Interested in learning all about vitamin B complex for kids?
As a parent, you may know that vitamins are vital to your little one’s healthy development. However, when it comes to different types of vitamins and their importance, things may start to become a little overwhelming.
You may find yourself wanting to know everything about vitamins in order to ensure that your children get everything they need to grow — so that they can grow up strong and smart!
B vitamins are among the most confusing but extremely important vitamins for children. But what are B vitamins and why are they so important for your little one?
Here’s everything you need to know vitamin B complex for kids, from its importance to your child’s growth to recommended dosage and vitamin B complex supplements for kids.
What Is Vitamin B Complex?
Vitamin B complex is a group of 8 water-soluble compounds:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (folate)
- Vitamin B12 (cobalamin)
B vitamins perform vital functions for the proper functioning of the human metabolism. Their collective effects are especially important for the proper functioning of the brain. Specifically, they play a key role in energy production processes but also in the synthesis and repair of DNA.
B vitamins are generally synthesised by plants, which they perform on the same cellular functions as in the case of animal organisms. Although most vitamins come from plants, they can reach the human diet indirectly through animals that consume plant sources rich in B Vitamins.
Because they’re soluble in water, B vitamins cannot be stored in the body, which means any excess is eliminated through urine. That’s why toxicity is a very rare occurrence.
Vitamin B Complex for Kids: Why Is It Important?
B complex vitamins play different roles in our bodies and they’re essential to children’s healthy development. Here’s why a vitamin B complex supplement for kids can support your little one at key stages of his/her growth:
- Vitamin B1: Thiamine helps to promote growth and the healthy development of the nervous system and muscles. It also helps the body convert carbohydrates into energy.
- Vitamin B2: Riboflavin promotes the production of healthy red blood cells in the body. It also assists in energy production and digestive system function.
- Vitamin B3: Niacin helps the body to convert fats and carbohydrates into energy that the body can use. It also assists in the function of the digestive and nervous systems as well as in the maintenance of healthy hair and skin.
- Vitamin B5: Pantothenic acid is used in the metabolisation of fats and carbohydrates. It also helps the body make red blood cells and adrenal hormones that regulate your child’s metabolism, immune system and blood pressure.
- Vitamin B6: Pyridoxine promotes healthy brain development in children. It’s also connected to chemicals like serotonin and norepinephrine, which regulate mood, normal body function and stress responses.
- Vitamin B7: Biotin supports the growth of healthy hair, nails and skin. It’s also essential in the metabolic process of cholesterol, amino acids and fatty acids.
- Vitamin B9: Folic acid helps with healthy red blood cells formation and contributes to DNA production.
- Vitamin B12: Cyanocobalamin is involved in the formation of red blood cells and it also promotes a healthy nervous system.
Vitamin B complex for kids is found in a variety of different foods. The bad news is that for parents of picky eaters, it seems like an impossible challenge to provide their children with enough vitamin B from food alone.
Many foods containing B vitamins, such as vegetables, whole grains, red meat and fish, are easily rejected by children. So what should parents do? One option is to get creative in your cooking to provide these foods in a more “fun” and child-friendly format.
However, not all parents have a lot of extra time to spend in the kitchen and do other things, such as work, school, homework, housework, and after-school activities. Adding creative meal preparation to this growing list is not always realistic or possible.
In these situations, it may be worth considering other ways to increase your child’s intake of B vitamins. A multivitamin for kids or a vitamin B complex supplement for kids might be the perfect alternative to ensure your little one is getting enough vitamin B complex for kids every day.
Vitamin B Complex Dosage for Kids
So how much vitamin B complex for kids does your child need?
The amount of B vitamins your child needs on a daily basis is determined by his or her age. Public Health England provides the following guidance on recommended intakes of vitamin B complex for kids:
Vitamin B1 (thiamine)
- Ages 0 – 1 years: 0.3mg / day
- Ages 2 – 3 years: 0.4mg / day
- Ages 4 – 6 years: 0.5mg / day
- Ages 7 – 10 years: 0.7mg / day
- Ages 11 – 18 years: 1mg / day for males, 0.8mg / day for females
Vitamin B2 (riboflavin)
- Ages 1 – 3 years: 0.6mg / day
- Ages 4 – 6 years: 0.8mg / day
- Ages 7 – 10 years: 1.0mg / day
- Ages 11 – 14 years: 1.2mg / day for males, 1.1mg / day for females
- Ages 15 – 18 years: 1.3mg / day for males, 1.1mg / day for females
Vitamin B3 (niacin)
- Ages 0 – 1 years: 5.0mg / day for males, 4.7mg / day for females
- Ages 2 – 3 years: 7.2mg / day for males, 6.6mg / day for females
- Ages 4 – 6 years: 9.8mg / day for males, 9.1mg / day for females
- Ages 7 – 10 years: 12.0mg / day for males, 11.2mg / day for females
- Ages 11 – 18 years: 16.5mg / day for males, 13.2mg / day for females
Vitamin B6 (pyridoxine)
- Ages 1 – 3 years: 0.7mg / day
- Ages 4 – 6 years: 0.9mg / day
- Ages 7 – 10 years: 1.0mg / day
- Ages 11 – 14 years: 1.2mg / day for males, 1.0mg / day for females
- Ages 15 – 18 years: 1.5mg / day for males, 1.2mg / day for females
Vitamin B9 (folate)
- Ages 1 – 3 years: 70µg / day
- Ages 4 – 6 years: 100µg / day
- Ages 7 – 10 years: 150µg / day
- Ages 11 – 18 years: 200µg / day
Vitamin B12 (cobalamin)
- Ages 1 – 3 years: 0.5µg / day
- Ages 4 – 6 years: 0.8µg / day
- Ages 7 – 10 years: 1.0µg / day
- Ages 11 – 14 years: 1.2µg / day
- Ages 15 – 18 years: 1.5µg / day
Vitamin B5 (pantothenic acid)
- Birth to 6 months: 1.7mg / day
- Ages 7 – 12 months: 1.8mg / day
- Ages 1 – 3 years: 2.0mg / day
- Ages 4 – 8 years: 3.0mg / day
- Ages 9 – 13 years: 4.0mg / day
- Ages 14 – 18 years: 5.0mg / day
Vitamin B7 (biotin)
- Birth to 6 months: 5.0µg / day
- Ages 7 – 12 months: 6.0µg / day
- Ages 1 – 3 years: 8.0µg / day
- Ages 4 – 8 years: 12.0µg / day
- Ages 9 – 13 years: 20.0µg / day
- Ages 14 – 18 years: 25.0µg / day
READ ALSO: Discover the Right Vitamin B Complex Dosage
Should You Give Your Child a Vitamin B Complex Supplement?
Now that you know more about vitamin B complex for kids, the question is: should you give him/her a supplement? The answer is: it depends. Your child should be able to get enough vitamin B complex for kids every day as long as he/she eats a balanced diet. But if your little one is too picky, then giving him/her vitamin B complex tablets for kids is a sensible alternative.
Symptoms of vitamin B deficiency in children include:
- Delayed growth and development
- Skin rash
A good multivitamin supplement for kids, on the other hand, will contain adequate levels of all nutrients that your child requires. Similarly, a vitamin B complex supplement is equally good to ensure your little one is getting enough B vitamins daily. You’ll be able to rest easy knowing that your child is getting all the vitamin B complex for kids he/she needs to grow into a healthy adult!