What are vitamins and minerals?

Vitamins and minerals are nutrients your child's body needs to be healthy and to grow and develop properly. Vitamins and minerals are sometimes called micronutrients. This is because you only need very small amounts in your diet.

Vitamins and minerals are found in the food you eat and drink. The best way for your child to get enough vitamins and minerals is from a healthy diet.

Why are vitamins and minerals important for my child?

Vitamins and minerals are important for your children because they:

• support growth and development
• boost their immune system
• help them see well and have night vision
• help regulate their hormones
• strengthen their bones

How does my child eat vitamins and minerals?

Your healthy child can consume enough vitamins and minerals they need by eating a wide variety of foods from the 5 food groups every day. The 5 food groups are:

1. vegetables — offer lots of vegetables in many colours
2. fruit — offer fruits of different colours
3. grain foods — mostly wholegrain breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
4. lean meats and poultry, fish, eggs, tofu, nuts and seeds, and beans
5. milk, yoghurt, cheese and their alternatives

Your child should also drink plenty of water. Once your child is aged over 2 years, they can be given reduced fat milk.

The amount of food your child needs from each food group will depend on their:

• age
• sex
• physical activity levels
• height

Read about healthy eating for your child.

Read about healthy drinks for kids.

Read the article How much food does my child need?

You can read more in the Australian Dietary Guidelines.

What vitamins does my child need?

Children need vitamins for healthy growth. Most vitamins come from food.

Vitamins your child needs

Vitamin	Found in	Function
Vitamin A	Cheese, eggs, oily fish, milk and yoghurt, orange-coloured fruits and vegetables such as sweet potatoes, carrots, pumpkins, apricots and rockmelon.	Strong immune system Vision Healthy skin
Vitamin B1 (thiamine)	Liver, kidney, heart, pork, yeast extracts, kidney beans, soybeans, nuts, some fortified breakfast cereal and breads.	Keeps your nervous system healthy Production of energy for your body
Vitamin B2 (riboflavin)	Milk, eggs and fortified breakfast cereals.	Keeps your skin, eyes and nervous system healthy
Vitamin B3 (niacin)	Lean meats, beef, pork, fish, wholegrain cereals, eggs and cow’s milk.	Keeps your skin and nervous system healthy
Vitamin B6 (pyridoxine)	Organ meats, chicken, turkey, fish, breakfast cereals, wholegrain bread, brown rice, fruit and vegetables, eggs, soya beans and peanuts.	Helps store energy from food Forms haemoglobin
Vitamin B9 (folate)	Fortified breakfast cereals, fortified orange juice, green leafy vegetables (broccoli, brussels sprouts, spinach, asparagus), offal (liver, kidney, heart), wholegrains, legumes, nuts, avocado and peas.	Helps form healthy red blood cells
Vitamin B12 (cobalamin)	Liver, poultry, trout, milk, cheese, eggs and fortified soy milk.	Making red blood cells, production of DNA and functioning of your nervous system
Vitamin C	Blackcurrants, guava, kiwi, citrus fruit, pawpaw, capsicum, potatoes, strawberries, blueberries, blackberries, green leafy vegetables (broccoli and brussels sprouts) and snow peas.	Healthy connective tissue Heal wounds
Vitamin D	Made by the skin when exposed to sunlight. Also in oily fish, red meat, offal, egg yolks, butter, cheese and margarine.	Calcium absorption and bone, teeth and muscle health
Vitamin E	Plant-based oils, meat, poultry, fish, nuts and seeds, cereals and dairy foods.	Healthy skin and eyes Strong immune system
Vitamin K	Green leafy vegetables, such as broccoli and spinach, plant-based oils, nuts and seeds, meat, dairy products and soya beans.	Healthy bones Blood clotting

What minerals does my child need?

Children need minerals for healthy growth. Most minerals come from food.

Minerals your child needs

Mineral	Found in	Function
Calcium	Milk, cheese, yoghurt, fortified soya products, fish where you eat the bones (sardines). Small amounts are found in green leafy vegetables.	Builds strong bones and teeth Regulates your heartbeat Helps your blood clot
Iodine	Seafood, milk and iodised salt, which is used in bread in Australia.	Makes thyroid hormones
Iron	Meat (beef, lamb, chicken and liver) are the best sources. You can also get some iron from — beans, nuts, dried fruit, wholegrain cereals (brown rice), dark green leafy vegetables. However, iron found in plant foods is less easily absorbed.	Makes red blood cells
Potassium	Fruit and vegetables, fruit juice, nuts and seeds, fish and shellfish, meat.	Keeps your heart healthy Manages fluid balance in your body
Zinc	Meat, shellfish, dairy foods, eggs, legumes, and wholegrain foods.	Makes new cells and enzymes Wound healing

What can cause a vitamin or mineral deficiency?

Your child can have a vitamin or mineral deficiency if:

• they do not eat enough vitamins and minerals over a long period of time (usually months)
• they are taking some prescription medicines that affect their ability to absorb some vitamins and minerals — phenytoin, carbamazepine, antifungal medicines
• they are living with a genetic or chronic condition that affects their ability to absorb some vitamins and minerals — kidney failure, liver failure, short bowel syndrome, untreated coeliac disease, Crohn's disease or ulcerative colitis

Your child can also develop vitamin D deficiency if they do not get enough sunlight.

Read about Vitamin D and your health.

If your child has a vitamin or mineral deficiency, their symptoms can vary.

What if my child has a special diet?

Your child might need a special diet for many different reasons, including:

• your cultural or religious beliefs
• a health condition, such as a metabolic condition they are born with, coeliac disease or diabetes
• your child's food preferences
• food allergies

Children who need to follow a special diet may need more vitamins or minerals. If your child is on a special diet, it is important you speak with your child's doctor or dietitian. They can give you advice and guidance that is individualised for your child.

What if my child is vegetarian or vegan?

A vegan or vegetarian diet, if planned carefully, can provide your child with all the nutrients they need to be healthy and grow.

If your child is on a vegetarian diet, it's possible for them to get all the vitamins and minerals they need by eating dairy products and eggs, as part of a healthy, balanced diet.

If your child is on a vegan diet, the key vitamin they may not be able to get enough of is vitamin B12. Vitamin B12 is only found in animal foods. Some soy-based foods have vitamin B12 added to them. It is common for vegans to take a vitamin B12 supplement.

You may need to supplement vitamin B12 and other nutrients.

Read about vitamin B deficiency and vitamin B and your health.

Other vitamins and minerals that can be difficult to get enough on a vegan diet are:

• iron
• zinc
• calcium
• vitamin D

Iron, zinc and calcium are found in:

• legumes
• tofu
• nuts
• seeds
• calcium-enriched soy and other plant-based drinks

Children on a vegan diet who don't eat enough of these foods may also need a supplement to meet their nutritional needs.

Check with an accredited practising dietitian that your child's diet offers all the nutrients they need for healthy growth.

Food allergies and intolerances

Food allergies may also make it harder for your child to get all the vitamins and minerals that they need.

It's best to talk with your doctor or a dietitian to check that your child has a well-balanced diet.

When should my child see a doctor?

You should take your child to see a doctor if:

• you are worried about their growth and development
• you are worried they are not getting enough vitamins and nutrients in their diet
• you would like a referral to a dietitian

You can also see a dietitian. They can check that your child is getting all the vitamins and minerals they need.

Should I give my child supplements?

If your child is healthy and has a balanced and mixed diet, it is unlikely they will be deficient in vitamins and minerals and need supplements.

If you are considering giving your child supplements, first check with their doctor or dietitian.

They will ask you questions about your child's medical history, their diet and possibly request blood tests. This will help them decide if your child will benefit from a supplement and which kind.

There is a lot of information about vitamin and mineral supplements on social media platforms. Not all the information you come across is correct. For this reason, seeking advice from your qualified doctor, dietitian and pharmacist can help you make the right decisions for your child's health.

Supplements are not risk-free. Consuming more vitamins and minerals is not always better for you. Too much of some vitamins and minerals can be potentially harmful if your body cannot get rid of them.

Relying on supplements may give you a false sense of security, for example if your child eats a lot of junk food. Adding supplements to a poor diet does not make it healthy. Supplements can also be expensive.

If your child is recommended to take supplements, read the label and follow the instructions you were given. Your local pharmacist can also explain how to safely give your child their supplement.

In Australia, the Therapeutic Goods Administration (TGA) checks all supplements for safety and quality.

Resources and support

• Nutrition Australia explains the Healthy Eating Pyramid and has good ideas to encourage healthy eating.
• The Sydney Children's Hospitals Network has an informative resource explaining healthy eating for children.
• The Royal Children's Hospital Melbourne has a factsheet all about dietary calcium and calcium supplements.

Other languages

The Royal Children's Hospital has translated their resource about vitamin D into many community languages.

Information for Aboriginal and/or Torres Strait Islander peoples

Read the healthy eating tips for Aboriginal and/or Torres Strait Islander people in the booklet Healthy foods, strong kids.