We all know that vitamins and minerals are vital to the body, and that we must consume enough of them to meet our requirements. But should you give your children multivitamins or minerals? There’s a lot of publicity around supplements, and sometimes it can feel like you have to give your child vitamin and mineral supplements. Let’s first look at why we need these nutrients before deciding if your children should take them.
Why Do We Need Vitamins?
The body needs different vitamins for various purposes. The main vitamins and minerals include the following:
Vitamin A: Plays a role in immune function, reproduction, eyesight, and the health of skin and teeth. Vitamin A is found in dairy products, eggs, vegetables, and oily fish.
B Vitamins: These vitamins help the body utilize energy and nutrients from food. The B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B12 (cyanocobalamin). B vitamins are found in a variety of foods, including grains, dairy products, fortified cereals, nuts, legumes, and meats.
Vitamin C: Well-known for its role in immune function, vitamin C also helps the absorption of iron and copper, supports healthy bones, aids in collagen formation, protects against oxidative damage, and regenerates other vitamins. It is found in fruits and vegetables.
Vitamin D: This vitamin plays a role in calcium and phosphorus absorption and helps regulate calcium levels in the blood. It is also important for healthy skin, muscle strength, and immune function. The body can produce vitamin D from sunlight, but it is also found in oily fish, fortified margarine, and eggs.
Vitamin E: A potent antioxidant, vitamin E is essential for a healthy heart, skin, and nervous system. It can be found in meat fat, wheat germ, nuts, oils, margarines, and spinach.
Vitamin K: Vitamin K is needed for normal blood clotting. It is found in green vegetables, soybean oil, canola oil, and margarines.
Some vitamins are water-soluble, while others are fat-soluble. Water-soluble vitamins (vitamin C and the B vitamins) are not stored in large amounts in the body. If you consume more than you need, your body simply excretes the excess in urine. Fat-soluble vitamins (vitamin A, D, E, and K) are stored in the body and can build up over time. This is important because large amounts of water-soluble vitamins offer no benefit, as they are simply excreted. On the other hand, overconsumption of fat-soluble vitamins can be dangerous, as they can accumulate in the body.
Calcium and iron are two crucial minerals for children. Calcium is vital for strong bones and teeth. It is stored in the body and helps maximize peak bone mass (the amount of bone matter in the skeleton) as children move through childhood, adolescence, and into their early 20s. As we age, we lose calcium from our bones, which can lead to weaker bones. If a child consumes enough calcium during their younger years, they may delay the aging process and maintain stronger bones. Sources of calcium include milk and dairy products, sardines and salmon (with soft bones), baked beans, and tofu.
Iron is essential for oxygen transport around the body. Oxygen is needed for every cell to function, and a lack of iron can lead to fatigue, breathlessness, reduced immunity, and poor concentration and learning. If you suspect that your child is low in iron, they should be checked for deficiency first, as some individuals have a condition where iron can build up in the body to dangerous levels. Sources of iron include meat, poultry, fish, seafood, eggs, grains, fruits, and vegetables. The type of iron found in meat is more easily absorbed by the body, while iron from plant sources is harder to absorb.
So, Should Your Children Take Vitamins or Not?
If you suspect that your child is deficient in a particular vitamin because they show symptoms of deficiency or don’t eat a variety of foods, it’s best to check with a registered dietitian or nutritionist first. Your child should be evaluated before taking any vitamins, as large doses are not always healthy. Most children can get all the vitamins and minerals they need from a balanced diet. Overconsumption of supplements can lead to serious health problems.
