How much vitamin B do children need?

The most important things in brief

• Vitamin B is more than just a single vitamin, it is quite a large group of vitamins.
• That's why we speak of the vitamin B complex.
• The substances belonging to vitamin B are quite different.
• We have to consume most of the B vitamins regularly through food because the body cannot store them. This also applies to children.

We were taught from a young age that we should always make sure we take enough vitamins. Today we pass this on to our own children. We are helped by the fact that science and research have discovered many new things worth knowing about vitamins in recent years. Especially about vitamin B, a vitamin complex that is also very important for children.

Vitamin B: a whole complex of vitamins

There is no such thing as "the one" vitamin B, that's important to know. For example, while it is very easy with vitamin C because it is abundant in many fruits and vegetables, we need to take a closer look at vitamin C. And first of all, note that there are eight different B vitamins in all, which are designated as follows: B1, B2, B3, B5, B6, B7, B9 and B12.

The individual B vitamins also have proper names such as biotin (B7) or folic acid (B9), but listing these as well would make it too complicated. Instead, let's take a look at what's behind the vitamins and which B vitamins are important for children.

What do the individual B vitamins do?

Vitamin B1 strengthens the heart and nervous system, while vitamin B2 protects blood cells and supports energy metabolism and vision. Vitamin B3 strengthens the skin, mucous membranes and reduces fatigue, similar to vitamin B5. This vitamin also supports the synthesis of neurotransmitters.

Vitamin B6 ensures regulated cysteine ​​synthesis. This gives bones, but also muscles and connective tissue the strength they need. The natural defenses are also strengthened in this way. Vitamin B7, on the other hand, protects skin and hair and strengthens the energy metabolism, while vitamin B9 supports cell division and is particularly valuable for women who want to have children and pregnant women. Vitamin B12 stimulates the formation of red blood cells, supports the nervous system and energy metabolism and reduces exhaustion and tiredness.

All B vitamins are valuable for children

The problem now is that B-complex vitamins are not only found in vegetables and fruit, but – at least some of them like B2, B3 or B6 – also in animal foods. Vitamin B12, on the other hand, can only be found in animal products such as eggs, pollock, camembert, but also in beef fillet and pork liver.

The other B vitamins are found in foods like spinach, kale, lettuce, dairy, fruit, carrots, potatoes, legumes, fish, nuts, rice, soy, mushrooms and grains. With a balanced diet that includes animal products, there is no lack of B vitamins. And this is very important with children.

This in turn means that children growing up vegetarian or vegan are at least deficient in vitamin B12, but possibly also vitamin B2, B3 and B6. However, this can be easily compensated for by taking countermeasures with vitamin B supplements. However, you do not have to worry about your children being oversupplied, as the body excretes excess B vitamins in the urine.