Growth, a specific context
As your little ones grow, their nutritional needs also evolve. From early childhood to adolescence, each stage is filled with discoveries and transformations.
To support their harmonious development, strengthen their defense system, and allow them to grow with energy, it’s essential to understand the specific needs of each phase.
The different growth stages can be divided into 3 key periods starting from age 3:
- From 3 to 5 years: A stage where linguistic learning intensifies, the need to let off steam, socialize, and assert oneself is felt and sometimes manifests through food refusals.
- From 6 to 12 years: A phase of questioning, reasoning, and play, where your child can develop their athletic and/or artistic side.
- From 13 to 18 years: A period of development of sexual characteristics, marked by the first steps towards adulthood and self-fulfillment.
Vitamins to prioritize according to your child’s needs
Multivitamin complexes
In addition to the intake of a less diverse diet, a multivitamin complex can be useful for your child if it includes at least these elements:
- B group vitamins
- Vitamin C to strengthen the immune system and promote iron absorption
- Vitamin A acts on vision, skin, and the immune system
- Vitamin D is essential for bone, immune development, and the body’s proper response to sugar, as explained in this study
- If your child does not eat dairy products or enriched foods (cereals, vegetable juices,…) then add calcium, crucial for bone health
- Zinc supports growth, the immune system, and healing
- Magnesium contributes to overall balance
- Iodine supports thyroid function and intellectual development. Simply eating sea-sourced foods twice a week provides sufficient intake. For more information, I recommend reading this study
Specific cases and increased needs
If your child is experiencing a growth spurt, intensive sports, or recovery, their needs are greater than usual. To adapt quickly, their body needs the following active ingredients:
- Omega-3 (DHA and EPA) to promote adaptation and flexibility of tissues, including the brain, as indicated by this study
- Vitamin D, essential for bone and muscular strength development as shown by this study
- B vitamins that contribute to energy production and the functioning of the nervous system
- Vitamin C which strengthens the immune system and promotes iron absorption
- Calcium, magnesium, and zinc essential in this growth phase
- Iodine for hormonal-thyroid balance proven by this study
Your child experiences transit disorders
If your child experiences bloating, frequent constipation, or colic, certain specific dietary supplements can help regulate intestinal transit and relieve the symptoms.
Supplements often contain plant extracts that are a source of fiber and magnesium to stimulate digestive motility.
I recommend adding probiotics, focusing on the following strains:
- Lactobacillus reuteri for accelerated transit
- Saccharomyces bouliardii in case of diarrhea or after taking antibiotics
- A combination of 4 strains useful against constipation: Bifidobacterium lactis, Bifidobacterium longum, Lactobacillus plantarum, Lactobacillus rhamnosus. The combination of probiotics is studied in this article
Your child is prone to repeated infections
The succession of infections such as ear infections, sore throats, or rhinitis, tires the immune system.
Certain dietary supplements containing ingredients such as vitamins C, D, E, zinc, selenium, beta-carotenes, or probiotics can provide support.
Stress and Learning
To cope with periods of stress or intense learning, these nutrients promote calmness and boost neural interactions:
- Omega-3 (DHA and EPA) help exchanges between neurons. The impact of these molecules on concentration and memory is studied in this article
- B vitamins improve the circulation of nerve messages
- Magnesium strengthens resistance to stress as shown in this study
- Iodine contributes to the development of intellectual abilities
Little Vegetarian
If your child’s eating habits exclude many iron-rich foods (meats, legumes, fish, some vegetables) or in case of confirmed deficiencies, consider iron supplementation.
It carries oxygen in the body, a vital and crucial role for proper growth, thinking clearly, and being happy. Vitamin C and copper promote its absorption. It is helpful for children with deficiencies or in cases of a vegetarian diet as indicated in this study.
Vitamin B12, essential for the nervous system (mobility, sensitivity), also comes from animal sources. If your child does not eat eggs or meat, then consider supplementing.
A reminder: dietary supplements do not replace a good diet, they provide support. Legislation frames the use of dietary supplements from 3 years of age.
In What Forms
My first advice is to prioritize dietary supplement forms suitable for each age, to facilitate their consumption.
As a parent, you know that taste is very important for your child, but it’s not the only criterion to consider.
Drinkable Supplements
Mixed with water or other drinks, liquid solutions and powders allow the creation of tasty and colorful beverages appreciated by children.
Drops allow for more specific adjustments.
Syrups are often favored by children due to their sweet taste. However, check the ingredients to ensure they are free of artificial colors or flavors.
Chewable Forms
Chewable tablets often offer pleasant flavors and are practical when you’re on the go or on vacation.
Gummies or chewable bears are appealing because they resemble candy. However, I would like to point out: the micronutrient contents are often low while sugar contents are high.
I advise limiting access to them, especially since gummies lack clarity for children: food supplement or candy?
Remember that an excess of vitamins is as harmful as a deficiency.
Criteria to Consider
1. Quality and Origin of Ingredients
Choose vitamins containing high-quality and naturally sourced ingredients. Derived from plants, you’ll find beta-carotenes as a source of vitamin A, acerola for vitamin C, lanolin or lichen for vitamin D3, algae for iodine, and vegetable oils for vitamin E.
Look for reputable brands that use quality ingredients and perform purity and safety tests.
2. Suitable Composition
Ensure that the dietary supplement you choose contains the specific nutrients your child needs, based on their age and individual needs.
But also based on their health status, diet, and any nutritional deficiencies.
Avoid overdosing on nutrients, as this can be harmful.
From age 12, your child could take an adult multivitamin, provided there are no other ingredients besides vitamins, minerals, or plant extracts rich in nutrients.
Minerals, vitamin A (beta-carotene), and vitamin E can be at 100% of the recommended daily allowance (RDA) but no more.
3. Labels and Certifications
Look for products certified by independent organizations. The certifications I recommend:
- Organic labels such as AB, ecological, or ethical
- Quality certifications ISO and GMP for “good manufacturing practices”. These labels can guarantee the product’s quality and durability
4. Absence of Allergens and Undesirable Additives
Check the labels to ensure the dietary supplement does not contain common allergens: gluten, dairy products, or nuts, if your child is sensitive to them.
I also recommend avoiding artificial additives, colorings, or preservatives:
- Tartrazine (E102), Sunset Yellow (E110), or Allura Red (E129). They can cause allergic reactions and behavioral disorders in some children with frequent consumption and/or high doses
- These additives can be associated with toxic and carcinogenic effects on long-term health. Avoid synthetic preservatives such as BHA (butylated hydroxyanisole) (E320) and BHT (butylated hydroxytoluene) (E321). You can find more information on this topic with these studies for E320 and E321
- Artificial sweeteners such as aspartame (E951), acesulfame potassium (E950) or sucralose (E955)
Dosages and formulas
Certain forms of nutrients are better tolerated and easily absorbable. You will find supplements grouping these nutrients to ease your daily parenting routine.
Among the B vitamins group, pay special attention to vitamin B12 which is active in the form methylcobalamin.
Minerals, such as magnesium, iron, zinc, and calcium are better absorbed and tolerated in the forms of bisglycinate, citrate, and gluconate.
Those over 12 years can benefit from the same dosages as adults (without exceeding 100% of the RDAs).
For younger ones, here are the reference dosages from the age of 3 according to the French regulations.
| Micronutrients | 3 to 5 years | 7 to 12 years |
| Vitamin A | 450 μg | 500 μg |
| Vitamin D | 20 μg (800 IU) | 20 μg (800 IU) |
| Vitamin E | 7.5 mg | 9 – 11 mg |
| Vitamin B1 | 0.6 mg | 0.8 – 1 mg |
| Vitamin B2 | 1 mg | 1.3 – 1.4 mg |
| Vitamin B5 | 3 mg | 3.5 – 4 mg |
| Vitamin B6 | 0.8 mg | 1 – 1.3 mg |
| Vitamin B9 | 200 μg | 250 μg |
| Vitamin B12 | 1.1 μg | 1.4 – 1.9 μg |
| Vitamin C | 75 mg | 90 -100 mg |
| Calcium | 700 mg | 900 – 1200 mg |
| Iron | 7 mg | 8 – 10 mg |
| Magnesium | 130 mg | 200- 280 mg |
| Zinc | 11 mg | 11 – 13 mg |
| Iodine | 90 μg | 120 – 150 μg |
| Copper | 1 mg | 1.2 – 1.5 mg |
| Selenium | 30 μg | 40 – 45 μg |
| Omega-3DHA + EPA | 250 mg | 250 to 500 mg |
Precautions for use
Specific needs
Before giving your child any vitamin, assess the specific needs based on their age to detect any potential nutritional deficiencies.
Consult a health professional to guide you in choosing the appropriate supplements and vitamins.
And conduct regular follow-ups with them to evaluate the child’s progress and adjust if necessary, dietary and supplement recommendations.
Recommended dosages
Respect the recommended dosages in addition to a balanced diet. Dietary supplements should not be considered a miracle solution and should not be used excessively.
A balanced approach combining a healthy diet, regular physical activity, and appropriate medical care is key to supporting the health and well-being of your children.
Duration of the treatment
Some supplements can be taken for a limited period to address specific deficiencies, while others can be taken continuously to maintain an adequate nutrient intake.
Learn about contraindications and precautions to avoid adverse effects in case of interaction with medications.
Storage
In a cupboard or fridge, these products should be kept away from light and heat (above 25°C) to continue enjoying all their qualities. This applies to all forms of supplements and vitamins.
Micronutrients degrade at high temperatures, do not leave supplements in the car.
To summarize
To ensure you choose the best vitamins for your child, pay attention to:
- Define their needs: increased needs, digestive issues, recurring infections, stress, or learning support.
- Check the dosage of active ingredients suitable for their age: French references.
- Choose the form of supplement that your child will accept.
- The absence of allergens and undesirable additives: artificial additives, colorants, or preservatives.
