Vitamin B for kids is a group of essential, water-soluble vitamins that aid several physiological functions in the body. There are a total of eight different vitamins that fall under the vitamin B complex category, namely – vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid), and vitamin B12 (cobalamin). Each of these vitamins performs specific functions that promote proper growth and development. Besides, they help in the management of overall health and well-being (1). Scroll down to get into the details of the different B vitamins and their functions.
4 Types Of Vitamin B For Kids And Their Benefits
“Vit”-amins are “vital”! If any vitamin is deficient in the body, it can cause severe diseases. At the same time, when any particular vitamin is taken in excess, it can also result in harmful side effects. Let us understand some of the important vitamins which are vital in growing children.
1. Vitamin B1 (Thiamine):
Vitamin B1 is responsible for energy production in your child’s body. For growing children the requirement of this vitamin ranges from 500-900 micrograms per day (2).
This vitamin is crucial for converting sugar and other carbohydrates into energy. It protects the nervous system from any kind of damage or degeneration. And most importantly, it is necessary for passing on messages from the brain (nervous system) to different organs of the body.
Vitamin B1 for kids can be obtained from the following sources (3):
Nuts Sunflower seeds Fish Beans Roasted Soy Green peas Wheat Bread
Remember, vitamin B1 is highly sensitive to temperature. Thus, when food is overcooked, processed or frozen, it may lose the vital B1 contents.
2. Vitamin B6 (Pyridoxine):
It is an essential vitamin and works in the overall smooth operation of the various internal body functions. For growing children, the requirement of this vitamin ranges from 0.5 -1.0 milligram per day (4).
This vitamin plays a vital role in the proper functioning of the cardiovascular and nervous system. It also aids in good digestion and immunity. It is necessary for proper functioning of brain and has a role in mood regulation
Vitamin B6 for kids can be obtained from the following sources (5):
Poultry Beef Fish Whole grains Nuts and beans Bananas Potatoes
It is better to get vitamin B6 from a balanced diet. In case of external supplementation, there is a possibility that exceeding the recommended level in the body may lead to nausea, abdominal pain and neurological problems.
3. Vitamin B7 (Biotin):
This water soluble vitamin from the B complex group is highly essential for metabolic processes of fat and carbohydrates. For growing children, the requirement of this vitamin ranges from 8-25 micrograms (6).
It is important for a healthy nervous system. It can prove to be useful in Type II Diabetes in controlling insulin levels. It is essential in maintaining healthy growth of hair and nails. Image: Shutterstock
Vitamin B7 can be obtained from the following sources (6).
Barley Corn Fortified cereals Egg yolks Avocado Broccoli Cauliflower Cheese Spinach Mushrooms
4. Vitamin B12 (Cobalamin):
Vitamin B12 is essential for various metabolic processes in the body. The recommended daily requirement for this vitamin is about 1.5- 2.0 micrograms (7).
It is important for DNA synthesis and has innumerable benefits for young children. This vitamin also helps in production of red blood cells and maintains an efficient nervous system.
Vitamin B12 for kids can be obtained from the following sources:
Dairy products Eggs Meat Poultry Shellfish
The deficiency of this vitamin can cause serious problems like anemia, fragile muscles, and neurological problems etc.(8). Thus a child should receive an adequate source of vitamin B12 from his diet.
Are Vitamin Supplements Recommended?
When your children are not getting the requisite vitamins from their foods, only then should they be given supplements to meet that deficiency of vitamins (9).
When your child is not getting the adequate vitamins from their food, then they should receive vitamin supplements in case of clinical evidence of deficiency.
Avoid self-medication of your child with vitamins. Do not change the dosage of supplements on your own. Sometimes, it is beneficial to take B complex injections to meet the body requirement of vitamins, because injections can directly pass the nutrients into the bloodstream. But this should be taken strictly under physician’s supervision Lastly, you should understand that nothing can replace a balanced diet and too much reliance on supplements is not good for health.
A 2021 study on 40 children suggested that high vitamin B12 usually does not cause any issues in children. However, in some cases, it may lead to leukemia in later life (11).
