Signs Your Child May Have A Vitamin Deficiency

Children need a well-balanced diet to grow and develop properly, but sometimes they may not get enough essential vitamins and be at risk of a deficiency. This could be due to fussy eating, plant based diets, an increased need due to winter or illness or many other reasons. If you have wondered if your child may have a deficiency then here are some common signs that you can look out for and how you can help.

Common vitamin deficiencies in children

Fatigue and Weakness

• Possible deficiency: Iron, Vitamin B12, or Vitamin D

• Children who are constantly tired, even after a good night’s sleep, may be lacking these nutrients, which are essential for energy production and red blood cell formation.

• Try including iron and B12 rich foods such as red meat, fish, eggs or fortified cereals. I would recommend a vitamin D supplement in winter as children cannot produce enough in the UK.

  
  

Frequent Illnesses

• Possible deficiency: Vitamin C, Vitamin D, or Zinc

• If your child is catching colds or infections often, their immune system may need support from these vitamins and minerals.

• You can find zinc in nuts and seeds, seafood, legumes and whole grains and vitamin C in orange, red and yellow fruits and vegetables and vitamin D in oily fish, mushrooms and a supplement.

  
  

Poor Appetite

• Possible deficiency: Zinc or iron

• Zinc is a crucial nutrient for digestion and for taste and smell, low levels can be a common cause of picky eating. Try boosting through zinc rich foods like nuts and seeds, seafood, eggs and meat or try a supplement for kids.

• Low iron can decrease appetite especially in children. Iron rich foods include red meat, chicken, fish, eggs, nuts and seeds and legumes.

  
  

Frequent Mouth Sores or Cracks in the Corners of the Mouth

• Possible deficiency: B Vitamins (B2, B3, B6, B12) or Iron

• Painful sores inside the mouth or cracked lips may indicate a deficiency in these essential vitamins. Try adding B vitamin rich foods such as wholegrains, eggs, legumes, citrus fruits, meat and fish. Iron rich foods include red meat, chicken, fish, eggs, nuts and seeds and legumes.

  
  

Bone or Muscle Pain

• Possible deficiency: Vitamin D, magnesium or Calcium

• Children who complain of muscle pain, leg cramps, or joint discomfort might need more Vitamin D, magnesium and Calcium for bone health. Calcium can be found in dairy products and also nuts and seeds, leafy greens, tofu and oily fish. Magnesium through dark leafy greens, nuts and seeds and dark chocolate. Vitamin D through a supplement in the winter and sunlight in the summer.

  
  

Vision Problems, Especially at Night

• Possible deficiency: Vitamin A

• Difficulty seeing in low-light conditions or night blindness can indicate a Vitamin A deficiency. Good sources of vitamin A include vegetables such as carrots and squash, fruits like apricots and watermelon, as well as animal products like beef and chicken.

  
  

Gut issues including constipation and diarrhoea

• Possible deficiencies: Low fibre.

• Many children don’t get enough fibre in their diets and low levels can lead to both constipation and diarrhoea. Try adding in whole grains like oats, quinoa, brown rice, also fruits and vegetables with the peel. Flax seed and chia seeds are also excellent sources of fibre.

  
  

How to Prevent Vitamin Deficiencies

• Offer a variety of fruits, vegetables, whole grains, and protein sources. Especially the ones listed above.

• Ensure your child gets enough Vitamin D via a supplement in the winter and sunlight in the summer.

• Consider a children’s multivitamin if you are not sure your child is getting enough nutrients.

• If you suspect a deficiency, would like help with your families diet, or would like to know about testing pop me an email on info@sarahmorrisnutrition.com.