There are several steps you can take to help prevent rickets developing. These include ensuring that your child has a healthy, balanced diet and spends some time outside in the sun.
Diet
Make sure your child has a healthy, balanced diet that contains plenty of calcium and vitamin D.
Sources of vitamin D include:
- oily fish
- liver
- eggs
- margarine
- breakfast cereals with added vitamin D
Sources of calcium include:
- dairy products, such as milk, cheese and yoghurt
- green vegetables, such as broccoli and spinach
- wholemeal bread
- dried fruits
- beans and pulses, such as lentils
If you have a restricted diet – for example if you are vegetarian or vegan – you may not be getting essential vitamins and minerals and may need to take a vitamin supplement (see below).
Sunlight
Sunlight is a good source of vitamin D and it is where most of our vitamin D comes from. The vitamin forms under the skin as a result of sun exposure.
In the UK, about 10–15 minutes of exposure on the hands and face, a few times a week, during the spring and summer is enough.
However, it is very important to be aware that too much sun is bad for your skin. Therefore, you and your children should not spend long periods in the sun and should always use sunscreen with a sun protection factor (SPF) of at least 15.
Babies and young children have very sensitive skin that burns easily so they need to use stronger sunscreen and keep covered up when out in the sun.
Read more about staying safe the sun.
Supplements
Most people can get all the vitamin D they need through their diet and by getting a little sun.
However, certain groups of people have an increased risk of developing a vitamin D deficiency and may need to take supplements to avoid getting rickets and osteomalacia (the adult form of rickets). These at-risk groups are discussed below.
Pregnant and breastfeeding women
The Department of Health recommends that all pregnant and breastfeeding women should take a daily supplement of 10 micrograms (mcg) of vitamin D.
Children
In the UK, the Department of Health recommends the use of vitamin D supplements for:
- breastfed infants from six months of age (or from one month if there is any doubt about whether the mother was getting enough vitamin D during pregnancy)
- formula-fed infants who are over six months old and taking less than 500ml of infant formula a day
- children under five years of age
It is important that children in high-risk groups take supplements. These include children who do not get enough vitamin D from their diet and those with certain medical conditions such as kidney disease. They may need to take extra supplements to prevent rickets and ensure that they develop strong and healthy bones.
Your GP can advise you about how much vitamin supplementation is needed.
Other risk groups
Other people who have an increased risk of developing a vitamin D deficiency and who may need to take supplements include:
- elderly people
- people of Asian, African-Caribbean and Middle Eastern origin
- people who always cover up all their skin when they are outside
- people who are rarely able to go outside
- people who do not eat meat or oily fish
