Bones do most of their building in childhood and the teen years. Two nutrients carry much of that load, and they happen to be the two US kids most often fall short on.
Written by Vita Globe Editorial Team | Reviewed against AAP guidance and NIH fact sheets
How much vitamin D and calcium do kids need?
Children over one need 600 IU (15 mcg) of vitamin D daily[1]. Calcium needs rise with age: 700 mg at ages 1–3, 1,000 mg at 4–8, and 1,300 mg at 9–18[2]. Many US kids fall short on both[3]. Fortified milk helps, and the AAP advises a vitamin D supplement for kids drinking less than 32 ounces a day of fortified milk[4].
Caveat: More isn't better. Both nutrients have upper limits, and too much vitamin D can raise blood calcium to harmful levels[5].
Sources: AAP: Where We Stand · NIH ODS: Calcium · Bailey et al., J Pediatr 2012 · AAP: Vitamin D · Verified 2026-09-27
In this article
Why do vitamin D and calcium matter so much in childhood?
Calcium is the main mineral in bone, and vitamin D helps the body absorb it. The AAP explains that by young adulthood, bones reach their peak density, as dense as they'll ever be[6]. The NIH's calcium targets for children and teens are based on the intakes linked with building bone[2]. Ages 9 to 18 are the stretch when needs are highest[6].
How much do kids need at each age?
| Age | Vitamin D | Calcium |
|---|---|---|
| 0–12 months | 400 IU (10 mcg) | 200–260 mg |
| 1–3 years | 600 IU (15 mcg) | 700 mg |
| 4–8 years | 600 IU (15 mcg) | 1,000 mg |
| 9–18 years | 600 IU (15 mcg) | 1,300 mg |
Sources: NIH Office of Dietary Supplements[5][2]. Infant calcium values are Adequate Intakes.
What are the best food sources?
Calcium: milk, yogurt and cheese are the richest natural sources. Canned fish with bones, fortified juices and soy milk, and greens like kale and broccoli also count[2]. The AAP adds tofu, beans, almonds and fortified cereals for dairy-free families[6].
Vitamin D: this one is harder. Few foods naturally contain vitamin D. Nearly all US milk is fortified at about 120 IU per cup[5]. Salmon and other fatty fish are strong sources, and eggs contain a little[4].
That gap explains the national numbers. Kids 2–19 average only about 196 IU of vitamin D a day from food[5], against a 600 IU target.
When does a supplement make sense?
- Vitamin D: the AAP recommends a supplement for children who get less than 32 ounces a day of fortified milk or formula[4]. That's a lot of milk for most kids, so ask your pediatrician whether your child needs one.
- Calcium: food is the preferred source. The AAP notes that some medical conditions, diets or lifestyles make it hard to get enough, and a pediatrician may recommend a supplement then[6].
- Watch the totals. Upper limits for vitamin D are 2,500 IU at ages 1–3, 3,000 IU at 4–8, and 4,000 IU from age 9[5]. Add up every product your child takes.
The honest summary
- 600 IU of vitamin D a day for kids over one[1]. Calcium rises to 1,300 mg at ages 9–18[2].
- On average, kids get far less vitamin D from food than they need[5].
- Dairy or fortified alternatives are the easiest way to cover calcium.
- Ask your pediatrician before adding a stand-alone vitamin D on top of a multivitamin.
Worried about low vitamin D? Our article on vitamin D deficiency signs and causes covers what to look for. See also Common Nutrient Gaps in Kids.
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Frequently asked questions
How much vitamin D should a child take daily?
The AAP recommends 400 IU a day for infants and 600 IU a day for children over one[1]. Whether that should come from a supplement depends on how much fortified milk your child drinks[4].
Can kids get enough calcium without dairy?
Yes, with planning. Fortified soy milk, tofu, beans, leafy greens and fortified cereals all contribute[6].
Is too much vitamin D harmful for kids?
Yes. Excess vitamin D can raise blood calcium and cause nausea, vomiting, muscle weakness and dehydration[5]. Stay within age-based upper limits.
Do kids need calcium supplements?
Most kids can meet calcium needs through food. A supplement is usually only recommended when diet or a medical condition makes that hard[6].
Sources
- American Academy of Pediatrics. Where We Stand: Vitamin Supplements for Children. HealthyChildren.org. Updated February 18, 2025. healthychildren.org
- Office of Dietary Supplements, National Institutes of Health. Calcium: Fact Sheet for Health Professionals. Accessed September 27, 2026. ods.od.nih.gov
- Bailey RL, Fulgoni VL 3rd, Keast DR, Lentino CV, Dwyer JT. Do dietary supplements improve micronutrient sufficiency in children and adolescents? J Pediatr. 2012;161(5):837-842.e3. doi:10.1016/j.jpeds.2012.05.009
- Porto A, Abu-Alreesh S; American Academy of Pediatrics. Vitamin D for Babies, Children & Adolescents. HealthyChildren.org. Updated August 24, 2022. healthychildren.org
- Office of Dietary Supplements, National Institutes of Health. Vitamin D: Fact Sheet for Health Professionals. Accessed September 27, 2026. ods.od.nih.gov
- American Academy of Pediatrics. Calcium: The Bone Builder Kids & Teens Need. HealthyChildren.org. Updated February 5, 2025. healthychildren.org
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
