While children don't necessarily need significant amounts of each and every vitamin in the B complex, they do need the majority of them.B vitamins are important for metabolism, helping to promote the healthy development of both the brain and body, so it is necessary to supplement children with B vitamins every day.
1. What are B vitamins?
There are a total of 8 different vitamins in the B vitamin complex. One important thing to know about B vitamins is that they are water-soluble. This means they dissolve in water and are not stored in the body for long periods. Therefore, to maintain a steady supply of B vitamins, you must replenish them daily through diet or supplements.
Here are the different vitamins found in the B vitamin complex and their common names:
- Vitamin B1 or thiamine
- Vitamin B2 or riboflavin
- Vitamin B3 or niacin, niacinamide
- Vitamin B5 or pantothenic acid
- Vitamin B6 or pyridoxine
- Vitamin B7 or biotin
- Vitamin B9 or folic acid
- Vitamin B12 or cyanocobalamin, methylcobalamin
2. Why should children be given B vitamins?
Although children do not necessarily need large amounts of every type of vitamin in the B complex, they do require most of them. B vitamins are crucial for metabolism and help promote the healthy development of both the brain and the body, so it is important to supplement B vitamins for children.
Each B vitamin serves different functions in the body as follows:
- Vitamin B1 (Thiamine) helps promote growth and strengthens the nerves and muscles of children. It also allows the body to convert carbohydrates into energy.
- Vitamin B2 (Riboflavin) promotes the production of healthy red blood cells in the body. It also supports energy production and digestive system function.
- Vitamin B3 (Niacin) helps the body convert fats and carbohydrates into energy that the body can use. It also supports the digestive and nervous systems, as well as maintaining healthy skin and hair.
- Vitamin B5 (Pantothenic Acid) is used in the metabolism of fats and carbohydrates. It also helps the body produce red blood cells and adrenal hormones that regulate metabolism, the immune system, and blood pressure, making B vitamin supplementation necessary for children.
- Vitamin B6 (Pyridoxine) promotes healthy brain development in children. It also interacts with chemicals like serotonin and norepinephrine, which help regulate mood, normal body function, and stress response.
- Vitamin B7 (Biotin) promotes the development of healthy hair, nails, and skin. It is also essential in the metabolism of cholesterol, amino acids, and fatty acids.
- Vitamin B9 (Folic Acid) helps form healthy red blood cells and contributes to the proper production of DNA.
- Vitamin B12 (Cyanocobalamin) is involved in the formation of red blood cells and also supports a healthy nervous system.
3. Sources of Vitamin B Supplements for Children
Vitamin B complex is found in many foods such as:
- Green leafy vegetables
- Dairy products such as milk, cheese and yogurt
- Red meat and poultry
- Fish, Eggs
- Nuts and seeds
- Grains
- Potatoes
- Fruits, especially bananas, grapefruit and watermelon
As you can see, Vitamin B complex is found in many different foods. However, for picky eaters, supplementing Vitamin B through food sources can seem like a challenge. Many foods containing Vitamin B are things that children are likely to refuse, such as vegetables, whole grains, red meat, and fish. So what are parents to do? One thing you can do is to be creative in your cooking to provide these dishes in a more “fun” and kid-friendly form.
There are plenty of recipes that can turn things like vegetables and other healthy options into delicious meals that your kids will want to eat. However, not all parents have much time to spend in the kitchen. So in these cases, you should consider other ways to get your child’s B vitamins, such as through supplements or children’s vitamins.
4. How much B vitamin do children need?
The recommended daily intake of B vitamins depends on the child's age. Here are the recommended daily doses of B vitamins for children under 4 years old:
- Vitamin B1 (Thiamine): 0.5-0.7 mg
- Vitamin B2 (Riboflavin): 0.6-0.8 mg
- Vitamin B3 (Niacin): 8-9 mg
- Vitamin B5 (Pantothenic Acid):3-5 mg
- Vitamin B6 (Pyridoxine): 0.1-0.5 mg
- Vitamin B7 (Biotin): 50-150 mcg
- Vitamin B9 (Folate): 100-200 mcg
- Vitamin B12 (Cyanocobalamin/Methylcobalamin):** 2-3 mcg
Recommended B vitamin supplementation for children 4 years and older:
- Vitamin B1 (Thiamine): 1.5 mg
- Vitamin B2 (Riboflavin): 1.7 mg
- Vitamin B3 (Niacin): 20 mg
- Vitamin B5 (Pantothenic Acid): 10 mg
- Vitamin B6 (Pyridoxine):2 mg
- Vitamin B7 (Biotin): 300 mcg
- Vitamin B9 (Folate):400 mcg
- Vitamin B12 (Cyanocobalamin/Methylcobalamin): 6 mcg
As we can see, no matter how old your child is, they need B vitamin supplementation. The amount of each type can vary significantly, and perhaps the easiest way to ensure your child gets all the different vitamins and minerals is through supplements.
5. Can children get B vitamins?
While many children will be able to get enough B vitamins through their diet, some children with dietary restrictions or allergies may not get enough B vitamins. Here are some signs that your child is deficient in B vitamins:
- Concerns
- Irritability
- Tiredness
- Slower growth and development than usual
- Dermatitis
The way to get B vitamins in children is to take a multivitamin. Children need a lot of different vitamins and minerals to help them grow and be healthy, so it can be difficult to keep track of all these different ingredients to give you peace of mind as a parent. However, a quality multivitamin will contain the right amount of everything your child needs, as determined by healthcare professionals and scientists. That way, you can rest assured knowing that all of your baby's nutritional needs are being met.
Therefore, children need to supplement essential micronutrients such as zinc, selenium, chromium, B vitamins, ginger, acerola extract (vitamin C), etc., to improve their sense of taste, eat well, achieve proper height and weight, strengthen the immune system, enhance resistance to common illnesses, and reduce digestive problems.
Improvement of symptoms may take a long time, so parents are advised to remain calm and patient when supplementing nutrients for their child, whether through food or dietary supplements. Especially when using dietary supplements, it is important to choose natural, easily absorbable products and avoid giving multiple types at once or frequently changing supplements.
For more knowledge on nutrition and child care by age, parents are encouraged to visit the website vinmec.com regularly and schedule appointments with pediatricians or nutrition specialists at Vinmec International General Hospital for advice on children's health.
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