A family walks through a sunlit field at sunset, surrounded by tranquility.

Vitamin D: Are You Getting Enough of the Sunshine Vitamin?

December 25, 2024 General /Family
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In the last 20 years, we’ve learned a lot about

Many people used to think that a little sunlight every day would give them all the vitamin D they needed. So, when Lakeesha, who takes a daily walk with her son, learned she was low on vitamin D, she was surprised! It turns out her 10-minute walk wasn’t enough for her body to get all the vitamin D she needed from sunlight.

What is Vitamin D?

Vitamin D is a vitamin that dissolves in fat. Small amounts are in some foods, and some foods are fortified with vitamin D (also referred to as calciferol). Your body also makes vitamin D when sunlight touches your skin.

What Does Vitamin D Do?

Vitamin D helps your body absorb calcium from food, which is important for strong bones and healthy growth. It also helps with cell growth, fighting inflammation, and supporting your immune system. For pregnant people, getting enough vitamin D can help lower the risk of gestational diabetes (high blood sugar during pregnancy).

A couple joyfully holds their child in a sunny park filled with flowers

How Much Vitamin D Do You Need?

Infants (under 1 year)

400 IU

(usually in liquid form)

Children and Adults (1-70 years):

600 IU

Adults (70+ years):

800 IU

Where Can You Get Vitamin D?

Need an excuse to get outside? Spending time in the sun is one way to boost your vitamin D. If you have lighter skin, 10–20 minutes of sunlight might be enough. People with darker skin may need closer to 90–120 minutes to get the same amount of vitamin D. But factors like season, sunscreen, cosmetics, and clothing can reduce how much vitamin D your body can make from sunlight. Too much unprotected sun exposure also increases the risk of skin damage and cancer.

Who is at Risk for Vitamin D Deficiency?

  • Breastfed infants: The American Academy of Pediatrics recommends breastfed babies get 400 IU of vitamin D each day.
  • People with darker skin: They may need more sun exposure to make enough vitamin D.
  • People with higher body fat: They may need more vitamin D than others.
  • People who aren’t often in the sun: This includes people who wear sunscreen, cover their skin, or live in areas with pollution or limited sunlight.
  • People living far north: In some locations (north of the 37th Parallel), there isn’t enough sun during winter to make enough vitamin D.
A map of the U.S. shows the sun's location across different regions

If you live where sunlight is limited, there are other ways to get vitamin D.

Foods with Vitamin D

Some foods naturally contain vitamin D, while others are fortified with it. Here are some good sources:

  • Natural sources: Rainbow trout, salmon, UV-exposed mushrooms, beef liver, tuna, sardines, and eggs.
  • Fortified foods: Milk, plant-based milk alternatives, some cereals, and yogurt.
A vibrant mix of heart-healthy foods, including fruits, vegetables, nuts, and grains

WIC-Approved Foods with Vitamin D​

  • Milk and plant-based milks:
    1 cup has about 100 IU
  • Ready-to-eat cereals:
    80-100 IU per serving
  • Yogurt and yogurt alternatives:
    106 IU per cup
  • Eggs:
    2 eggs contain 88 IU
  • Tuna:
    40-269 IU per 3.5 oz (depending on type)
  • Canned salmon:
    580-841 IU per 3.5 oz (depending on type)
  • Infant formula:
    40-100 IU per 100 calories

Surprisingly, mushrooms exposed to UV light can be a good source, too. Just half a cup contains 366 IU or about 46% of the daily recommended amount.

Vitamin D Supplements

If you’re not getting enough vitamin D from the sun or food, supplements are an option. They come in liquid form for infants, and in chewable or pill forms for older children and adults. Talk with your doctor or WIC provider before beginning any new supplements for yourself or your family.

Vitamin D is essential for everyone, especially pregnant people and young children. If you’re concerned about vitamin D, speak with WIC or your healthcare provider. A simple blood test can check your vitamin D levels.

REFERENCES:

Vitamin D Health Professional Fact Sheet
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Low vitamin D and Insulin Resistance
https://diabetes.org/food-nutrition/diabetes-vitamins-supplements/low-vitamin-d-insulin-resistance#:~:text=Food%20&%20Nutrition-,Low%20Vitamin%20D%20May%20Contribute%20to%20Insulin%20Resistance,of%20certain%20ethnic/racial%20groups.

Hypovitaminosis D and Gestational Diabetes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7443670/

Role of Vitamin D and its Molecular Bases in Insulin Resistance, Diabetes,
Metabolic Syndrome and Cardiovascular Disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10607188/

Nutrient requirements for WIC-approved formulas:
https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-107#subpart-D

Nutrient requirements for WIC-approved foods:
https://www.fns.usda.gov/wic/food-packages/regulatory-requirements

Requirements for WIC canned fish:
https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-161/subpart-B/section-161.170

Nutrient info for:
Tuna in oil: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173708/nutrients
Salmon pink: https://fdc.nal.usda.gov/fdc-app.html#/food-details/175175/nutrients
Salmon sockeye: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173693/nutrients

Author: Bridget Swinney MS, RDN, LD

Side Lying Hold

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
Cross Cradle Hold

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football Hold

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
Breastfeeding Holds

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Breastfeeding Holds

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position