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Children need vitamins and minerals for healthy growth and development. If your child doesn’t get enough of an essential nutrient, they may have a vitamin or mineral deficiency. Keep reading to learn about the importance of vitamins and minerals, signs that your child may be deficient in a pair of key nutrients and how to help them get enough.
You need vitamins and minerals for your body to function properly. However, your body doesn’t make the vast majority of these nutrients, so you have to get them from other sources, mainly food.
“Vitamins are a group of unrelated organic substances that the human body can’t synthesize,” says Dr. Sherry Huang, Site Medical Director for Pediatrics Lower Manhattan and an assistant professor of clinical pediatrics at Weill Cornell Medicine. “So, they need to be ingested in small quantities for optimal health.”
Vitamins fall into two categories:
Minerals, such as calcium and zinc, are inorganic substances found in the environment. Plants absorb them, and animals get them through food.
Vitamin D enables the body to absorb calcium, which helps your child build strong bones. This vitamin also helps the nervous and immune systems work properly, and prevents a condition called rickets (bone softening). Vitamin D deficiency may not cause symptoms. However, according to Dr. Huang, lagging growth and development, poor school performance and bone pain in the legs may point to a vitamin D deficiency.
Iron is a mineral that helps make red blood cells, which transport oxygen throughout the body. It also fuels brain growth and helps the body fight germs. Iron deficiency can lead to anemia, a low level of red blood cells. If your child has an iron deficiency, they may be fatigued, irritable or have unusually pale skin.
Zinc is essential for cell growth and tissue repair throughout the body. It also supports a healthy immune system. Children who are low in zinc may experience frequent colds, slow-healing wounds, slow growth or skin problems.
Iodine is a mineral that helps your child’s thyroid produce important hormones that regulate metabolism, bone development and brain growth. Because the body doesn’t make iodine naturally, it has to come from diet. A deficiency in iodine can lead to an enlarged thyroid gland or growth and developmental delays.
Vitamin B12 is an energy and brain booster. It is necessary for making healthy nerve and blood cells. Animal products are rich sources of vitamin B12, so children on plant-based diets are at higher risk for developing a deficiency. Signs and symptoms of a deficiency can include developmental delays, weakness and fatigue.
Most children can meet their nutritional needs through a healthy, balanced diet. Here is how to help your child get enough of these five powerhouses.
Children older than age 1 need 600 international units of vitamin D per day, according to the National Institutes of Health. They can get it from limited exposure to sunlight—just remember to protect their skin from damage—and certain foods, including:
Children’s iron and zinc needs vary by age and activity level. Good sources include:
To help the body absorb iron more effectively, pair these foods with a source of vitamin C, such as oranges or tomatoes.
When cooking at home, consider using iodized table salt. You can also boost your child’s iodine intake through:
For B12, look to animal-based proteins, including chicken and eggs. For families following a vegan or vegetarian diet, fortified nutritional yeast or fortified dairy alternatives can help fill the gap.
Your child’s doctor can help you decide whether your child should take a supplement to reduce their risk of a vitamin or mineral deficiency. Supplements are available in many forms, including liquids, gummies and chewable tablets. Alexis Fissinger, MS, RD, CSP, CDN, a pediatric dietitian at NewYork-Presbyterian Center for Advanced Digestive Care and NewYork-Presbyterian/Weill Cornell Medical Center's Ambulatory Care Network, advises parents to store gummies, which can resemble candy, out of children’s reach to prevent overdoses. She also recommends reading the label carefully.
“Follow the dosing instructions on the container,” Fissinger says. “Products usually have specific instructions for different age groups. Stick to the label’s maximum dose for your child’s age.”
A vitamin or mineral deficiency can significantly impact your child’s health, but you can reduce their risk. Here’s how:
Need an expert’s help ensuring your child gets the nutrients they need to support a healthy life? Find a doctor at Weill Cornell Medicine who can provide recommendations for proper nutrition and monitor your child’s growth and development.
