In order for kids to grow healthy and strong, they will need all the nutrients they can get. Discover the essential vitamins and minerals that kids need as they grow and the ideal amounts needed for their age group.
These Vitamins and Minerals Will Greatly Benefit Kids
No matter what stage of life your kid is in, these nutrients play a major role in their well-being and development, so make sure they get enough of these:
- Calcium: Your kids’ bones and teeth are starting to form, and calcium helps ensure that they’re strong. Calcium may also aid with muscle contraction, release of hormones, and transmission of signals throughout the nerves. Requirements are different for each age group, so take note of these recommendations:
| Ages | Recommended Daily Amounts (RDAs, both for male and female kids) |
| Birth to 5 months old | 200 mg |
| 6 to 11 months old | 400 mg |
| 1 to 2 years old | 500 mg |
| 3 to 5 years old | 550 mg |
| 6 to 9 years old | 700 mg |
| 10 to 18 years old | 1,000 mg |
- Iron: This is critical in the formation of red blood cells and in the development of your kid’s brain. It also aids a kid’s learning abilities and assists red blood cells in delivering the body’s oxygen stores. Kids need these amounts of iron at each stage of their development:
| Ages | RDAs | |
| Males | Females | |
| Birth to 5 months old | 0.4 mg | |
| 6 to 11 months | 10 mg | 9 mg |
| 1 to 2 years old | 8 mg | |
| 3 to 5 years old | 9 mg | |
| 6 to 9 years old | 10 mg | 9 mg |
| 10 to 12 years old | 12 mg | 20 mg |
| 13 to 15 years old | 19 mg | 28 mg (can be achieved by consuming iron-rich food or taking iron supplements) |
| 16 to 18 years old | 14 mg | 28 mg (can be achieved by consuming iron-rich food or taking iron supplements) |
- Zinc: Its main role is with cell growth and repair, although it may also aid in synthesizing proteins and DNA. The daily nutritional zinc requirements are as follows:
| Ages | RDAs | |
| Males | Females | |
| Birth to 5 months old | 2 mg | |
| 6 to 11 months | 2.8 mg | 2.5 mg |
| 1 to 2 years old | 2.8 mg | 2.6 mg |
| 3 to 5 years old | 3.3 mg | 3.2 mg |
| 6 to 9 years old | 3.4 mg | |
| 10 to 12 years old | 4.4 mg | 4.1 mg |
| 13 to 15 years old | 6.1 mg | 4.9 mg |
| 16 to 18 years old | 6.0 mg | 4.8 mg |
- Vitamin A: This vitamin helps ensure good skin, vision, and immune system health, and facilitate repair of tissues and bones. Take note of the ideal amounts of vitamin A kids need per day:
| Ages | RDAs | |
| Males | Females | |
| Birth to 5 months old | 400 mcg of retinol activity equivalents (RAE) | |
| 6 to 11 months old | 190 mcg | |
| 1 to 2 years old | 193 mcg | 180 mg |
| 3 to 5 years old | 226 mcg | 214 mcg |
| 6 to 9 years old | 278 mcg | 264 mcg |
| 10 to 12 years old | 364 mcg | 375 mg |
| 13 to 15 years old | 483 mcg | 392 mcg |
| 16 to 18 years old | 563 mcg | 427 mcg |
- Vitamin C: This is critical in strengthening your kid’s immune system against infections, producing strong bones and muscles, and facilitating wound healing. Ensure kids gets these amounts of vitamin C daily:
| Ages | RDAs | |
| Males | Females | |
| Birth to 6 months old | 40 mg | |
| 7 to 12 months old | 50 mg | |
| 1 to 2 years old | 12 mg | 11 mg |
| 3 to 5 years old | 17 mg | |
| 6 to 9 years old | 23 mg | 22 mg |
| 10 to 12 years old | 33 mg | 36 mg |
| 13 to 15 years old | 48 mg | 45 mg |
| 16 to 18 years old | 58 mg | 51 mg |
- Vitamin D: It can also help improve your kid’s immune system, promote healthy bones and teeth, and absorb calcium better from the food they eat., Ideal daily vitamin D requirements for kids are:
| Ages | Recommended Daily Amounts (RDAs, both for male and female babies) |
| Birth to 5 months old | 5 mcg |
| 6 to 11 months old | 5 mcg |
| 1 to 2 years old | 5 mcg |
| 3 to 5 years old | 5 mcg |
| 6 to 9 years old | 5 mcg |
| 10 to 18 years old | 5 mcg |
Other notable vitamins that can benefit your kids’ health include vitamins B1, B2, B3, B6, B9, B12, E, and K.
How Can Your Kid Get Any of These Vitamins and Nutrients?
The best source of vitamins and minerals essential for your children’s growth is definitely a diet loaded with fruits, vegetables, and whole grains. However, given that some kids can be picky and may not obtain the necessary vitamins and minerals, you can ask your kid’s pediatrician about the need and value of supplements in your child’s health.
After giving any supplements, follow product instructions and ensure it is stored properly away in an area where children are unable to access it. In case children experience symptoms of any illness, contact their pediatrician right away so their condition is immediately and properly addressed.
References:
https://www.webmd.com/parenting/baby/nutrition
https://www.cdc.gov/nutrition/infantandtoddlernutrition/vitamins-minerals/iron.html
https://www.stanfordchildrens.org/en/topic/default?id=zinc-19-Zinc
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h2
https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
https://www.parents.com/recipes/scoop-on-food/why-vitamin-d-is-so-important-for-your-kids/
http://www.fnri.dost.gov.ph/images/sources/PDRI-Tables.pdf
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=vitamina
