A balanced diet is the foundation of healthy growth and development for children. However, in today’s world, it is not always possible to provide the child’s body with all the essential nutrients through food alone. This is why it is important to know which vitamins must be present in a child’s daily diet to support immunity, normal brain development, and overall well-being. In this article, Baltimore Chronicle will discuss the most important vitamins for children, their functions, daily intake, and advice on choosing vitamin complexes.
Why Children Need More Vitamins Than Adults
A child’s body is constantly growing and changing. This requires significant resources and energy, which are supplied not only by calories but also by micronutrients and vitamins. A deficiency in some of them can lead to slowed growth, reduced immunity, concentration problems, or even serious diseases.
Modern food, including fast food, processed products, and refined carbohydrates, often lacks sufficient amounts of beneficial substances. Additionally, some children have dietary restrictions due to allergies, vegetarianism, or medical reasons. As a result, there can be a deficiency of vital nutrients that should be replenished with properly chosen vitamins.
Key Vitamins That Children Need Daily
To ensure full development, a child must receive a variety of vitamins. Here are the most important ones:
Vitamin A (retinol)
- Supports vision, especially night vision.
- Provides cell growth and healthy skin.
- Helps the immune system fight infections.
B Vitamins
- B1 (thiamine) — for energy and the nervous system.
- B2 (riboflavin) — for skin, eyes, and metabolism.
- B6 (pyridoxine) — for immunity and brain function.
- B12 — for blood formation and nerve cells.
Vitamin C (ascorbic acid)
- Supports the immune system.
- Necessary for collagen production — a protein responsible for skin, blood vessels, and joints.
- Helps absorb iron.
Vitamin D
- Promotes calcium and phosphorus absorption.
- Necessary for bone and tooth formation.
- Supports the immune system.
Vitamin E
- Protects cells from damage.
- Promotes brain development.
- Has antioxidant properties.
Vitamin K
- Necessary for blood clotting.
- Supports bone health.
Which Vitamins Are Important at Different Stages of Childhood
Depending on the child’s age, their physiological needs change. Pediatricians recommend focusing on the following age categories:
Infants (0–1 year)
- The main source of vitamins is breast milk or formula.
- Vitamin D is often recommended additionally.
Children 1–3 years
- Need vitamins A, D, C, B1, and B6.
- Special attention should be paid to vitamin D intake.
Preschoolers (4–6 years)
- Increased growth requires higher consumption of vitamins B, D, and calcium.
Young School Age (7–12 years)
- Support is needed for the nervous system and immunity.
- Focus on B vitamins, C, D, and E.
Adolescents (13–18 years)
- The body undergoes hormonal changes.
- Essential vitamins are A, D, E, C, B6, B12, as well as zinc and folic acid.
Symptoms of Vitamin Deficiency in Children
Vitamin deficiency can manifest through various symptoms:
- Frequent colds and infections
- Poor night vision
- Dry skin and brittle hair
- Poor appetite or excessive fatigue
- Irritability, sleep problems
- Slow wound healing
If parents notice one or more of these symptoms, it’s advisable to consult a doctor for vitamin level testing.
Natural Sources of Vitamins in Diet
The best sources of vitamins are natural foods:
- Dairy products — vitamins D, A, and calcium
- Meat and fish — B vitamins, D, iron, omega-3
- Vegetables and fruits — vitamin C, carotenoids, fiber
- Eggs — vitamins D, B12, A
- Nuts and seeds — E, B-complex
When to Take Pharmaceutical Vitamins
Food sources may not be sufficient in cases such as:
- Seasonal deficiency of fruits and vegetables
- Dietary restrictions or allergies
- Frequent illnesses
- Poor absorption of vitamins due to gastrointestinal problems
In these cases, a doctor may recommend vitamin complexes in the form of syrups, chewable tablets, or drops.
Comparative Table of Daily Vitamin Requirements by Age
| Child’s Age | Vitamin A (mcg) | Vitamin C (mg) | Vitamin D (IU) | Vitamin E (mg) | Vitamin B6 (mg) |
|---|---|---|---|---|---|
| 1–3 years | 300 | 15 | 600 | 6 | 0.5 |
| 4–8 years | 400 | 25 | 600 | 7 | 0.6 |
| 9–13 years | 600 | 45 | 600 | 11 | 1.0 |
| 14–18 years | 700 (girls) / 900 (boys) | 65 | 600–800 | 15 | 1.3 |
How to Choose Vitamins for Children
When choosing a vitamin complex, it is important to consider:
- The child’s age
- Individual needs (immunity, growth, learning)
- Vitamin form (chewable, drops, powders)
- Composition without sugar, dyes, and preservatives
- Certification and pediatrician recommendations
Popular Vitamin Complexes for Children
- Kinder Biovital — syrup for babies with vitamins A, C, D, E
- Multi-tabs Baby — drops for infants with vitamin D
- Vitrum Kids — chewable tablets for children aged 4 and up
- Supradyn Kids — complex for immunity and brain development
Tips for Parents on Vitaminizing the Diet
- Offer a variety of vegetables and fruits every day.
- Cook meals by steaming or baking to preserve vitamins.
- Do not force the child to eat, but encourage them with fun presentations.
- Encourage outdoor walks for natural vitamin D synthesis.
- Monitor vitamin intake, especially fat-soluble vitamins (A, D, E, K), to avoid overdose.
Earlier we wrote that how to recognize a lack of vitamins in the body.