Children need a variety of nutrients for proper growth and development. These include not only proteins, fats, and carbohydrates but also vitamins and minerals. Their primary source should be a healthy, balanced diet based on fresh vegetables and fruits, milk and dairy products, whole grains, as well as meat and fish. If a child, for various reasons, cannot follow such a diet, it is advisable to consult a doctor about appropriate supplementation.
Multivitamins for children – what are they?
A multivitamin is a complex of vitamins contained in a single dietary supplement. It is convenient to use because there is no need to take a variety of different preparations. This limits the intake of unnecessary substances. This is particularly beneficial for children, who may not be willing to take many pills, and whose digestive systems are more sensitive. Multivitamins for children feature carefully selected ingredient combinations designed to complement a child’s diet. They also take into account age-appropriate and safe dosages.
The best set of vitamins for children
Remember that multivitamins for children are not a substitute for a wholesome diet and a healthy lifestyle. The best vitamins for children are always those that come from food. First and foremost, choose natural vitamins for children – that is, fresh, unprocessed foods. Avoid letting your child’s daily menu consist of fast food, ready meals, and sweets, as they are devoid of nutritional value. A child’s daily diet should include:
- Fresh vegetables – not just cucumbers and tomatoes. Green leafy vegetables are also important, such as spinach, lettuce, kale, broccoli, Brussels sprouts, and fresh herbs. Try to serve as many raw vegetables as possible, as they contain the most vitamins and minerals. Those that require cooking are great in soups, like pumpkin.
- Fruits – children enjoy them because of their sweet taste. However, it’s important to ensure variety by including bananas, citrus fruits, and berries. Avoid dried and freeze-dried fruits, which are high in sugar and low in nutritional value.
- Milk and dairy products – cheese, yogurt, and kefir are healthy sources of protein as well as vitamins and minerals in a child’s diet. They pair well with both sweet and savory additions.
- Meat – choose lean meat from organic farms. Poultry should be included in a child’s diet more often than pork or beef. If your child doesn’t eat meat, provide plant-based sources of protein and ensure proper vitamin B12 supplementation.
- Fish – especially fatty marine fish, such as salmon, which are a valuable source of omega-3 fatty acids.
- Nuts, seeds, and kernels – almonds, pistachios, walnuts, pumpkin seeds, and sunflower seeds are valuable sources of unsaturated fatty acids, vitamins, and minerals.
- Vegetable oils – olive oil, flaxseed oil, and other cold-pressed vegetable oils provide essential vitamins and healthy fatty acids for children.
However, if your child is a picky eater or has food allergies and intolerances, it is worth consulting a doctor about the possibility of additional supplementation. For the proper development of a young body, the following vitamins are particularly important:
Vitamin A
It is found in yellow-orange vegetables, such as pumpkin, sweet potatoes, and carrots. It can also be sourced from animal products like milk, cheese, and eggs. Vitamin A supports proper immune system function and has a positive effect on skin health and vision.
Vitamin C
Its rich dietary sources include red bell peppers, parsley, citrus fruits, and berries. Vitamin C supports the proper functioning of a child’s immune system. It also enhances iron absorption, increasing the bioavailability of this element from consumed foods. It is a powerful antioxidant that combats free radicals.
Vitamin E
It is found in olive oil and sunflower oil. It is also present in almonds, hazelnuts, as well as tomatoes, broccoli, and plant sprouts. Vitamin E supports metabolic processes in the body and positively affects immune system function.
Vitamin K
Good sources include dark green leafy vegetables, such as arugula, lamb’s lettuce, spinach, kale, broccoli, and Brussels sprouts. Vitamin K is essential for proper blood clotting. As it participates in calcium metabolism, it also influences bone health in children.
B vitamins
A particularly important group of vitamins for the proper metabolism of nutrients. This group includes thiamine, riboflavin, niacin, pantothenic acid, biotin, folic acid, choline, vitamin B6, and vitamin B12. They also contribute to the proper functioning of many systems, including the nervous, immune, and cardiovascular systems.
Vitamin D
It is mainly synthesized through the skin when exposed to sunlight. It is also found in fatty marine fish such as salmon, herring, and mackerel. Vitamin D facilitates calcium transport to the bones, positively affecting their growth and mineralization. It supports the immune and nervous systems.
Minerals in a child’s diet
For proper development, minerals are just as important for children as vitamins. These can also be found in some multivitamin supplements:
- Calcium – supports blood clotting and muscle function. It is crucial for proper bone and tooth mineralization. Good sources of calcium include dairy products: milk, cheese, and yogurt.
- Zinc – positively affects hormonal balance. It strengthens immunity and supports cognitive function. Zinc is found in meat and some seafood. It is also present in pumpkin seeds, hard cheeses, eggs, fish, and groats.
- Iron – as a component of hemoglobin, it enables oxygenation of the body’s cells. It provides children with vitality and well-being, and it supports the nervous system. The highest amount of iron is found in liver – often disliked by children – but it is also present in nuts, seeds, and legumes.
- Magnesium – contributes to better nervous system function, which positively influences a child’s mood and cognitive development. Sources of magnesium include whole grain products, nuts, bananas, and cocoa.
- Iodine – important for thyroid hormone production. It affects metabolism and the maturation of cells in the young body. The best source of iodine is marine fish.
Also read: Ginseng – properties and effects on the body.
Which multivitamin to choose?
Choosing a multivitamin depends on the child’s age and individual needs. It is definitely worth seeking medical advice, especially if the child is very young. For example, vitamins for a 2-year-old should not be given without consulting a doctor. A specialist may recommend specific blood tests to determine the levels of vitamins and minerals in the body and to select safe supplementation. After a certain period of vitamin intake, the tests should be repeated to check whether the supplementation is effective.
In what form should children take multivitamins?
The dietary supplement market offers a wide selection of multivitamins for children. They contain many nutrients and come in various forms, such as chewable tablets, liquids, drops, effervescent tablets, gummies, and even jelly-like supplements. Without a doubt, the best vitamins for children are those without added sugar. However, they may contain fruit juice, which encourages younger children to consume them. Good children’s vitamins should be easy to administer. Instead of tablets or capsules that are hard to swallow, choose effervescent tablets to dissolve in water – your child will drink it with pleasure. Choose a complex that includes several or a dozen of the most important vitamins that can be safely combined.