Vitamins and minerals are essential nutritional elements for healthy and proper development of children and for a robust immune system that will shield them against various diseases. Children who follow a balanced diet usually do not need supplements. On the other hand, children who are deficient and cannot balance their diet may need some help.
When might they need supplements?
Children who follow a vegetarian or vegan diet will need a vitamin B12 supplement. Also, children who suffer from celiac disease are at a higher risk for nutritional deficiencies and finally, children who are not eating right, consuming too many soft drinks, taking certain medications or suffering from chronic conditions may need a supplement.
What you need to do
What’s most important is that parents make sure the kids follow a balanced diet and the recommended intake of vitamins and minerals from an early age –and since you set the example, you should follow a balanced diet too! A balanced diet should include a variety fruits and vegetables, whole grains, protein foods mostly plant-based that will ensure the intake of essential vitamins and minerals in their diet. Here, however, we should note that while all vitamins and minerals are important for their development, some are a bit more important.
According to the American Academy of Pediatrics, most children are not getting the iron and calcium they need from their diet, becoming deficient. Iron is essential for muscle building and red blood cell production, while calcium is needed for the development of healthy bones. Symptoms of low iron levels include lack of energy, increased infections, restlessness/irritability, tachycardia, hair loss and so on, while calcium deficiency can lead to bone problems such as osteoporosis in the future and symptoms such as cramps, frequent injuries, neurological and cardiac symptoms.
Heme iron is found in red meat, but due to its fat content and harmful effects, it is best to avoid it. Legumes and green leafy vegetables are good sources of non-heme iron, and eating them with a source of vitamin C from citrus fruits, peppers and so on enhances its absorption. If a child has been diagnosed with anemia, do not increase the consumption of red meat, especially liver, as most people do, as it has been classified by the World Health Organization as Group 2A (probably carcinogenic to humans). Prefer to increase legumes on a daily basis, add them to sauces, soups and so on, and according to the Anemia Institute, add 1 fruit to every source of non-heme iron, as their vitamin C adequately helps with bioabsorption. Eating 3-4 fruits daily will bring results in treating anemia alongside eating legumes.
Calcium, on the other hand, can reduce iron absorption if taken at the same time as iron-rich foods. It is therefore advisable to consume foods containing it, such as milk, sardines, fortified foods, broccoli and so on, at least 2 hours apart from iron consumption. Note that green tea and eggs can also inhibit iron absorption so make sure you drink your tea 2-3 hours apart from an iron rich meal.
Other vitamins that are often deficient in children are vitamin D, vitamin A and B vitamins. Vitamin D controls calcium absorption and contributes to bone and teeth growth, so it is very important. It is produced by our body with exposure to the sun, but you will also find it in fortified foods. Children who consume less than 900 grams of vitamin D-enriched foods may need a supplement, especially in winter. But care and guidance is needed in taking it, as elevated levels of vitamin D are toxic to the body, and overconsumption can lower the body’s iron. B vitamins help with metabolism and energy and are found in whole wheat, nuts, beans and soy.
Last but not least, vitamin A is important for proper growth and contributes to skin and eye health, immune system, tissue and bone repair. Good dietary sources of vitamin A are yellow and orange vegetables, like carrots, sweet potato, butternut squash, but also broccoli, kale, tomato and spinach.
If you find that your child is not adequately consuming the above foods and you cannot adjust his or her diet on your own, it is advisable to consult a health professional, a dietitian-nutritionist before starting supplements. Taking large amounts of vitamins in excess of the recommended daily dose can be toxic to the body and lead to symptoms such as nausea, headache or diarrhea.
Always make sure to store your supplements out of the reach of children, so that there is no risk of them taking them uncontrollably. Also be aware that some supplements contain substances that are not so innocent, such as maltodextrin, sodium cyclamate, carrageenan, magnesium stearate.
In conclusion, all you need to do is make sure to pay attention to the child’s diet, get the help of a specialist who can guide you on how to improve the kid’s nutrition according to their needs and, if necessary and advised by a health professional, proceed to supplements.
