The food children eat while they grow can shape the rest of their lives. Vitamins A and D are two of the most powerful tools in that process—but they're often missing from the picture. Even in caring, health-conscious families, children can fall short of getting enough.

In this paper, I explain the 'why' behind this along with feasible remedies for parents. So, let's discuss what these vitamins accomplish, explore their shortfalls, and review modern supplements.

Are Vitamins A and D Important?

Vitamin A: Supporting Vision, Immunity, and Growth

Apart from Vitamin A's well-known eye health benefits, it aids in a child's night vision, fortifies their immune response, and helps with the development of skin and internal tissues. Immune response, vitamin A enriched foods for children is one of those silent unsung heroes.

Vitamin A supports epithelial cell integrity, ensuring proper function of the skin and mucosal barriers. When levels are low, children may experience xerophthalmia, immune dysfunction, or an increased risk of respiratory complications.

Vitamin D: Building Strong Bones and a Resilient Body

Vitamin D is often called the “sunshine vitamin,” but its role in children’s health goes far beyond sunlight. It helps kids absorb the calcium and phosphorus their bodies need to grow strong bones and teeth. But that’s not all—Vitamin D also supports a healthy immune system and may even help regulate mood and support brain development as children grow.

When children don’t get enough, they may face soft bones (rickets), frequent infections, and even delayed growth or cognitive development. In short, it’s a small nutrient with big responsibilities.

Why Are Children Especially at Risk?

Despite modern food abundance, vitamin A and D deficiencies remain prevalent due to several key factors:

Limited Sun Exposure

While sunlight helps the skin produce Vitamin D, children today spend more time indoors, wear sunscreen regularly, and face limited UVB exposure in winter—all of which can hinder this natural process.

Dietary Considerations

Eating nutritious foods such as liver or fish is not usually preferred by children. Children may be missing key vitamins A and D if dairy, fortified grains, or animal products are not included in their meals. This situation is more common among vegetarian and vegan families. 

Maternal Deficiency During Pregnancy or Breastfeeding

Without sufficient A or D vitamins during pregnancy, a mother risks her infant being born with low stores and receiving inadequate amounts through breast milk.  

A mother who both breast feeds and carries her child is able to provide some benefits such as nutrients, but if she lacks certain vitamins, her child loses out on key stores.  

For mothers expecting a child, not having sufficient vitamins A or D will result in the infant being born with diminished vitamins that are usually supplied through breast milk.  

Women who are breastfeeding or expecting a child, having low Vitamin A or D will decrease the vitamin levels in the infant which in turn leads to the infant having inadequate stores.

What Are the Recommended Intakes?

According to most health authorities:

Note:

RAE = Retinol Activity Equivalents

Vitamin D upper limit: Generally 2,500 IU/day (ages 1–3), 3,000 IU/day (ages 4–8), and 4,000 IU/day (ages 9–13), depending on health guidelines and individual needs.

Symptoms of Deficiency

Vitamin A Deficiency:

• Dry, itchy eyes

• Poor night vision

• Frequent colds or infections

• Skin roughness or dryness

• Delayed growth

Vitamin D Deficiency:

• Delayed motor development

• Bone pain or tenderness

• Fatigue and irritability

• Increased risk of respiratory infections

• Poor weight gain or slow growth 

Dietary and Supplementation Solutions

Food Sources

Rich in Vitamin A:

• Liver

• Eggs

• Whole milk

• Dark leafy greens (spinach, kale)

• Orange vegetables (carrots, sweet potatoes)

Rich in Vitamin D:

• Fatty fish (salmon, sardines)

• Egg yolks

• Fortified milk, cereal, orange juice

• Cod liver oil

Why Food Isn’t Always Enough

Nutrition should primarily come from a child’s diet, but in many cases, especially with selective eaters or those on restricted diets, food alone isn’t sufficient. Supplementation becomes important in these situations.

The Role of Vitamin A and D Powders/Oils in Fortified Foods 

Modern food technology makes it possible for Vitamin A Acetate and Vitamin D₃ to be:

Microencapsulated, which protects the vitamins from breaking down due to oxidation and enhances their stability in food manufacturing.

Blended into powders or oil emulsions so they can be easily added to milk powder, cereals, and snacks without impacting flavor.

Formulated in a way that caters to different age ranges and product formats.

Many manufacturers now rely on food-grade vitamin powders and oil suspensions for reliable nutrient delivery in children’s health products—from infant formulas to gummies, chewables, and functional beverages.

Choosing the Right Supplement

When selecting a supplement, consider:

• Form: Drops are ideal for infants, gummies or chewables for young children.

• Dosage: Match the child’s age and needs; avoid exceeding the upper limits unless advised by a healthcare provider.

• Source: For Vitamin D, D₃ (cholecalciferol) is better absorbed than D₂.

• Absorption: Fat-soluble vitamins are better absorbed with a meal containing fat.

Product types to consider:

• Infant D₃ oil drops

• Multivitamin powders for mixing with food

• Fortified milk or plant-based beverages

• Chewable tablets with both A and D 

Safety Considerations

• Avoid megadoses: Excessive intake of Vitamin A, in particular, can be toxic—especially in the retinol form.

• Watch for interactions: Vitamin D enhances calcium absorption; ensure calcium levels are also adequate.

• Monitor consistently: For long-term supplementation, occasional blood tests (e.g., for 25(OH)D) can help track Vitamin D status. 

Tips for Parents

• Try to get your kids eating a rainbow of foods—veggies, fruits, eggs, dairy—all help.

• Sunlight is free and effective! Even a short walk or playtime outside can boost Vitamin D.

• Not getting enough from food or the sun? Fortified foods or supplements can fill the gap.

• Don’t forget: read supplement labels carefully, and stash them where curious hands can’t reach.

It’s easy to miss how important Vitamins A and D are for growing kids. They support everything from sharp vision to sturdy bones and strong immunity. But even in well-fed households, kids can fall short. The good news? A mix of mindful eating and the right supplements can go a long way.

Not sure where to start? A quick chat with your child’s doctor or a dietitian can make all the difference. Give them the best shot at a healthy future—starting now.