B vitamins are important for healthy development in children and the general maintenance of a healthy body in adults.
By the time kids enter preschool, they start learning their ABCs as a foundation for their success throughout their academic years and beyond. Just as building that foundation is crucial for their education, ensuring they get the necessary dosage of vitamins for normal physiological functioning through nutritional choices is vital.
While young children (and even teens) may not know the difference between the vitamins and minerals found in their food—and most likely only care if what they’re eating tastes yummy—as parents, understanding the role of B complex vitamins on overall health sets them up for success at school and supports healthy development. Vitamin C and the B complex vitamins are water-soluble, and aside from B12, they are not stored when consumed in excess, meaning they must be replenished regularly through meals.
THE EIGHT B VITAMINS
-
Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folic acid (B9)
- Cobalamin (B12)
Though each of these vitamins has unique functions, they generally help your body produce energy through the breakdown of carbohydrates, proteins, and fats; support the healthy functioning of the central nervous system; and help make important molecules such as adrenal and sex hormones.1 Biotin is famously known for supporting skin and hair; however, pyridoxine, folic acid, and niacin are also involved in maintaining healthy skin. Cobalamin, folic acid, and pyridoxine are all involved in the production of red blood cells, which are important for carrying oxygen to our cells. Folic acid also helps prevent major birth defects of the brain and spine in babies, known as neural tube defects, with the most benefit being in the first four weeks of pregnancy.2 For individuals of reproductive age, especially when trying to conceive, taking a multivitamin containing 0.4 mg of folic acid is helpful to reduce this risk in case of pregnancy.
B VITAMIN DEFICIENCY
While these eight vitamins are important for everyone to consume regularly, the daily requirements of B vitamins vary according to the demands of each life stage. Deficiencies can lead to delayed growth and intellectual development in infancy and poor school performance in children and teens.
A deficiency in B vitamins during infancy can present as:
- Irritability
- Vomiting
- Seizures
- Altered sleep patterns
- Motor disabilities
- Dermatitis
- Anemia
- Blood disorders
Deficiencies during childhood and teenage years can contribute to:
- Cognitive disorders
- Fatigue
- Depression
- Behavioural disorders
- Digestive problems
- Seizures
- Anemia
- Gait abnormalities
As children grow and make more of their own choices around food, developing good nutritional habits that include a nutrient-rich diet not only helps improve their performance in school but also helps with preventing non-communicable diseases later in life, such as obesity and all related disorders (metabolic, pulmonary, anemia, and dental caries).
B-RICH FOODS
The good news is that B vitamins are found in a variety of food sources and are unlikely to be low in North American children ages 3–11 who are eating a balanced diet. Some B-rich foods include:
- Fish
- Eggs
- Leafy greens
- Beef
- Chicken
- Turkey
- Milk
- Whole grains
- Legumes
- Nutritional yeast
Vitamin B12 deficiency, however, can occur in anyone who has a diet low in animal, dairy, or egg products. B vitamins are at greater risk of deficiency in those with malabsorption or impaired absorption disorders including low stomach acidity, with gastrointestinal diseases such as celiac disease or inflammatory bowel disease, or who are taking certain medications such as proton pump inhibitors. Additionally, infants of B12-deficient breastfeeding mothers, or infants receiving low amounts of animal-source foods, may be vulnerable to vitamin B12 deficiency between six and 12 months of age.6 If you suspect your child may have low B12 levels, this can be investigated through routine blood work—looking at B12 levels directly and a complete blood count to assess for signs of anemia.
B vitamin complexes can be purchased in fun chewables, powder, or liquid forms for kids, if needed, to supplement what is lacking in their diets.
FUN KID-FRIENDLY MEAL & SNACK IDEAS
Try out some of these options, based on your child’s preference. Meal prepping with your child not only saves time but also helps them get excited about preparing healthy foods that allow them to be creative. Have fun experimenting with nutrient-dense toppings like berries, nuts, seeds, and nutritional yeast.
- Overnight oats topped with their choice of nuts, seeds, and fresh fruit
- Banana & berry smoothie (can choose a fun yoghurt and blend in spinach to bump up the greens!)
- Mix in chopped/ripped kale or spinach with rice and lentils as the base for a stir fry with vegetables and a protein source of your choice—sprinkle with nutritional yeast for a cheesy punch
- Broccoli and cheddar cheese egg bites
- Yoghurt or cottage cheese with berries, nuts, and/or seeds
- Tuna or chicken salad in a whole-wheat tortilla
