Small and healthy — how to do it

Why is vitamin supply particularly important for children?

Children are in the growth phase and can easily develop vitamin deficiencies. They fundamentally need the same vitamins as adults, but in smaller amounts. 

Vitamin requirements depend on age, sex, body size and activity. Even with a varied diet, it can be difficult to obtain all vitamins in sufficient amounts from food. Many foods are grown on nutrient-poor soils. Some contain inhibitors such as phytic acid, which prevent the utilisation of important nutrients. 

Reduced vitamin intake can be caused by food intolerances and allergies, certain illnesses and the use of medications.

Which vitamins are crucial for a child's development?

Childhood and adolescence are special stages of life when adequate supply of essential nutrients is particularly important. During this time healthy bones, teeth, muscles and the immune system are built, the brain and nervous system develop, the senses are trained and numerous hormones are produced. 

Vitamin A is primarily responsible for the child's physical development: it plays a central role in protein, fat and carbohydrate metabolism, supports cell growth and bone formation, contributes to strengthening the immune system, reduces inflammation risks and improves learning and memory performance.

Seventeen clinical studies involving several thousand participants showed a direct relationship between children's vitamin B12 status and cognitive abilities such as perception, attention, IQ, memory and school performance.

It is no coincidence that some scientists consider vitamin C the most important vitamin for our body. It has strong antioxidant effects, is important for normal immune and nervous system function and for healthy collagen formation, positively affects memory, reduces hyperactivity in children and shortens the duration of upper respiratory infections.

Vitamin D is directly involved in the expression of more than 1,000 genes in most human tissues and cell types. It influences the composition of the gut microbiome and has anti-inflammatory and antioxidant properties. Vitamin D deficiency increases the risk of allergies, asthma, cardiovascular disease, high blood pressure, sleep disorders, type 2 diabetes, osteoporosis and atherosclerosis, as well as anxiety and depression.

Folic acid is involved in the body's production of amino acids, neurotransmitters and certain vitamins and plays a crucial role for rapidly growing tissues, the nervous system and the brain.

Biotin ensures good utilisation of fats, carbohydrates and proteins. It supports nervous system and mental functions and plays an important role in the energy metabolism of the growing body.

How does vitamin deficiency affect cognitive abilities?

Vitamin deficiency can have significant effects on children's cognitive abilities. Vitamins such as B12, D, A and E play a crucial role in brain development and the maintenance of mental health. A lack of these nutrients can lead to various problems, including attention deficits, learning difficulties and impaired memory.

In particular, vitamin B12 is essential for the formation of nerve cells and their communication. A deficiency in this vitamin can lead to developmental disorders and cognitive impairments. Vitamin D, important for brain health and the immune system, can cause mood swings and increased susceptibility to neurological issues when deficient.

Long-term deficiencies can therefore impair children's learning ability and mental development.

Which vitamin supplements are best suited for children?

There are many different vitamin combinations and dosage forms for children: syrups, soluble powders, tablets and capsules, as well as a range of vitamin‑fortified foods specifically for children, such as yoghurts, lollipops and sweets. All of these aim to complement the diet with vitamins in a targeted way.

Tips for vitamin supplementation for children: how to support healthy development

• Assess your child's health. If your child often seems tired or unwell, has brittle nails or heavy hair loss, appears unusually pale, frequently has headaches or has trouble concentrating, a vitamin deficiency is possible. Consult a doctor to find out which dietary supplements are appropriate.
• Vegetables and fruit, legumes, bread and wholegrain products, milk and dairy products, fatty fish, eggs, nuts and seeds provide important nutrients and should be part of your child's daily diet. Fast food, ready meals, sweets and sugary drinks contain too many carbohydrates and are not a good choice.
• Offer fruit and vegetables as a side dish at every meal. Foods that are refused should be offered repeatedly. Children need time to get used to new foods. Set a good example and eat healthily yourself.
• Cut vegetables into fun shapes: for example, you can make a face on a cheese sandwich with tomato and cucumber slices. This helps your child eat foods they may not like as much.
• Sneak vitamins into meals. Add puréed vegetables to pasta sauce or hide a grated apple in muesli. Freshly pressed juices and homemade smoothies are colourful and vitamin‑rich.
• Prepare meals together with your child: they will be proud of the food they helped make and more likely to eat it. You can explain in a playful way what each vitamin is needed for.
• Please note that the vitamin content of fruit and vegetables decreases with storage time and that vitamins are partly destroyed when fruit and vegetables are heated or processed. Fruit and vegetables should therefore be served as fresh as possible.
• A balanced diet also includes adequate fluid intake. Water plays a central role as a solvent for the transport and excretion of substances. It is important that your child drinks enough water, herbal or fruit tea between meals.
• During seasons with increased infections, as well as during growth spurts or peaks in athletic activity, supplementation can be a good way to cover a temporarily increased need.
• Children with colds who take vitamin supplements are in better spirits and recover faster than children who have to manage without supplementation.
• If your child has difficulty swallowing capsules, you can open them and dissolve the contents in a drink or food. Follow the instructions on the package leaflet.
• You can give children liposomal vitamin preparations instead of tablets or powders that may have an unpleasant aftertaste. These are more effective and biologically available. However, regular use of supplements can quickly create the impression that pills and syrups replace a healthy diet.
• Daily play and outdoor activity also help the body produce vitamin D from sunlight.
• Daily vitamin intake should not exceed the normal dose. Excess vitamins are excreted by the kidneys. In children this can lead to renal overload.
• When using vitamin supplements for children, ensure that you are not also offering vitamin‑enriched foods or vitamin juices at the same time. Otherwise there is a risk of overdosing individual ingredients.
• It is advisable to discuss the pros and cons of long‑term vitamin supplementation for your child with the treating paediatrician before starting.

A good supply of vitamins is very important for growth and development. These invisible helpers keep your child's body running!