Vitamin deficiencies in children: is your child getting enough nutrients?

One week they're eating everything in sight and the next, beige food has become its own food group. It’s enough to make you wonder: are they getting everything they need? The reassuring answer is that a picky phase or an untouched plate of broccoli doesn’t automatically mean your child has a vitamin deficiency.

So, from vitamin D and iron to zinc and vitamin A, which nutritional gaps are worth having on your radar? And what are the signs of vitamin deficiency in children that mean it’s time to ask for help? Here’s what parents need to know.

Firstly, eating less than the recommended amount of a nutrient doesn’t necessarily mean your child has a deficiency. But UK dietary data can give us clues about where some of the common nutrient deficiencies in kids are.¹ Vitamin D, iron, zinc and vitamin A are among the micronutrients worth keeping an eye on during childhood, while many children also fall short of recommendations for fibre.

Vitamin A

Vitamin A does a lot behind the scenes while your child is growing. It helps support the normal function of their immune system, helps keep skin and the lining of parts of the body healthy and plays an important role in normal vision.² The good news is that vitamin A deficiency is uncommon in the UK and it can come from plenty of everyday foods.³ Eggs, dairy products and oily fish provide vitamin A, while colourful fruit and vegetables such as carrots, sweet potatoes, red peppers and spinach contain beta-carotene, which the body can convert into vitamin A.²

So, rather than worrying about getting vitamin A onto their plate at every meal, think variety and colour across the week. A little grated cheese here, some egg there or a portion of brightly coloured veg can all contribute to their overall intake. It’s also worth knowing that vitamin A is one nutrient where more isn’t necessarily better. In the UK, children aged six months to five years are recommended to have daily vitamin drops containing vitamins A, C and D, unless they’re having 500ml (about a pint) or more of infant formula a day. That's because formula is fortified with these vitamins and other nutrients.⁴

Iron

Iron might not be the first nutrient you think about when planning your child’s meals, but growing bodies – and brains – need it. It supports normal cognitive development in children and is also needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body.⁵

Iron deficiency in children is particularly worth having on your radar during the toddler years, when rapid growth can meet some, well, selective eating habits. Children following vegetarian, vegan or restricted diets may need extra attention too, as iron from plant-based foods isn’t absorbed as easily by the body.⁶ Children between the ages of one to five should regularly be offered a range of iron rich foods.

Luckily, there are plenty of ways to put iron on the menu. Red meat provides readily absorbed iron, while beans, nuts, dried fruit like apricots, dark green leafy vegetables and fortified breakfast cereals are useful plant-based sources.⁷ The aim isn’t to find one ‘perfect’ iron-rich food – just to regularly offer a variety across the week. And resist adding an iron supplement ‘just in case’. The NHS doesn't advise that children take iron supplements unless they're advised by a healthcare professional.⁷

Vitamin D

Vitamin D is particularly important during childhood, helping to support normal growth and development of bones, as well as normal immune function.⁸ But unlike many nutrients, it can be tricky to get enough from food alone – our main source is sunlight, which isn’t always easy to come by in the UK. That’s why supplementation is recommended for young children. Breastfed babies should have 8.5–10µg of vitamin D daily from birth, while children aged one and above should have 10µg a day during the autumn and winter months. Formula-fed babies having at least 500ml (about a pint) of formula a day don’t need an additional vitamin D supplement, as formula is already fortified.⁴

Zinc

Zinc is another nutrient growing bodies need, supporting normal growth in children as well as the normal function of the immune system. And while children can get zinc from both animal and plant foods, it’s worth paying a little more attention if your child eats a vegetarian, vegan or particularly restricted diet.⁹

Meat, dairy and eggs can provide zinc, while plant-based options include beans, nuts, seeds, wholegrains and some fortified breakfast cereals. The catch? Zinc from plant foods isn’t absorbed as easily by the body, so regularly offering a variety of these foods can be particularly important for children who don’t eat meat or fish.¹⁰ That doesn’t mean a plant-based diet can’t provide enough zinc – it just means variety matters.

Vitamin B12

If your child eats little or no animal products, vitamin B12 is one nutrient to have firmly on your radar. It helps support normal red blood cell formation, contributes to normal energy-yielding metabolism and supports the normal functioning of the nervous system.^1,11 Children who eat a vegetarian diet may get B12 from foods such as milk, cheese and eggs. But because vitamin B12 isn’t naturally found in plant foods, vegan children need a reliable alternative source.

Fortified breakfast cereals, plant-based milk alternatives and nutritional yeast can provide B12 – just remember to check the label, as not every product is fortified. If your child follows a vegan or particularly restricted diet, it’s a good idea to speak to a healthcare professional or dietitian about whether they’re getting enough B12 and whether a supplement is appropriate.

According to the latest National Diet and Nutrition Survey, just 14% of children aged four to 10 and only 4% of 11 to 18-year-olds are getting the recommended amount of fibre.¹² In fact, average intakes were below recommendations across every age group surveyed. Children don’t need quite as much fibre as adults, but their needs increase as they grow:¹³

• two to five-year-olds: around 15g a day

• five to 11-year-olds: around 20g a day

• 11 to 16-year-olds: around 25g a day

So, how can you sneak a little more fibre onto their plate? It doesn’t have to mean completely overhauling what they eat. Choosing wholegrain versions of bread, pasta or cereal, leaving the skins on potatoes and regularly offering fruit, vegetables, beans and pulses can all help nudge their intake up across the day. And if vegetables are currently getting a firm no, fibre comes from plenty of other foods too. The aim is variety across the day and week, rather than trying to hit the target with one particularly fibre-packed meal.

If your child eats a varied, balanced diet, they should be able to get most of the vitamins and minerals they need from food. But there are some important exceptions – and that doesn’t necessarily mean reaching for an all-in-one multivitamin. As we've mentioned, children aged six months to five years are recommended to have daily supplements containing vitamins A, C and D, unless they’re having 500ml (about a pint) or more of infant formula a day. Breastfed babies should also have vitamin D from birth.⁴

Beyond this, whether your child might benefit from additional supplements depends on what they eat. If they have a very restricted diet, regularly avoid entire food groups or follow a vegetarian or vegan diet, there may be certain nutrients that need a little more attention. Rather than adding a multivitamin ‘just in case’, speak to your GP or a dietitian if you’re worried your child isn’t getting enough of a particular nutrient. They can help you work out whether there’s actually a gap and, if so, the most appropriate way to fill it.

One day they’re happily eating peas – the next, anything green is off the menu. Fussy eating can be frustrating, but it’s also incredibly common – particularly in younger children.¹⁴ And a run of beige dinners doesn’t necessarily mean they’re missing out on essential nutrients. The trick is to zoom out. Rather than worrying about what disappeared (or didn’t) at one meal, look at what your child eats across a whole week. If there’s a reasonable mix of foods overall and they’re active, well and growing as expected, that can be reassuring.

But there’s fussy – and then there’s very restricted. If your child is eating an increasingly small range of foods, cutting out entire food groups, losing weight or not growing as expected, or regularly seems unusually tired or lacking in energy, it’s worth speaking to a healthcare professional. And if you’re simply not sure whether their diet is covering what they need – you don’t have to wait until there’s an obvious problem. A GP, health visitor or paediatric dietitian can help you look at the bigger picture and advise whether there are any nutritional gaps that need addressing.¹⁴

If there’s one thing to take away, it’s this: you don’t need to analyse every mouthful your child eats. Aim for plenty of variety across the week, keep offering foods they’re still learning to like and follow the recommended vitamin guidance for their age. Feeding children doesn’t have to be nutritionally perfect – think variety, consistency and the bigger picture.

Keen to learn more about your child's health? Discover how much sleep children need and the benefits of omega-3 for kids.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.