Vitamin D and Omega-3 for Children: Bones, Immunity and Brain Development

Updated September 2026.

Children aged 1 to 18 need 600 IU (15 mcg) of vitamin D a day, and babies under 12 months need 400 IU (10 mcg), according to the US National Institutes of Health (NIH). Vitamin D helps the body absorb calcium for growing bones and plays a part in immune function. Omega-3 fatty acids, especially DHA, are building blocks of the brain and eyes. Because very few foods are rich in either nutrient, many children fall short, even in sunny countries like Jordan.

This guide explains what each nutrient does, how much children need, where to find them in food, when a supplement may help, and how to use one safely.

Why Vitamin D Matters for Growing Bones

Childhood and adolescence are when bones grow and mineralise fastest. Calcium and phosphorus are the minerals that make bones hard, and vitamin D is what lets the gut absorb enough of them.

When children don’t get enough vitamin D over a long period, their bones may not mineralise properly. In children this can lead to rickets, a condition in which bones become soft and can bend or become misshapen. Good vitamin D status, together with enough calcium from food and regular active play, supports normal bone development.

Vitamin D and the Immune System

Vitamin D does more than support bones. The NIH Office of Dietary Supplements notes that it also helps regulate inflammation, immune function, neuromuscular function and cell growth.

A supplement is not a substitute for vaccinations, good hygiene, sleep and a varied diet; it simply helps make sure intake does not fall short.

How Much Vitamin D Do Children Need?

The NIH figures below are daily targets from all sources: food, drinks and supplements. The upper limit is the most a child should take each day unless a doctor advises otherwise.

*Adequate Intake for infants. Source: NIH Office of Dietary Supplements.

Other health authorities give similar advice for young children. The American Academy of Pediatrics (AAP) recommends 400 IU of vitamin D a day as a supplement for babies who are fully or partly breastfed. The UK’s NHS advises a daily supplement of 8.5–10 mcg for breastfed babies and 10 mcg (400 IU) for all children aged 1 to 4. Breast milk contains very little vitamin D. The NHS also says formula-fed babies do not need a supplement while they drink more than 500 ml of infant formula a day, because formula is already fortified.

Why Vitamin D Deficiency Is Common Even in Sunny Jordan

Skin makes vitamin D from sunlight, so it’s easy to assume that children in Jordan get plenty. National data show otherwise. In Jordan’s 2019 National Micronutrient and Nutrition Survey, published in Frontiers in Nutrition in 2024, 22.9% of children aged 6–59 months were vitamin D deficient. The authors also report that nearly two-thirds of young children had inadequate vitamin D status (deficient or insufficient). They called for encouraging sun exposure and for reviewing vitamin D levels in flour fortification.

The NIH lists several reasons why sunshine alone often isn’t enough:

• Limited time outdoors. Children who spend most of the day at school, indoors or in cars get little direct sun on their skin. Glass blocks the UVB rays that the skin needs to make vitamin D.
• Covering clothing and sunscreen. Long clothing, head coverings and sunscreen all reduce how much vitamin D the skin makes.
• Skin tone. Darker skin makes less vitamin D from the same amount of sun.
• Season, time of day, cloud and smog all change how much UVB reaches the skin.
• Few food sources. Very few foods naturally contain vitamin D.
• Breastfeeding without a supplement. Breast milk alone does not give babies enough vitamin D.

Omega-3: DHA and EPA for Brain and Eye Development

Omega-3 fatty acids are healthy fats that the body needs but cannot make in large amounts. There are three main types:

• ALA (alpha-linolenic acid) comes from plant foods such as flaxseed, chia seeds, walnuts and some plant oils.
• EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) come mainly from fish and other seafood.

Omega-3s are part of the membranes that surround every cell. DHA is especially concentrated in the brain and the retina of the eye, and it builds up most rapidly during the last three months of pregnancy. The body can turn ALA into EPA and DHA, but only in small amounts (less than 15%, according to the NIH). This is why fish and seafood are the main dietary sources of DHA and EPA.

Research on whether omega-3 supplements improve children’s learning, behaviour or attention is still mixed. The NIH says more research is needed, including for children with ADHD. The most reliable reason to focus on omega-3s is simple: many children rarely eat oily fish, so their DHA and EPA intake is low.

How much omega-3 do children need?

Official recommendations exist only for total omega-3 as ALA: 0.7 g a day for ages 1–3, 0.9 g for ages 4–8, and 1.0–1.2 g for ages 9–13. No official daily amount has been set for EPA and DHA. Eating oily fish regularly is the simplest way to get them from food. For ideas that children enjoy, see our guide to 8 omega-3 rich foods for kids.

Food Sources of Vitamin D and Omega-3

Oily fish is the one food group rich in both nutrients. Typical vitamin D amounts from the NIH:

• Rainbow trout, cooked, 85 g (3 oz): about 645 IU
• Salmon, cooked, 85 g (3 oz): about 570 IU
• Fortified milk, 1 cup: about 120 IU
• Egg, 1 large: about 44 IU

For omega-3s, good choices are salmon, sardines, mackerel, herring and tuna (for DHA and EPA), plus walnuts, flaxseed and chia seeds (for ALA).

When a Supplement May Help

A daily supplement can help close the gap when a child:

• is breastfed, or drinks less than 500 ml of infant formula a day
• spends little time outdoors or usually wears covering clothing
• rarely eats oily fish, eggs or fortified foods
• has a condition that affects fat absorption (ask your doctor first)

Choose a product made for children, use the dropper or measure that comes with it, and give it at around the same time each day so it becomes part of the routine.

Safety: Don’t Exceed the Upper Limits

More is not better with vitamin D. Very high intakes over time can raise blood calcium levels. According to the NIH, this can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive thirst and urination, and kidney stones. To stay safe:

• Keep total daily intake under the upper limit for your child’s age (see the table above).
• Check other products for vitamin D before combining them. Multivitamins, fortified drinks and cod liver oil (which also contains vitamin A) all count.
• Store supplements out of children’s reach.

Side effects from omega-3 supplements are usually mild, such as an unpleasant taste, bad breath, heartburn, nausea or an upset stomach. Omega-3s in high doses may interact with blood-thinning medicines.

When to see a doctor: See your child’s doctor if your child has bone pain, bowed legs, delayed walking or poor growth, or has a long-term condition. Also check with the doctor if your child takes regular medication or if you are unsure how much vitamin D your child already gets. A simple blood test can check vitamin D levels.

How D-Omega Drops Fits In

D-Omega Drops by Goodness Care is a food supplement that combines vitamin D3 with omega-3 fatty acids in one daily dose. Each dose of 20 drops provides:

• 400 IU (10 mcg) vitamin D3 (cholecalciferol)
• 167 mg omega-3 fatty acids, equivalent to 50 mg combined DHA and EPA, in a base of natural fatty acids and medium-chain triglycerides

For children aged 1 and over, 400 IU covers two-thirds of the 600 IU daily recommendation. The rest can come from food and safe sun exposure. This also leaves plenty of room below the upper limits. Your doctor may recommend a different amount if your child’s vitamin D level is low. If you are considering it for a baby, ask your pharmacist or paediatrician first.

D-Omega Drops is registered as a food supplement with the Jordan Food and Drug Administration (JFDA) and the Saudi Food and Drug Authority (SFDA). It is available in most pharmacies in Jordan and Saudi Arabia. Ask your pharmacist whether it suits your child. If it isn’t available near you, you can also order it online.

D-Omega Drops is intended for children from 1 to 12 years old. The recommended use is 20 drops a day. Its omega-3 comes from Icelandic fish oil.

Frequently Asked Questions

Can my child get enough vitamin D from the sun in Jordan?

Not always. Time indoors, covering clothing, sunscreen and skin tone all reduce how much vitamin D the skin makes. National survey data show that many young children in Jordan have low vitamin D levels.

What is the difference between vitamin D2 and D3?

Both raise vitamin D levels in the blood. The NIH notes that D3 (cholecalciferol) may raise levels higher and keep them up longer than D2.

Is 400 IU a day enough for my child?

For babies under 12 months, 400 IU matches the recommended intake. For children aged 1–18, the target is 600 IU from all sources, so 400 IU from a supplement plus food and sun usually works well. If a blood test shows deficiency, the doctor will advise a specific dose.

Do omega-3 supplements make children smarter?

DHA is an important building block of the brain and eyes, but studies on supplements and learning or behaviour have mixed results. Think of omega-3s as part of healthy nutrition for development, not a shortcut to better grades.

Can I give a vitamin D and omega-3 supplement with a multivitamin?

Possibly, but add up the vitamin D from every product first and make sure the total stays below the upper limit for your child’s age. Your pharmacist can check this for you.

Sources

• NIH Office of Dietary Supplements – Vitamin D: Fact Sheet for Health Professionals
• NIH Office of Dietary Supplements – Vitamin D: Fact Sheet for Consumers
• NIH Office of Dietary Supplements – Omega-3 Fatty Acids: Fact Sheet for Health Professionals
• NIH Office of Dietary Supplements – Omega-3 Fatty Acids: Fact Sheet for Consumers
• NHS – Vitamins for children
• Barham et al. Evaluation of micronutrient and nutritional status among preschool children in Jordan: results from a nationwide survey. Frontiers in Nutrition, 2024 (via NIH PubMed Central)