Helpful Advice On Kid Vitamins And Minerals


Vitamins and Minerals play a crucial role in your child's development and growth. They also support the organs and cell growth.

Vitamins are found naturally in food, and this is by far the best source. You can aim for your kids to get enough vitamins from their food by providing a healthy, varied and balanced diet.


Some children do not need to take a vitamin/mineral supplement if they are eating a balanced diet. However, there are some instances where vitamins are needed, especially if your child is a picky eater or their diet is lacking in iron rich foods.

Older children who don't drink vitamin D fortified milk may need to take calcium to promote strong bones and a vitamin D supplement if they are not being exposed to regular sunlight.

If your child is a vegetarian a multi vitamin supplement can be very beneficial.

If you feel that your child needs to take a supplement, have a chat with your doctor or health practitioner first. The safest supplements are multivitamins made for kids. Giving them individual vitamins and minerals can be very dangerous and lead to overdoses!

As featured in the 'Healthy Kid Drinks' section of this site, 'Bright Sparks' dramatically improve your child's concentration, mood, ability to learn, and can help with certain behavioural problems and learning difficulties.

As well as containing Omega 3, they also help to contribute to kids Recommended Daily Amount of essential vitamins A, C, D & E.


VITAMIN A (Retinol) is essential for healthy skin, teeth, eyes and bones. Can be found in milk, eggs and dairy. Cartenoids which the body converts into vitamin A are found in vegetables and fruits, including carrots and dark green veg like spinach.

VITAMINS B1 (Thiamin) B2 (Riboflavin) B3 (Niacin), and B6. These are responsible for turning food into energy, maintaining nerves, muscles, skin, and the digestive system. They also aid the formation of red blood cells. It is quite common for people to have Vitamin B deficiencies. Can be found in fish, nuts, eggs, fortified cereals, meats, pulses and whole grains.

VITAMIN B12. Vital for the central nervous system and the formation of red blood cells. Can be found in seafood, dairy products, eggs and poultry.

FOLIC ACID (FOLATE). Responsible for the formation of red blood cells and DNA which contain the building plans for all cells in the body. Can be found in green leafy vegetables, citrus fruits, wholegrain, poultry, pork, fortified breads and cereals.

VITAMIN C (ascorbic acid). Responsible for the absorption of iron, maintaining healthy tissues and helping to heal wounds. Can be found in strawberries, tomato, broccoli, cabbage and citrus fruits. A supplement is recommended when your child has a cold or is run-down.

VITAMIN D. Responsible for the absorption of calcium and the growth and maintenance of bones. Can be found in fortified dairy products, egg yolks and fish.

VITAMIN E. Responsible for formation of red blood cells and maintenance of body tissues. Can be found in leafy green vegetables, sardines, wheat germ, whole grains, nuts and egg yolks.

VITAMIN K. Responsible for blood clotting. Can be found in liver, pork, seafood, dairy products and leafy green vegetables.

CALCIUM. Maintains strong bones and teeth, transmission of nerve signals, muscle contraction and controls the secretion of hormones. Can be found in green leafy vegetables like broccoli and kale, canned salmon and sardines (with their bones)and dairy products.

IRON. Responsible for formation of haemoglobin which carries oxygen to tissues throughout the body. Can be found in tuna, salmon, eggs, red meat, dark poultry, dried fruits, pulses, whole grains and leafy green vegetables.

POTASSIUM. Maintains muscle and nervous system function, keeping in check the balance of water in the blood and body tissues. Can be found in leafy green vegetables, citrus fruits, bananas, dried fruits, pulses, broccoli and potatoes with their skins.

ZINC. Maintains immune system function, wound healing and cell growth. Can be found in lamb, pork, beef, pulses and peanuts.

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