Nutrients for Children at Every Stage - Tamang Alaga
Kids require various vitamins and minerals for their growth and development - learn more about them here.

Nutrients for Children at Every Stage

In order for kids to grow healthy and strong, they will need all the nutrients they can get. Discover the essential vitamins and minerals that kids need as they grow and the ideal amounts needed for their age group.

These Vitamins and Minerals Will Greatly Benefit Kids

No matter what stage of life your kid is in, these nutrients play a major role in their well-being and development, so make sure they get enough of these:

  • Calcium: Your kids’ bones and teeth are starting to form, and calcium helps ensure that they’re strong. Calcium may also aid with muscle contraction, release of hormones, and transmission of signals throughout the nerves. Requirements are different for each age group, so take note of these recommendations:
AgesRecommended Daily Amounts
(RDAs, both for male and female kids)
Birth to 5 months old200 mg 
6 to 11 months old400 mg
1 to 2 years old500 mg
3 to 5 years old550 mg
6 to 9 years old700 mg
10 to 18 years old1,000 mg
  • Iron: This is critical in the formation of red blood cells and in the development of your kid’s brain. It also aids a kid’s learning abilities and assists red blood cells in delivering the body’s oxygen stores. Kids need these amounts of iron at each stage of their development:
AgesRDAs
MalesFemales
Birth to 5 months old0.4 mg
6 to 11 months10 mg9 mg
1 to 2 years old8 mg
3 to 5 years old9 mg
6 to 9 years old10 mg9 mg
10 to 12 years old12 mg20 mg
13 to 15 years old19 mg28 mg (can be achieved by consuming iron-rich food or taking iron supplements)
16 to 18 years old14 mg28 mg (can be achieved by consuming iron-rich food or taking iron supplements)
  • Zinc: Its main role is with cell growth and repair, although it may also aid in synthesizing proteins and DNA. The daily nutritional zinc requirements are as follows:
AgesRDAs
MalesFemales
Birth to 5 months old2 mg
6 to 11 months2.8 mg2.5 mg
1 to 2 years old2.8 mg2.6 mg
3 to 5 years old3.3 mg3.2 mg
6 to 9 years old3.4 mg
10 to 12 years old4.4 mg4.1 mg
13 to 15 years old6.1 mg4.9 mg
16 to 18 years old6.0 mg 4.8 mg
  • Vitamin A: This vitamin helps ensure good skin, vision, and immune system health, and facilitate repair of tissues and bones. Take note of the ideal amounts of vitamin A kids need per day:
AgesRDAs
MalesFemales
Birth to 5 months old400 mcg of retinol activity equivalents (RAE)
6 to 11 months old190 mcg
1 to 2 years old193 mcg180 mg
3 to 5 years old226 mcg214 mcg
6 to 9 years old278 mcg264 mcg
10 to 12 years old364 mcg375 mg
13 to 15 years old483 mcg392 mcg
16 to 18 years old563 mcg427 mcg
  • Vitamin C: This is critical in strengthening your kid’s immune system against infections, producing strong bones and muscles, and facilitating wound healing. Ensure kids gets these amounts of vitamin C daily:
AgesRDAs
MalesFemales
Birth to 6 months old40 mg
7 to 12 months old50 mg
1 to 2 years old12 mg11 mg
3 to 5 years old17 mg
6 to 9 years old23 mg22 mg
10 to 12 years old33 mg36 mg
13 to 15 years old48 mg45 mg
16 to 18 years old58 mg51 mg
  • Vitamin D: It can also help improve your kid’s immune system, promote healthy bones and teeth, and absorb calcium better from the food they eat., Ideal daily vitamin D requirements for kids are:
AgesRecommended Daily Amounts (RDAs, both for male and female babies)
Birth to 5 months old5 mcg 
6 to 11 months old5 mcg
1 to 2 years old5 mcg
3 to 5 years old5 mcg
6 to 9 years old5 mcg
10 to 18 years old5 mcg

Other notable vitamins that can benefit your kids’ health include vitamins B1, B2, B3, B6, B9, B12, E, and K.

How Can Your Kid Get Any of These Vitamins and Nutrients?

The best source of vitamins and minerals essential for your children’s growth is definitely a diet loaded with fruits, vegetables, and whole grains. However, given that some kids can be picky and may not obtain the necessary vitamins and minerals, you can ask your kid’s pediatrician about the need and value of supplements in your child’s health.

After giving any supplements, follow product instructions and ensure it is stored properly away in an area where children are unable to access it. In case children experience symptoms of any illness, contact their pediatrician right away so their condition is immediately and properly addressed.

References:

https://www.webmd.com/parenting/baby/nutrition

https://www.cdc.gov/nutrition/infantandtoddlernutrition/vitamins-minerals/iron.html

https://www.stanfordchildrens.org/en/topic/default?id=zinc-19-Zinc

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h2

https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

https://hsc.unm.edu/medicine/departments/pediatrics/divisions/continuum-of-care/pdf/importance-of-calcium-to-children.pdf

https://www.parents.com/recipes/scoop-on-food/why-vitamin-d-is-so-important-for-your-kids/

http://www.fnri.dost.gov.ph/images/sources/PDRI-Tables.pdf 

https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=vitamina

https://www.eatright.org/food/vitamins-and-supplements/dietary-supplements/does-my-child-need-a-supplement