Shorter days call for dose of vitamin D

It is officially winter in our household because I have pulled out the vitamin D supplements. My daughter was too young last winter to remember that she added a vitamin to her morning routine, but my boys knew what it signaled.

Instead of gobbling down the vitamins without query as they did last winter, my boys fired questions my way as to why they had to take them. Asking questions is good. Demanding explanations is good. Understanding dosages is good.

So, boys, here are the reasons I want you to take vitamin D in the winter, even though we should get all of our other nutrients from whole foods.

Our bodies naturally derive vitamin D from two main sources: sunlight and food. In the winter, there is no way you boys get enough sunlight on your bare skin. The sun is low, the days are short, long sleeves and gloves prevail, and you guys, like almost everyone else in the winter, spend a majority of your day inside. Also, like most kids your age (and most adults for that matter), you do not eat enough of the foods that are naturally high in vitamin D: fatty fish such as mackerel, herring and salmon, and cod liver oil. Although many brands of milk and orange juice are fortified with vitamin D, it is still almost impossible to derive enough of it solely from food.

If you boys want to fight off colds this winter so you don’t miss any sports games or weekend fun, vitamin D can help boost your immune system. If you would like strong, healthy bones, vitamin D is king. If you don’t want your heart to putter out at an early age or your mind to deteriorate, look to vitamin D. It is also shown to prevent cancer by regulating cellular growth.

The current recommended daily allowance for individuals ages 1 to 70 is 600 IU, or international units, but more recent research at the Boston University School of Medicine recommends up to 2,000 IU. Other studies recommend even higher levels for optimal health.

Consult your doctor as to whether a supplement is right for your child. Individual needs differ based on how much time people spend outside, where they live, their skin color, the foods they eat and their use of sunscreen.