Children's Vitamins: A Guide to Needed Nutrients

Vitamins are important to everyone's health, but are especially important for young children and babies. Their bodies are growing at a rapid pace and without the proper vitamins and nutrition, development can be disrupted. With the potential risks involved with children's vitamins, knowing the food sources that can provide the same types of nutrients is very helpful. Following is a brief guide of important vitamins, the recommended daily intake by age, and common food sources in which they are found .

¨ Vitamin A: For healthy teeth, bones and eyes. Food Source: Milk, cheese, and carrots.
Recommended Dosage:0-12 months: 125 mg*; 1-3 years: 133 mg; 4-6 years: 166 mg; 7-10 years: 233 mg; 11 plus: Girls 266 mg, Boys 333 mg

¨ Vitamin B1: Conversion of food to energy, nervous system function. Food Source: Fish and lean meats.
Recommended Dosage: B1: 0-12 months: 0.3-0.4mg; 1-3 years: 0.7mg; 4-6 years: 0.9mg; 7-10 years: 1mg; 11-14 years: Girls 1.1mg, Boys 1.3mg

¨ Vitamin B2: Energy production and breakdown of food. Healthy skin, hair and nails. Food Source: Most breakfast cereals.
Recommended Dosage: 0-12 months: 0.4-0.5mg; 1-3 years: 0.8mg; 4-6 years: 1.1mg; 7-10 years: 1.2mg; 11-14 years: Girls 1.3mg, Boys 1.5mg; 15-18 years: Girls 1.3mg, Boys 1.8mg

¨ Vitamin B3: Healthy digestion, nervous system and skin. Food Source: Pork, turkey, chicken, fish, tuna, sunflower seeds, and peanuts.
Recommended Dosage: 0-12 months: 5-6mg; 1-3 years: 9mg; 4-6 years: 12mg; 7-10 years: 13mg; 11-14 years: Girls 15mg, Boys 17mg; 15-18 years: Girls 15mg, Boys 20mg

¨ Vitamin B5: Build healthy cells and a healthy nervous system. Converts food to energy. Important to immune system. Food Source: Beef, eggs, fresh vegetables, legumes, nuts, and whole wheat.
Recommended Dosage: 0-12 months: 2-3mg; 1-3 years: 3mg; 4-6 years: 3-4mg; 7-10 years: 4-5mg; 11 plus: 4-7mg

¨ Vitamin B6: Production of antibodies and red blood cells. Breaks down foods to produce energy and helps keep both the digestive and nervous systems healthy. Food Source: Eggs, chicken, carrots, fish, and peas.
Recommended Dosage: 0-12 months: 0.3-0.6mg; 1-3 years: 1mg; 4-6 years: 1.1 mg; 7-10 years: 1.4mg; 11-14 years: Girls 1.4mg, Boys 1.7mg; 15-18 years: Girls 1.5mg, Males 2.0mg

¨ Vitamin B12: Important for metabolism, red blood cells and the central nervous system. Food Source: Meat, eggs, chicken and milk.
Recommended Dosage: 0-12 months: 0.3-0.5mcg**; 1-3 years: 0.7mcg; 4-6 years: 1.0mcg; 7-10 years: 1.4mcg; 11 plus: 2.0mcg

¨ Vitamin C: Growth and repair of tissues, bones and teeth; important in healing wounds. Food Source: Citrus fruits, strawberries, tomatoes, broccoli and potatoes.
Recommended Dosage: 0-12 months: 30-35mg; 1-3 years: 40mg; 4-10 years: 45mg; 11-14 years: 50mg; 15-18 years: 60mg

¨ Vitamin D: Important For Healthy Bones, absorption of calcium and phosphorus. Food Source: Milk, cheese, butter, tuna, and sunlight.
Recommended Dosage: 0-6 months: 300 mg; 6 months - 18 years: 400 mg

¨ Vitamin E: Protects body tissue from free radicals; supports red blood cells. Food Source: Corn, nuts, green leafy vegetables, and vegetable oils.
Recommended Dosage: 0-12 months: 3-4 mg; 1 -3 years: 6 mg; 4-10 years: 7 mg; 11 plus: Girls 8mg, Boys 10mg

¨ Folic Acid: Break down and use of proteins, formation of red blood and tissues. Food Source: Green leafy vegetables and foods fortified with folic acid.
Recommended Dosage: 0-12 months: 25-35mcg; 1-3 years: 50mcg; 4-6 years: 75mcg; 7-10 years: 100mcg; 11-14 years: 150mcg; 15-18 years: Girls 180mcg, Boys 200mcg

¨ Vitamin H: Important for cell growth, the production of fatty acids, and metabolism of fats, and proteins. Food Source: Cheese, cauliflower, eggs, mushrooms, chicken breasts, and nuts.
Recommended Dosage: 0-6 months: 5 mcg; 7-12 months: 6 mcg; 1-3 years: 8 mcg; 4-8 years: 12 mcg; 9-13 years: 20 mcg; 14-18 years: 25 mcg

¨ Vitamin K: Important for wound healing/clotting of blood. Food Source: Cabbage, cauliflower, spinach and other green leafy vegetables.
Recommended Dosage: 0-12 months: 5-10mcg; 1-3 years: 15mcg; 4-6 years: 20mcg; 7-10 years: 30mcg; 11-14 years: 45mcg; 15-18 years: Girls 55mcg, Boys 65 mcg

*mg=milligrams **mcg=micrograms