Children can feel overwhelmed or stressed as much as adults. School, homework, friends, sports activities all have the potential to activate your child's stress response. Stressed children tend to have lower levels of B-complex vitamins, according to Family Stress Relief Guide. The B-complex vitamins are eight water-soluble vitamins: B-1, B-2, B-3, B-5, B-6, B-7, B-9 and B-12. Deficiency of these nutrients leads to irritability, anxiety, increased fatigue, frustration and a reduced ability to cope with stressful situations.
Stress response
In a fight or flight situation, cortisol, a stress hormone, is activated. Cortisol requires vitamins for its synthesis. In most stressful situations, the body releases fats and carbohydrates into the blood, and the vitamin B-complex helps convert them into energy. This energy is essential for maintaining the heart, muscles and nervous system and helping them function well.
Thiamin
Thiamin, also known as vitamin B-1, helps maintain the nervous system, muscles and heart and improves mental activities. The recommended daily allowance for children, according to the Pauling Institute, is 0.5 to 0.9 mg. The best sources are lentils, peas, long-grain brown rice, whole wheat bread, wheat germ and nuts. This vitamin is more potent when combined with other B vitamins rather than used separately.
Riboflavin
Riboflavin or vitamin B-2 is responsible for the metabolism of proteins, fats and carbohydrates. You can find good sources of B-2 in fortified cereal, milk, eggs, almonds, salmon, chicken, beef, broccoli and whole wheat bread. The recommended daily allowance for children is 0.5 to 0.9 mg.
Niacin
Niacin, also known as vitamin B-3, is important for blood circulation and the nervous system. This vitamin is also essential for proper metabolism of proteins and carbohydrates, as well as the synthesis of hormones. Meat and fish are a better source of niacin than plant products. The recommended daily allowance for children is 6 to 8 mg.
Pantothenic Acid
Pantothenic acid or vitamin B-5 is essential to all forms of life. It is required for reactions that generate energy from carbohydrates, proteins and fats. Vitamin B-5 plays an important role in production of hormones and in the immune system. The best dietary sources are liver, yeast, egg yolk and broccoli. Fish, shellfish, chicken, milk, yogurt, legumes, mushrooms, avocados and sweet potatoes are also good sources. The recommended daily allowance for children is 2 to 4 mg.
Pyridoxine
Pyridoxin or B-6 aids in the absorption of fats, carbohydrates and proteins. This vitamin also facilitates the formation of red blood cells, helps maintain good vision and is involved in the immune system. Good sources of vitamin B-6 are fortified cereal, bananas, salmon, turkey, chicken, potatoes and spinach. The recommended daily allowance is 0.5 to 1.0 mg.
Biotin
Biotin or Vitamin B-5 is necessary for the metabolism of fats and carbohydrates, stabilizes blood sugar and is effective in treating brittle nails and hair loss. Dietary sources include egg yolk, liver, almonds, milk and nuts. The recommended daily allowance for children is 8 to 20 mg.
Folic Acid
Folic acid or vitamin B-9 is vital to the production of red blood cells. Green leafy vegetables such as spinach and asparagus are rich sources of acid folic. Citrus fruit juices, legumes, fortified cereals, lentils, garbanzo beans, lima beans, pasta and rice are also excellent sources. The recommended daily allowance for children is 150 to 300 mcg.
Cobalamine
Cobalamin or vitamin B-12 requires normal function of the stomach, pancreas and small intestine to be absorbed. The most common cause of B-12 deficiency are anemia or malabsorption. This vitamin is essential for the production of red blood cells and the functioning of the nervous system, and is involved in the metabolism of folic acid. Excellent dietary sources are meat, poultry and fish. The recommended daily allowance for children is 0.9 to 1.2 mcg.
Precautions
A diversified diet provides enough vitamins for most people. However, taking B-vitamin complex to supplement your child's diet can help reduce stress-related problems. Certain vitamins can interact with medications your child may take. Make sure the multivitamin is designed for your child's age group. Keep multivitamins out of your child's reach. And always consult with your pharmacist or health practitioner before taking any supplements.
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