In this article, we will cover 6 key vitamins and 4 essential minerals for children’s development, along with simple ways to include them in your child’s daily diet. 👉 Especially for you: Dive into our handpicked vitamins and supplements for teenage height growth if you want to help your child reach their full potential. Which vitamins do kids need to grow healthy? Vitamin D Among the top growth-boosting vitamins, vitamin D is one of the most important vitamins for strong and healthy bones since it supports calcium absorption. Moreover, it helps serve other body processes, like hormone production, blood pressure, and the immune system. How much vitamin D should you take daily? The recommended daily vitamin D levels vary for each age group, including: [1] Infants between 0 and 12 months: 400 IU or 10 mcg People between 1 and 70 years: 600 IU or 15 mcg People from 70 years: 800 IU or 20 mcg Which foods are rich in vitamin D? The best food sources of vitamin D include: Salmon – 1 filet has 28.4 mcg Chestnut mushroom – 1 cup has 27.8 mcg Fortified milk – 1 glass has 6.3 mcg Fortified tofu – 1 cup has 5.7 mcg Fortified yogurt – 1 cup has 3.2 mcg Fortified breakfast cereals – ¾ cup has 2.5 mcg Fortified orange juice – 1 cup has 2.5 mcg Pork chops – 1 slice has 2.1 mcg Eggs – 1 large egg has 1.1 mcg Vitamin D-rich foods that boost height growth Also, spending a few minutes in the sun will help you get enough vitamin D for a day because sunlight is an excellent source of this nutrient. But remember to protect or cover up your skin if you are out in the sun for long periods to avoid skin damage. Vitamin C Vitamin C, or ascorbic acid, is plentiful in many citrus fruits. This nutrient does more than only prevent the common cold, it also connects the cells, heals wounds, enhances the walls of blood vessels, and boosts strong teeth and bones. How much vitamin C should you take daily? The recommended dietary allowance (RDA) for vitamin C you should take daily depends on your age and gender. [2] Kids between 1 and 3 years: 15 mg Kids between 4 and 8 years: 25 mg Children between 9 and 13 years: 45 mg Teens between 14 and 18 years: 65 – 75 mg Females from 19 years: 75 mg Males from 19 years: 90 mg Pregnant women from 19 years: 85 mg Breastfeeding women from 19 years: 120 mg However, note that the upper limit for all adults is 2,000 mg of vitamin C or it might cause issues like diarrhea, nausea, stomach cramps, vomiting, or even headache. Which foods are rich in vitamin C? Fruits and vegetables are the best way to get vitamin C. Below are the top foods that are high in this nutrient. Kakadu plums – 1 small plum has 436 mg Acerola cherries – ½ cup has 825 mg Chili peppers – 1 green chili pepper has 109 mg Guavas – 1 guava has 125 mg Blackcurrants – ½ cup has 102 mg Cantaloupe – 1 cup has 17.4 mg Kale -1 cup of cooked kale has 21 mg Kiwis – 1 medium kiwi has 56 mg Broccoli – ½ cup of cooked broccoli has 51 mg Lemons – 1 whole raw lemon has 45 mg Strawberries – 1 cup of sliced strawberries has 97 mg Oranges – 1 medium-sized orange has 83 mg Vitamin A Vitamin A serves a wide range of purposes in children and adults. It supports normal growth and development, promotes eye health, prevents infection, keeps skin healthy, and more. Furthermore, it helps produce calcium to nourish bones and improve the body’s development. How much vitamin A should you take daily? The RDA for vitamin A will be different for every age group [3]. Kids between 1 and 3 years: 300 mcg Kids between 4 and 8 years: 400 mcg Children between 9 and 13 years: 600 mcg Females from 14 years: 700 mcg Males from 14 years: 900 mcg While vitamin A delivers many health benefits, too much can be harmful. For instance, a single dose of 2,000 mcg might cause nausea, vomiting, and blurry vision. Or taking over 3,000 mcg may lead to bone thinning, diarrhea, skin irritation, liver damage, and headache. Which foods are rich in vitamin A? Foods highest in vitamin A include: Beef liver – 1 oz has 2,650 mcg Sweet potato – 1 cup has 1,836 mcg Cod liver oil – 1 teaspoon has 1,350 mcg Kale – 1 cup has 885 mcg Carrot – 1 medium carrot has 392 mcg Salmon – half a filet has 229 mcg Mango – a medium mango has 181 mcg Spinach – 1 cup has 141 mcg Goose liver pate – 1 tablespoon has 130 mcg Goat cheese – 1 slice has 115 mcg Hard-boiled eggs – 1 large egg has 74 mcg Trout – 1 filet has 71 mcg Apricot – 1 medium apricot has 34 mcg Foods high in vitamin A Vitamin B complex All eight B vitamins, including B1, B2, B3, B5, B6, B7, B9, and B12, play different roles in kids’ overall growth. They help transform energy from carbohydrates and fat, carry oxygen and energy to different cells in the body, and break down amino acids. Out of them, vitamins B6, B9, and B12 are important agents that enhance body development without damaging tissues and bones. How much vitamin B complex should you take daily? Since each B vitamin has a specific recommended amount that varies among ages, genders, and health conditions, you should consult your doctor to make sure the dosage is personally suitable for you. Under age 4 Ages 4+ & Teens Women 18+ Men 18+ Vitamin B1 0.5 – 0.7 mg 1.5 mg 1.1 mg 1.2 mg Vitamin B2 0.6 – 0.8 mg 1.7 mg 1.1 mg 1.3 mg Vitamin B3 8 – 9 mg 20 mg 14 mg 16 mg Vitamin B5 3 – 5 mg 10 mg 5 mg 5 mg Vitamin B6 0.1 – 0.5 mg 2 mg 1.3 mg 1.3 mg Vitamin B7 50 – 150 mcg 300 mcg 30 mcg 30 mcg Vitamin B9 100 – 200 mcg 400 mcg 400 mcg 400 mcg Vitamin B12 2 – 3 mcg 6 mcg 2.4 mcg 2.4 mcg Which foods are rich in vitamin B complex? Lots of foods contain vitamin B complex, so it is easy to get them from a wide range of food sources, such as salmon, leafy greens (spinach, turnip greens, collard greens, and romaine lettuce), liver and other organ meat, eggs, beef, milk, legumes, mussels, oysters, clams, yogurt, chicken, turkey, pork, trout, sunflower seeds, fortified cereals, and nutritional yeasts. Salmon, leafy greens, liver, eggs, beef, and milk are excellent sources of vitamin B. Vitamin K Vitamin K belongs to a family of fat-soluble vitamins that our body needs to improve and maintain growth. One of its crucial roles is to regulate calcium deposition since this vitamin helps activate osteocalcin protein, which puts calcium into bones. Remember that calcium cannot do its job effectively without assistance from vitamin K2. How much vitamin K should you take daily? The recommended dosage of vitamin K depends on your age, gender, and life stage [4]. Infants between 0 and 6 months: 2 mcg Infants between 7 and 12 months: 2.5 mcg Kids between 1 and 3 years: 30 mcg Kids between 4 and 8 years: 55 mcg Children between 9 and 13 years: 60 mcg Teenage girls and boys between 14 and 18 years: 75 mcg Females from 19 years: 90 mcg Males from 19 years: 120 mcg Pregnant or breastfeeding women under 19 years: 75 mcg Pregnant or breastfeeding women between 19 and 50 years: 90 mcg Which foods are rich in vitamin K? Here are the top foods rich in vitamin K you should not miss. Kale – ½ cup of cooked kale has 531 mcg Mustard greens – ½ cup of cooked mustard greens has 415 mcg Natto – 1 ounce has 313 mcg Spinach – 1 cup of raw spinach has 145 mcg Broccoli – ½ cup of cooked broccoli has 110 mcg Beef liver – 1 slice has 72 mcg Pork chops – 3 ounces have 51 mcg Green beans – ½ cup of green beans has 30 mcg Soybean oil – 1 tablespoon has 25 mcg Hard cheeses – 1 ounce has 25 mcg Avocado – A half of a medium-sized avocado has 21 mcg List of Vitamin K-Rich Foods to Boost Height Growth Vitamin F Vitamin F includes two fatty acids that our bodies need to get from food: ALA (omega-3 fatty acids) and LA (omega-6 fatty acids). These play a vital role in developing cells, controlling blood pressure, and supporting overall growth and development How much vitamin F should you take daily? A popular recommendation is to keep the ratio of LA to ALA at or below 4:1. Also, adults are suggested to consume 11-16 g of LA and 1.1 – 1.6 g of ALA. Which foods are rich in vitamin F? It is easy to find vitamin F in a variety of foods, including vegetable oils (flaxseed, soybean, safflower, and canola), seeds and nuts (walnuts, chia seeds, and sunflower seeds), leafy greens (spinach, Brussels sprouts, and broccoli), fatty fish (salmon, sardines, or mackerel), and avocados. Foods rich in vitamin F Key minerals for optimal height growth Calcium Needless to say, calcium is a key nutrient to assist bones in growing longer and stronger, which is essential for height increase. This mineral should be taken regularly to promote bone strength and longevity. How much calcium should you take daily? The recommended daily amount of calcium for different age groups will be [5]: Kids between 1 and 3 years: 500 mg Kids between 4 and 8 years: 800 mg Children between 9 and 18 years: 1,300 mg Adults between 19 and 50 years: 1,000 mg Females between 51 and 70 years: 1,200 mg Males between 51 and 70 years: 1,000 mg Adults from 71 years: 1,200 mg Pregnant or breastfeeding women under 19 years: 1,300 mg Pregnant or breastfeeding women between 19 and 50 years: 1,000 mg Which foods are rich in calcium? Calcium can be found in a variety of foods, including: Milk – 1 cup of cow’s milk has 306-325 mg Cheese – 1 ounce of Parmesan cheese has 242 mg Yogurt – 1 cup of low-fat yogurt has 448 mg Sardines – 1 ounce has 108 mg Beans – 1 cup of cooked winged beans has 244 mg Almonds - 1 ounce has 76.3 mg Leafy greens – 1 cup of cooked collard greens has 268 mg Tofu – ½ cup of firm tofu has 861 mg Fortified drinks – 1 cup of orange juice has 349 mg 📌 Just for you: Check out our well-chosen calcium supplementation for kids if you want to support their height growth optimally. Zinc Zinc plays a role in the normal functioning of immunity and other processes in the body like brain and gut function. Recently, increasing the amount of zinc is supposed to help children gain healthy bone growth. How much zinc should you take daily? Here are the average recommended amounts of zinc for different age groups per day [6]. Infants between 0 and 6 months: 2 mg Infants between 7 and 12 months: 3 mg Kids between 1 and 3 years: 3 mg Kids between 4 and 8 years: 5 mg Children between 9 and 13 years: 8 mg Teenager girls between 14 and 18 years: 9 mg Teenager boys between 14 and 18 years: 11 mg Females from 19 years: 8 mg Males from 19 years: 11 mg Pregnant women from 19 years: 11 mg Breastfeeding girls under 19 years: 13 mg Breastfeeding women from 19 years: 12 mg Red meat, shellfish, eggs, and legumes are excellent sources of zinc Which foods are rich in zinc? It is recommended to incorporate the following foods into your diet to meet the daily zinc requirements for your age group: Red meat – A 3.5-oz of raw ground beef has 4.79 mg Shellfish – 6 medium oysters have 33 mg Legumes – 1 cup of cooked lentils has 2.52 mg Cheese – 1 ounce of cheddar cheese has 1.05 mg Eggs – 1 large egg has 0.525 mg Dark chocolate – A 3.5-oz has 3.31 mg Seeds – 3 tablespoons of hemp seeds have 2.97 mg Magnesium Along with calcium, vitamin D, and zinc, magnesium helps improve bone mass and bone density, especially in adolescents. It also assists protein synthesis, which is essential to build strong and healthy muscles. How much magnesium should you take daily? Here is the RDA of magnesium for infants, kids, teens, and adults [7]. Infants between 0 and 6 months: 30 mg Infants between 7 and 12 months: 75 mg Kids between 1 and 3 years: 80 mg Kid between 4 and 8 years: 130 mg Children between 9 and 13 years: 240 mg Teenager girls between 14 and 18 years: 360 mg Teenager boys between 14 and 18 years: 410 mg Females between 19 and 30 years: 310 mg Males between 19 and 30 years: 400 mg Females from 31 years: 320 mg Males from 31 years: 420 mg Which foods are rich in magnesium? Foods are rich in magnesium that you should not miss, including: Dark chocolate – 1 ounce has 65 mg Avocados – 1 medium avocado has 58 mg Nuts – 1 ounce of cashews has 83 mg Legumes – 1 cup of cooked black beans has 120 mg Tofu – A 3.5-oz has 35 mg Seeds – 1 ounce of pumpkin seeds has 168 mg Fatty fish – A 3.5-oz of cooked salmon has 30 mg Bananas – 1 large banana has 37 mg Whole grains – 1 cup of cooked buckwheat has 86 mg Foods are rich in magnesium Boron Do you know that boron helps balance vitamin D levels in the body? Indeed, this mineral plays a role in boosting vitamin D's biological half-life, which means it lengthens vitamin D levels. How much boron should you take daily? Supplementing with 3 mg of boron daily is suggested to assist bone health and maintain or prevent the loss of bone mineral density [8]. Which foods are rich in boron? Below are the top foods high in boron, including: Prune juice – 1 cup has 1.43 mg Avocado – ½ cup of raw avocado has 1.07 mg Raisins – 1 ½ ounce has 0.95 mg Peaches – 1 single medium-sized peach has 0.80 mg Peanuts – 1 ounce has 0.48 mg Broccoli - 1 cup of boiled broccoli has 0.40 mg Apples - 1 medium-sized apple has 0.66 mg Boron-rich foods to include in your daily diet In conclusion, Do not underestimate the power of these height-boosting vitamins and minerals for your child’s growth. Including them in their daily diet supports not only height but also overall health and vitality. When these nutrients are paired with regular exercise and proper sleep, we can optimize bone growth and enhance body metabolism. Time to give your child the foundation they need to reach their full growth potential – both in height and health. Related Products: Vitamins & Supplements for Kids Brain Supplements for Kids The best magnesium to take for kids Supplements for bones and joints References: [1] U.S. Department of Health and Human Services. (n.d.-b). Office of dietary supplements - Vitamin D. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ [2] U.S. Department of Health and Human Services. (n.d.-b). Office of dietary supplements - Vitamin C. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional [3] Cleveland Clinic (2022, November 9). 6 Top Benefits of Vitamin A. https://health.clevelandclinic.org/vitamin-a [4] U.S. Department of Health and Human Services. (n.d.-b). Office of dietary supplements - Vitamin K. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminK-Consumer/ [5] U.S. Department of Health and Human Services. (n.d.-b). Office of dietary supplements - Calcium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ [6] U.S. Department of Health and Human Services. (n.d.-b). Office of dietary supplements - Zinc. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Zinc-Consumer/ [7] U.S. Department of Health and Human Services. (n.d.-b). Office of dietary supplements - Magnesium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ [8] U.S. Department of Health and Human Services. (n.d.-b). Office of dietary supplements - Boron. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Boron-HealthProfessional/
