If you’re a parent, you’ve probably spent plenty of time worrying—about all manner of childhood issues, including whether your kids are eating enough to keep them healthy. Because it can be such a worry, we explore how nutrient deficiencies can affect our kids, how to spot them, and, also, how to prevent them. Remember, always check with your health care practitioner before giving your child a new supplement.
Vitamin Bs
Collectively, B vitamins are essential to many aspects of brain function, energy production, and our body’s ability to build and repair muscle mass. Deficiencies in B vitamins are most often seen in vitamin B12 (especially for vegan and vegetarian kids) and B9 (folate).
Signs of deficiency
- fatigue
- weakness
- anemia
- loss of appetite, weight loss
- failure to thrive and grow
- difficulty with memory and concentration
How to get more
| B9 (folate) | B12 |
| > avocados | > fish, poultry |
| > Brussels sprouts, leafy dark green veggies | > eggs |
| > beans, lentils | > yogurt |
| > sunflower seeds, peanut butter | > cheese |
| > whole grains | > nutritional yeast |
| Supplements: (folic acid) chewable tablets, liquid drops, B-complex formulations, multis | Supplements: lozenges, gummies, tablets, B-complex formulations, multis |
Vitamin C
With critical roles in our immune system, wound healing, bone health, and antioxidant protection, it’s especially important for our kids to get enough in their diets. Luckily, there are plenty of vitamin C-rich foods that’ll help keep intake up and their diet fun.
Signs of deficiency
- irritability
- poor appetite
- bleeding gums
- easy bruising
- dry skin
- slow wound healing
How to get more
- bell peppers
- citrus fruits
- berries
- kiwi fruit
- Brussels sprouts, dark green veggies
Supplements: powders, drops, chewable tablets, gummies, multis
Vitamin D
Also known as the sunshine vitamin, this fat-soluble essential vitamin aids in the regulation of calcium and phosphorous in our bodies. Because of this, vitamin D plays a very important role in building and maintaining our bones and teeth.
Signs of deficiency
- bone pain
- muscle aches
- fatigue
- mood changes
- dental problems
How to get more
- fortified dairy products
- fatty fish (salmon, tuna, sardines)
- egg yolks
Supplements: capsules, drops, gummies, multis
Calcium
Bone calcium stops increasing in young adulthood, so getting off to a healthy start is critical to strong bones later in life.
Signs of deficiency
- muscle cramps or weakness
- numbness or tingling in fingers, lips, feet
- poor appetite
- confusion, forgetfulness
How to get more
- cheese
- yogurt
- dark green veggies (broccoli, kale, spinach)
- fish (canned salmon, sardine—with bones)
- almonds
Supplements: (often with vitamin D) chewable tablets, capsules, liquids, powders
Magnesium
Magnesium is also crucial for activating vitamin D, which has long been recognized as essential for a healthy immune system. Some older children can be more at risk of deficiency of this important mineral.
Signs of deficiency
- loss of appetite
- nausea/vomiting
- fatigue
- weakness
How to get more
- leafy green veggies (spinach, kale)
- nuts and seeds (almonds, pumpkin seeds)
- cheese
- yogurt
- whole grains
- avocado
Supplements: capsules, tablets, liquids, multis
Potassium
The fact that kids consume far more sodium than is healthy for their long-term health is concerning, since the combination of too much sodium and too little potassium in our diet is associated with higher blood pressure.
Signs of deficiency
- muscle weakness
- cramps
- constipation
- fatigue
- confusion
How to get more
- dried fruit (apricots, prunes)
- winter squash (acorn, butternut)
- potato/sweet potato
- banana
- beans, lentils
- yogurt
Supplements: fizzy dissolving tablets, capsules, powders, liquids, multis
Iron
Children need a steady intake of iron to fuel their rapid growth and development. It’s especially important for teenage girls to replenish the iron that their bodies lose during menstruation.
Signs of deficiency
- weakness, fatigue
- shortness of breath
- dizziness, headache
- irritability
- feeling cold
- pale skin
How to get more
- meat, poultry, seafood (beef, turkey, shrimp)
- leafy green veggies (spinach, kale)
- nuts and seeds (almonds, pumpkin seeds)
- legumes (beans, lentils, chickpeas)
- whole grains
- soy (tempeh, tofu)
Supplements: tablets, liquids, multis
Zinc
Zinc is important for growing kids’ brain development, sensory processing, memory, and cognition. It’s also an important element in immune function.
Signs of deficiency
- loss of appetite
- hair loss
- diarrhea
- weight loss
- delayed wound healing
How to get more
- chicken, turkey
- whole grains
- pumpkin seeds
- cheese
- eggs
Supplements: chewable tablets, gummies, lozenges, liquids, multis