Children who don’t get enough B vitamins face an increased risk of multiple health problems, including anemia and depression. The family of B complex vitamins includes eight vitamins: B1 or thiamine, B2 or riboflavin, B3 or niacin, B5 or pantothenic acid, B6 or pyridoxine, B7 or biotin, B9 or folic acid, and B12 or cobalamin. As water-soluble substances, these vitamins need to be replenished daily in your child’s system because they travel through the bloodstream and exit the body fairly quickly. In most cases, a healthy diet provides adequate intake of the B vitamins, but some children, such as those who consume a vegetarian or vegan diet, may also require a supplement.
Step 1
Feed your child a well-rounded, nutritious diet that includes five servings of fruits and vegetables each day. For most children, consuming an assortment of fresh fruits, vegetables and whole grains typically provides an adequate amount of all the B vitamins except for B12. Prime vitamin B-rich food options include green leafy vegetables, dried beans, peas, bananas and fortified whole-grain breakfast cereals. Look for vitamin B12 in animal sources such as dairy products, meat, poultry and shellfish.
Step 2
Talk with your child's pediatrician about giving a daily multivitamin that provides an assortment of essential vitamins, including B complex vitamins. Most multivitamins available for children come in a liquid or chewable form, which makes them more palatable, especially for younger children. Look for one that provides 100 percent of the daily value of B complex vitamins for your child and that doesn’t contain artificial colorings or preservatives, recommends Alan Pressman, board-certified dietitian and nutritionist and coauthor of “The Complete Idiot’s Guide to Vitamins and Minerals.” Always check with your doctor before giving a multivitamin to a child younger than 2.
Step 3
Watch your child closely for signs of vitamin B deficiency. Symptoms vary depending on the type of B vitamin that your child is deficient in, but symptoms may include excessive irritability, fatigue, depression, exhaustion, difficulty sleeping and loss of appetite. If you notice your child experiencing these symptoms, arrange an appointment with a doctor because these signs could also indicate other unrelated health conditions.
Tips and Warnings
- Minimize your child’s chances of developing a vitamin B deficiency by encouraging her to sample a variety of fruits and vegetables to help her develop a taste for vitamin B-rich foods. Limit excessive intake of sugary and processed foods, which typically don’t contain a heavy dose of B vitamins.
References
- “The Complete Idiot’s Guide to Vitamins and Minerals”; Dr. Alan Pressman, et al.; 2007
- “Essentials of Life Cycle Nutrition”; Judith Sharlin, RD, et al.; 2010
- “Nutrition Almanac”; John Kirschmann; 2006
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