It's essential for kids to obtain adequate vitamins and minerals as they grow to maintain their health. A healthy diet provides enough nutrition for most children, but in some cases, children may require supplementation with vitamins or minerals.

 

Nutrient needs for kids

Children's nutrient requirements vary depending on their age, gender, size, growth, and amount of activity. Children between the ages of 2 and 8 need 1,000–1,400 calories per day, according to health experts. 9–13-year-olds require 1,400–2,600 calories per day, depending on a variety of characteristics such as activity level. A child's diet must be according to the following Dietary Reference Intakes in addition to providing enough calories (DRIs). 

 

Do kids need vitamin supplements?

Vitamin supplements are not necessary for children who eat a proper, balanced diet.

Infants, on the other hand, have different nutritional requirements than children and may require additional supplements, such as vitamin D for breastfed babies. Supplements over and above the recommended dietary limits for healthy children older than one who eat a balanced diet are not advised by the American Academy of Pediatrics or the United States Department of Agriculture Dietary Guidelines for Americans.

To receive enough nutrition, these institutions recommend that children consume a variety of fruits, vegetables, grains, dairy, and protein. These foods provide all of the nutrients required for a child's optimal growth and development. Vitamin and mineral supplements are rarely needed by children who eat a well-balanced diet that covers all food categories¹.

 

Which Kids Need Vitamin Supplements?

Those well-rounded, home-cooked meals are sometimes not achievable for time-crunched parents. As a result, pediatricians may advise taking a daily multivitamin or mineral supplement for the following reasons:

• Children who are not eating a proper diet made from whole and fresh foods. 
• Children who do not eat anything 
• Children who are taking medicines for their chronic medical conditions like digestive issues and asthma. Parents must consult a doctor before starting any supplements to such children. 
• Children consume a lot of processed and fast food. 
• Children or kids consuming only a vegetarian diet may need calcium and iron from supplements. 
• Leaching of minerals and vitamins from the bodies of children who use to drink a lot of carbonated drinks and sodas.

 

Basics of Vitamins and Minerals

Many essential minerals and vitamins are required by your child to stay healthy and for proper growth and development.  The following are vitamins and required by a child 

• Vitamins A, B, C, D, E, and K
• Minerals including iron, calcium, iodine, and zinc.

Eating different meals from the five healthy food groups is the best way for your child to obtain adequate vitamins and minerals:

• Vegetables
• Fruit
• Grain food like pasta, bread, cereals, rice, corn, etc., 
• Reduced-fat dairy food including, yogurt and cheese
• Lean meat and fish, chicken, eggs, tofu, legumes, and nuts.

 

Importance of Vitamins and how to get them

Here’s a list of the vitamins you and your family need and how to get them.

 

Vitamin A

Vitamin A is found in liver, beef, milk, eggs, and fruits like oranges, and vegetables such as carrots and sweet potatoes. Vitamin A is required for growth, development, good vision, healthy skin, and immunological function.

 

Vitamin B1 (thiamin)

Fish, yeast extracts (like Vegemite), whole-grain bread, and fortified morning cereals are all good sources of vitamin B1. Vitamin B1 aids in the healthy functioning of the nervous system and muscles by releasing energy from meals.

 

Vitamin B2 (riboflavin)

Milk, yogurt, eggs, whole-grain bread, cheese, yeast extracts, and fortified breakfast cereals are all good sources of vitamin B2. Vitamin B2 aids in the digestion of food and the release of energy.

 

Vitamin B3 (niacin)

Meat, fish, poultry, nuts, and yeast extracts are all good sources of vitamin B3. Vitamin B3 aids in the digestion of food and the release of energy.

 

Vitamin B6 (pyridoxine)

Meat, fish, whole grain meals, veggies, and nuts are all good sources of vitamin B6. Vitamin B6 aids in the synthesis of red blood cells and cognitive function by releasing energy from protein.

 

Vitamin D

When we get sufficient sunlight on our skin through direct exposure, our bodies produce the majority of the vitamin D we require. Oily fish, fish liver oils, egg yolks, mushrooms, butter, and margarine all contain trace quantities. Vitamin D aids in the absorption of calcium, which helps to maintain healthy and strong bones².

 

Tips for Healthy Kids and Vitamins

The following tips are necessary if you want to give vitamins to your children. 

• Keep vitamins or supplements away from children so they don't treat them like candy.
• Avoid fighting with your children over food or using desserts as a bribe to "clean your plate." Make a strategy to give your child a chewable vitamin after a meal. Vitamins that are fat-soluble are better absorbed through food.
• If your child is on any medications, check with the doctor to see if there are any drug interactions with any vitamins or minerals. The supplement won't help you increase or decrease your medication dosage.
• If your child refuses to take a supplement in tablet or a liquid form, try a chewable vitamin.
• Unless your child's doctor advises differently, wait until the child reaches four years of age before starting a multivitamin supplement³.

References

 

1. Vitamins for Kids: Do They Need Them (And Which Ones)? [Internet]. [Cited 2021 May 23]; Available from https://www.healthline.com/nutrition/vitamins-for-kids#necessity
2. Vitamins and minerals. [Internet]. [Cited 2021 May 23]; Available from https://raisingchildren.net.au/teens/healthy-lifestyle/nutrients/vitamins-minerals
3. Vitamins for Kids: Do They Need Them (And Which Ones)? [Internet]. [Cited 2021 May 23]; Available from https://www.webmd.com/parenting/guide/vitamins-for-kids-do-healthy-kids-need-vitamins#2

 

 

 

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