As the chilly days of the new year arrive, and as our families spend more time inside, it’s natural for parents to wonder: is my child getting enough vitamin D during winter?

This essential vitamin plays a vital role in children’s health, supporting strong bones, healthy immune function, and even emotional well-being. But in colder seasons, even families living in sunny coastal communities in Southern California can face hidden risks of vitamin D deficiency.

At Ocean Pediatrics, Orange County’s best pediatric practice, we’re here to keep your children as healthy as possible year round, especially during the winter. So let’s talk about Vitamin D deficiency during the winter months, and what you can do about it.

The wintertime vitamin d drop-off

Vitamin D is often called the “sunshine vitamin” because the body produces it when skin is exposed to sunlight. During the winter months, shorter days, lower sun angles, and heavier clothing make it harder for kids to get the sunlight they need. This is even true in coastal areas like Orange County, where sun seems abundant. Plus, with more time spent indoors due to weather or school routines, the opportunity for natural vitamin D production drops significantly.

Why vitamin d matters, all year long

Getting enough vitamin D isn’t just about bone health (though it’s key for calcium absorption and skeletal growth). Low levels of vitamin D in kids have been linked to:

• Weakened immunity: making children more prone to colds, flu, and other seasonal infections.
• Mood instability: including increased risk of seasonal affective symptoms and low energy.
• Delayed growth or bone development: especially during key stages of early childhood and adolescence.

At Ocean Pediatrics, we’ve seen firsthand how maintaining proper vitamin D levels can make a real difference in your child’s overall wellness throughout the year.

Safe sunshine: what parents need to know

While safe sun exposure can help support vitamin D levels, it’s a balancing act. Aim for about 10–30 minutes of midday sunlight on exposed skin (like arms and legs) a few times a week — depending on your child’s skin tone and age. In winter, especially in our Orange County coastal climate, where cloud cover and lower UV indexes are common, this may not be enough. That’s where nutrition comes in.

Food sources of vitamin d

Boosting vitamin D through diet is one of the safest and easiest ways to get your kids the amount they need, even when they can’t spend enough time outside. Consider adding more of these foods to your child’s meals:

• Canned tuna
• Salmon
• Eggs
• White mushrooms
• Spinach
• Fortified milk, cereal and juices
  

If your child is a picky eater or has dietary restrictions, a pediatrician-recommended supplement may be necessary — especially during the winter months.

When to talk to your pediatrician

If you’re concerned about your child’s vitamin D levels, ask your pediatrician about testing and supplementation. At Ocean Pediatrics, our team can help determine if your child needs extra support and guide you on safe, effective strategies tailored to your family’s needs. Whatever route you decide to take, we hope this discussion of the importance of vitamin D gives you the tools you need to make healthy, proactive decisions about your child’s well-being. 

Enjoy the winter and we’ll see you soon!