Children need a variety of vitamins and minerals to help them grow and stay healthy. But it can be hard to know exactly what they need and how much. There are many different vitamins, like A, C, D and K, as well as a bunch of B vitamins with numbers and fancy names. And then there's probiotics.
It can be a lot to take in.
Let's simplify the complexities so you can make informed choices for your child.
Understanding the basics
Vitamins and minerals play crucial roles in boosting the immune system and supporting growth and development. They also help cells and organs function properly. There are a number of vitamins and minerals that individuals need to consume to stay healthy.
Probiotics include several types of friendly bacteria. They can help grow good bacteria in the gut and prevent bad bacteria from taking hold.
When vitamins, minerals or probiotics are human-made and come in pills, powders or tablets rather than from food, they’re called dietary supplements. Supplements add to a person's diet. Multivitamins are a notable example. They combine essential vitamins and minerals into a single supplement.
But, while supplements may seem like a smart idea, the question is: Does your child really need them?
The good news is our food sources are rich in vitamins and minerals. Certain foods also have probiotics in them. So, supplementing is not always the best or even necessary choice.
Common vitamins and minerals
Here are some common vitamins and minerals, how they help your child’s body function and where you can find them naturally:
- Vitamin A: Supports cell growth and helps form and keep the heart, lungs and eyes healthy. Sources include milk, eggs, salmon and orange and green fruits and vegetables.
- Vitamin B1 (thiamin): Helps strengthen the immune and nervous systems, heart and muscles. Sources include whole-grain bread, pasta, bananas, oranges, black beans and peas.
- Vitamin B12: Helps make red blood cells, which carry oxygen to tissues and organs. Sources include salmon, tuna, beef, milk, cheese, eggs and nutritional yeast.
- Vitamin C: Plays a crucial role in boosting the immune system and healing wounds. Sources include citrus fruits, strawberries, tomatoes, broccoli, potatoes and peppers.
- Vitamin D: Aids in building strong, healthy bones. Sources include sunlight, eggs, salmon, trout, mushrooms, milk, cheese and orange juice (when fortified).
- Vitamin E: Strengthens the immune system and supports brain and skin health. Sources include almonds, sunflower seeds, peanuts, peanut butter, broccoli, kiwi and mango.
- Calcium: Helps build and support strong bones and teeth. Sources include milk, soy milk, yogurt, orange juice and tofu.
- Magnesium: Aids in muscle and nerve function, controlling blood glucose and regulating blood pressure. Sources include almonds, peanuts, chia seeds, oatmeal and spinach.
- Potassium: Regulates the heartbeat and ensures proper muscle and nerve function. Sources include dried apricots, raisins, bananas, spinach, tomatoes, broccoli, milk and yogurt.
Many foods, such as breakfast cereals, are fortified. This means they have added vitamins and minerals, making them more nutritious.
Exploring the topic of probiotics
With all the articles and ads about probiotics and their impact on gut health, you may question whether probiotics can also support your child’s health and well-being.
Here is some additional information about probiotics:
- Probiotics are unlikely to harm most healthy children. However, there may be some risk to giving them to children with significant immunosuppression, including some preterm infants and children with certain chronic illnesses.
- They may ease tummy troubles. Some individuals with ongoing issues with diarrhea or constipation may find that probiotics help. They may also help prevent or relieve antibiotic-associated diarrhea.
- There's limited data. Experts have not yet conclusively proven many health benefits of probiotics. There’s still a lot to learn about this subject.
Certain foods include probiotics. Many fermented foods, including yogurt, can be an excellent source of probiotics. Yogurt is also rich in calcium and protein. It's best to choose yogurt that contains minimal added sugar and no artificial sweeteners.
The bottom line
While there are countless supplement choices, food sources are often the best way for your child to get the necessary vitamins and nutrients. Offering a variety of fruits and vegetables, lean meats, fish, dairy products and whole grains is an excellent way to ensure they’re getting what they need.
If you're concerned your child isn't getting enough nutrients from their food, it’s important to talk with their doctor before giving them a multivitamin or other supplement to ensure they’re safe. Taking too much can be toxic, and they may interact with other medications. Also, be cautious of claims that they can treat, diagnose, prevent or cure diseases since some of these claims may not be supported by sufficient evidence.
Finally, there may be situations in which your child’s doctor recommends a multivitamin. These may include if they have poor growth, chronic illness, a food allergy or a restrictive diet. If you decide to give your child a supplement, ensure it's suitable for their age and carefully follow the dosing instructions. And always check with your child’s doctor first. Their guidance is crucial and can help you feel confident supporting your child’s health.
