Why Even Healthy Kids May Be Low in Vitamin D and What Parents Can Do

When it comes to vitamin D, the most important source is sunlight.

Here is Dr. Adame receiving a natural Vitamin D infusion during a recent trip to Grand Canyon!

Our bodies make vitamin D when skin is exposed to the sun. But for many kids, especially in the Midwest, during winter months, or with lots of indoor time, it’s actually very hard to get enough this way. That’s why most children need vitamin D from food or supplements.

Mushrooms can help (with a catch 🍄)
Mushrooms are the only natural plant food that can provide meaningful vitamin D—but only if they’ve been exposed to UV light. These “UV-exposed” mushrooms can provide a full day’s worth in a small serving. Regular mushrooms don’t have much vitamin D unless they’ve been exposed to light.

The good news? Even after cooking, UV-exposed mushrooms keep most of their vitamin D.

Fortified foods are your friend
Many plant-based foods have vitamin D added:

✅ Plant milks (soy, almond, oat, pea protein)

✅ Orange juice

✅ Breakfast cereals

These are often the easiest way to help kids meet daily needs.

D2 vs. D3: What parents should know

• Vitamin D2 comes from plants (like mushrooms)

• Vitamin D3 is more effective at raising vitamin D levels and is available in vegan form (from lichen)

Why this matters for neurodivergent kids
Many neurodivergent children, such as those with autism, PANDAS/PANS, or anxiety may have selective eating patterns, which can make nutrient gaps more likely. Vitamin D supports:

✅ Bone growth

✅ Immune health

✅ Overall development

Simple tips for parents

• Aim for safe, regular sunlight with as much body surface area exposed

• Include fortified foods daily

• Look for UV-exposed mushrooms

• Most kids will still need a vitamin D supplement, especially in fall and winter

If you’re unsure whether your child is getting enough, your child's pediatrician can help guide testing and supplements.

Dr. Adame uses Garden of Life Vegan Vitamin D3 Spray. Available on our Fullscript Store.

Our Fullscript Store offers a wide variety of Vitamin D formulations if your child prefers gummies, capsules, or other formulations.

Would you like to learn more about Culver Peds services?

Explore our Services page to learn the ways we can support your family's healing journey.