Should kids take vitamins?
Every parent wants to ensure their child or teen is getting enough nutrients and vitamins, but when is supplementation needed? In this guide, two CHOC pediatricians explain more about vitamins, when supplemental vitamins might be needed, and what parents should watch for.
What is a vitamin?
A vitamin is a noncaloric micronutrient that is essential for the body to function. Most vitamins are consumed in the diet, but some are made by other sources. For example, our intestinal flora produces Vitamin K and the human body can produce Vitamin D when it is exposed to sunlight, says Dr. Alexandra Gorab, a CHOC pediatrician.
What are the major vitamins that kids and teenagers need?
The CDC highlights vitamin D, iron and zinc especially important for the growth and development of children, says Dr. Clarisse Casilang, a CHOC pediatrician.
Vitamin D helps a child build strong bones and prevents rickets, a condition that causes softening of the bones. There are numerous sources of vitamin D including vitamin supplements, fish, eggs, fortified milk and sunlight.
Iron is a mineral that has many functions. Iron helps red blood cells carry oxygen through the body and supports a child’s ability to learn. Having enough iron in the body can help prevent iron deficiency and iron deficiency anemia. Sources of iron include vitamin supplementation, iron-fortified cereal and milk, red meat, fatty fish, beans and lentils.
Zinc is a mineral that is important for immune function, wound healing, and the senses of smell and taste. Zinc is best obtained through eating foods that contain zinc such as fortified grains, beef, dairy, fish, shellfish and legumes.
The best source of calcium is through diet from dairy products such as milk, cheese and yogurt.
Should kids take a multivitamin?
Most children – even very picky eaters – are likely getting enough of the vitamins and minerals they need from the foods they eat, Dr. Casilang says. A diet rich in the right proportion of vegetables, grains, and lean protein can provide adequate nutrition and fiber for kids.
Should teenagers take a multivitamin?
Just like with younger kids, in general, the American Academy of Pediatrics advises that healthy teens with well-balanced diets do not need vitamin supplementation, Dr. Gorab says. Vitamins are absorbed best when they are extracted naturally from the foods that we eat. Keep in mind that chronic diseases and dietary restrictions may impair the body’s ability to get enough of certain vitamins. In these cases, patients and their caregivers ought to partner with their pediatrician.
Are vitamins helpful during puberty?
While most adolescents and teens do not need to take additional vitamins, one exception might be vitamin D, Dr. Gorab says.
Puberty is a time of rapid growth for the human body and vitamin D is essential for strengthening our bones and supporting our immune system.
Studies have shown that many teens are not getting enough vitamin D because of lifestyle changes, such as sunscreen use – which is highly recommended!
An estimated 20% of adolescents and 35% of young adults are deficient in vitamin D. The American Academy of Pediatrics recommends 600IU of vitamin D daily for those who are not deficient.
Teens with increased risk of vitamin D deficiency, such as those with chronic diseases, may need a higher daily dose and should consult their pediatrician.
Another instance when a multivitamin might be necessary is during menstruation. Some patients with heavier menstrual flow are at risk for anemia, or low iron levels. Daily iron supplementation may be recommended for adolescents diagnosed with anemia and a diet high in iron is always encouraged. Foods rich in iron include spinach, beef, lentils, tofu, beans and dried fruit. A common side effect of iron supplementation is constipation, which can be managed easily through a high-fiber diet, lots of water and, in more severe cases, a stool softener.
Are there any risks for kids to take a multivitamin?
Believe it or not, there’s a risk of getting too many vitamins, especially given the prevalence of foods that are fortified. Additionally, high doses of vitamins can be toxic and interfere with the absorption of other nutrients, says Dr. Casilang.
It’s also important to understand the distinction between water-soluble vitamins and fat-soluble vitamins, Dr. Gorab advises. Water-soluble vitamins include vitamin C and the B-complex vitamins (thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate and cobalamin) and when they enter a person’s bloodstream and are in excess, they are quickly eliminated in urine. Vitamins A, D, E and K, however, are “fat-soluble vitamins,” which means they are stored in a body’s fat tissue and liver. This distinction is important because fat-soluble vitamins are not eliminated from the body as easily, which makes them more toxic when in excess.
Large doses of vitamins, especially those that are fat-soluble, can cause side effects. Symptoms can include rashes, nausea, stomach upset, headaches and even more severe medical issues if not used appropriately.
What should you look for when buying vitamins?
Vitamins with additives, artificial colors and flavors, and added sugar should be avoided. Gummy vitamins may taste good but most of these formulas contain as much sugar as a piece of candy., Read labels carefully and watch for false claims, as not all vitamins are regulated by the U.S. Food & Drug Administration (FDA). Remember that a higher price does not mean the product is of better quality. Finally, be careful if a child or teen is taking multiple supplements at once. “Multivitamins” are just that: They contain multiple ingredients and nutrients and thus present a higher risk of someone unknowingly consuming too much of one ingredient.
How can I make sure that my child is getting the right nutrition if I don’t supplement with a multivitamin?
If a child has a healthful and balanced diet, they are likely getting the vitamins they need.
Children and teens ought to have three balanced meals with nutrient-dense snacks two to three times throughout the day.
For meals, aim for half of the plate to be fruits and vegetables, a quarter whole grains, and the remaining quarter lean proteins.
For balance, snacks should have at least two to three different food groups. For example, try combining fruit and protein like apples and peanut butter.
Keeping meals regularly scheduled will also support the child’s metabolism and ensure ample and proper nutrition.
Adequate hydration with water is also key to achieving balance of nutrients and minerals in the body. A good rule of thumb is that kids drink the amount of water according to their age until age 8. For example, an adequate amount of water for a 4-year-old to drink is four 8-ounce cups daily. It is important to note that children should drink the number of 8-ounce cups of water equal to their age, with a minimum of 64 ounces of water for children over the age of 8. These amounts do not include other beverages they may consume in a day such as milk and juice.
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