Micronutrients for children: vitamins and minerals at a glance
A family at the table
Children grow and develop day by day. Vitamins, minerals and trace elements play an important role in ensuring that bones, muscles and many other bodily functions are supported as effectively as possible. Find out which micronutrients are particularly important and how requirements change during childhood.
Children are constantly growing and developing. This involves building bones, muscles and organs, for example. In addition to energy and protein, the body also needs vitamins, minerals and trace elements for this to happen. These micronutrients do not provide energy themselves, but they are involved in numerous metabolic and developmental processes.
The amounts of micronutrients a child needs will depend on, amongst other things, their age, sex and level of physical activity.
Professional societies and authorities publish recommendations for the daily intake of vitamins and minerals. These serve as a general guide, but they do not allow conclusions to be drawn about individual nutrient needs and do not constitute a recommendation for taking dietary supplements.
Why children have special micronutrient requirements
Childhood is shaped by growth and development. Bones, muscles and organs continue to develop while numerous metabolic processes take place simultaneously. Plus, a child’s stomach is smaller than an adult’s, which is why it is not just the quantity of food they eat that counts, but also the quality and variety.
- Growth and tissue development: the body is constantly producing new cells and structures
- Bone development: calcium1 and vitamin D2 are of particular significance in a balanced diet
- Blood production and oxygen transport: iron, folic acid and vitamin B12 contribute to the normal production of red blood cells. Iron also contributes to the normal transport of oxygen around the body
- Thyroid gland and growth: iodine contributes to children’s normal growth and to normal cognitive function
- Immune system: vitamin D, vitamin C and zinc contribute to the normal functioning of the immune system
Important vitamins and minerals for children
There is no single nutrient that determines whether all the body's needs are being met. The key factor is how the different elements of a varied diet work together. In practice, the following tend to be the most important nutrients for children:
| Vitamin D: | is needed for healthy growth and healthy bone development in children and contributes to the normal functioning of the immune system. |
| Calcium: |
is needed for healthy growth and healthy bone development in children. |
| Iron: | contributes to normal cognitive development in children and normal oxygen transport in the body. |
| Iodine: | contributes to the normal growth of children and to normal cognitive function. |
| Selenium: | contributes to the normal functioning of the immune system. |
| Folic acid: | folate plays a role in cell division and contributes to the normal functioning of the immune system. |
| Vitamin B6 and B12: | contribute to normal energy metabolism and the normal production of red blood cells. |
| Zinc: | contributes to the normal functioning of the immune system and normal cognitive function. |
| Vitamin C: | contributes to the normal functioning of the immune system and increases iron absorption. |
| Omega-3 fatty acids: | a daily intake of 250 mg of DHA contributes to the maintenance of normal brain function. The conditions of use for children’s products and specific statements must be verified separately. |
| Vitamin K: | vitamin K contributes to the maintenance of normal bones. |
| Vitamin E: | vitamin E helps to protect cells from oxidative stress. |
| Niacin | niacin helps to reduce tiredness and fatigue and contributes to normal energy metabolism. |
| Biotin: | biotin contributes to the normal functioning of the nervous system and contributes to the maintenance of normal skin. |
Which micronutrients can be critical in children?
Whether the supply of a particular nutrient is low depends on a child’s overall diet and individual circumstances. Particular attention should be paid to dietary patterns where entire food groups are excluded over the long term. Examples include a diet without fish, meat or dairy products, or a vegan diet. ((link to sub-article))
Vitamin D intake also warrants particular attention in Switzerland, as UV radiation is weak in the winter months.
A low intake does not automatically imply that there is a deficiency. If there are doubts, severe restrictions or a particular diet, an individual assessment by a paediatrician or a qualified nutritionist is advisable.
Overview of daily requirements
The Federal Food Safety and Veterinary Office (FSVO) publishes reference values for the intake of vitamins and minerals. These serve as a guide for the general public and vary according to age and in some cases also according to sex.
|
Nutrient |
Unit |
4–6 years |
7–10 years |
11-14 years |
|
Vitamin D |
μg/day |
15 |
15 |
15 |
|
Vitamin C |
mg/day |
30 |
45 |
70 |
|
Vitamin B12 |
μg/day |
1.5 |
2.5 |
3.5 |
|
Vitamin B6 |
mg/day |
0.7 mg/day |
1.0 mg/day |
1.4 mg/day |
|
Folic acid |
μg folate equivalent/day |
140 |
200 |
270 |
|
Calcium |
mg/day |
800 |
800 |
1150 |
|
Iron |
mg/day |
7 |
11 |
11 |
|
Iodine |
μg/day |
90 |
120 |
150 |
|
Selenium |
μg/day |
20 µg/day |
35 µg/day |
55 µg/day |
|
Zinc |
mg/day |
5.5 |
7.4 |
10.7 |
|
Vitamin K |
μg/day |
20 |
30 |
45 |
|
Vitamin E |
mg/day |
9 |
9 |
11 |
|
Biotin |
μg/day |
25 |
25 |
35 |
|
Niacin |
NE/MJ/day |
1.6 |
1.6 |
1.6 |
(Source: Swiss reference values for nutrient intake)
Supply challenges in day-to-day family life
Children generally do not eat the same things every day. Likes and dislikes change, some foods are temporarily rejected and individual meals may be less balanced. It is not possible to draw any reliable conclusions about the overall supply from this information. The nutritional pattern over a longer period of time is more meaningful:
- Very small selection of foods on a rotating basis
- Long-term exclusion of entire food groups
- Vegetarian or vegan diet without age-appropriate planning
- Very small portions of fish, meat, dairy products, vegetables or fruit
- Marked differences in the quality of nutrition between daycare, school and home
Summary
Children have special vitamin and mineral requirements due to their growth and development, and these requirements change with age. A balanced, varied diet forms the basis for this. Depending on the diet or individual situation, targeted supplementation may make sense, but cannot replace a balanced diet.
FAQ
Sources: FSVO: Swiss reference values for nutrient intake, SGE: Classification of reference values,
1 Calcium is needed for healthy growth and healthy bone development in children.
2 Vitamin D is needed for healthy growth and healthy bone development in children.
