Nutrition and the modern challenge for growing children

How to ensure our children can look forward to a healthy future

We all want our children to grow up healthy, strong, and happy. Of course we do. It’s in our nature to nurture. And it’s always been the way.

But in today’s modern society, ensuring that children get the nutrients they need for optimum health is perhaps more challenging than it’s ever been before.

Of course, the ideal scenario is that kids should obtain their nutrition from the food they eat – but the harsh reality is that many don’t. Diets rich in good quality meat, oily fish, vegetables, fruit and whole grains are rare, and factors like reduced mineral content in soil, the prevalence of so many cheap, processed foods, and a lack of exposure to sunlight make it difficult for children to meet their daily nutrient requirements.

A growing problem

Children’s bodies are growing rapidly, and this growth requires a steady supply of vitamins and minerals. Their organs and organ systems such as the brain, digestion, nervous system and muscles all need an ample supply of both macro and micronutrients in order to develop properly.

From the first year of life to puberty, a child grows on average about 7 cm per year. During puberty this increases a whopping to 10-12 cm per year – it’s no wonder that children actually need proportionately more vitamins and minerals than adults.

So children need to eat well. But unfortunately, today’s diets often fall short in providing what they really need.

Many children don’t eat enough vegetables, fruit or oily fish, and instead tend to consume an excess of sugary snacks, junk food and processed carbohydrates. And that means many school-age children simply aren’t getting their recommended intake of vitamins and minerals, leading to deficiencies that can affect their growth and development in profound ways.

The evidence is pretty startling

Recent UK research and reports support the concern that children are not receiving adequate vitamins and minerals from their diets.

For example the UK’s National Diet and Nutritional Survey (NDNS) revealed that the intake of fruits and vegetables remains well below the recommended levels, with only 8% of children aged 11-18 years achieving their 5 a day recommendation (can’t undo formatting of the red and underline!)

 

Kids skipping breakfast?

Additionally, a survey by the British Nutrition Foundation found that skipping breakfast is particularly problematic for many children, especially those from lower-income households. Missing breakfast can lead to deficiencies in important nutrients such as calcium and iron, impacting their physical and cognitive development​.

The evidence suggests that providing children with nutrient-dense breakfasts can help them maintain a healthy body weight and improve their performance in school. Ensuring that breakfast includes essential nutrients, is high in protein and saturated fats, and low in sugars is especially important during adolescence, as this is when lifelong eating habits are formed. A healthy breakfast routine supports both immediate wellbeing and long-term health outcomes.

A guide for concerned parents

Another recent study revealed that almost 9 in 10 parents in the UK are concerned that their children aren’t getting enough vitamins and minerals in their everyday diets. The report suggests that the rising cost of living is one contributing factor, with many parents finding it difficult to buy nutrient-rich foods. And a big part of the problem is that it’s difficult to keep track what children are eating, and of the nutrients that different foods contain.

Although we’d all prefer that children didn’t need supplements, sometimes they’re essential to fill in gaping nutritional gaps. So with that in mind, here’s a quick guide the most common nutrient deficiencies found in our children:

 

Vitamin D

Essential for bone health and immune function, vitamin D helps reduce the risk of asthma and type 1 diabetes. It is only naturally found in a few foods like oily fish (such as salmon and mackerel), eggs, and some fortified dairy products.

But the primary source (particularly in summer) remains sunlight; vitamin D3 is absorbed through our skin and a large percentage through our eyes.

It’s worth a reminder at this point that it’s important to keep your child’s skin safe in the sun. Babies and children should not be out in the sun too long in hot weather, but they do need sunlight!

In the UK, due to limited sun exposure, the government recommends vitamin D supplementation for children, particularly during winter months;

• Babies from birth to 1 year of age who are being breastfed should be given a daily supplement containing 8.5 to 10 micrograms of vitamin D to make sure they get enough. And that’s even if the breastfeeding mother is also taking a vitamin D supplement.
• Babies who are fed infant formula should not be given a vitamin D supplement if they’re having more than 500ml (about a pint) of formula a day, as infant formula is fortified with vitamin D and other nutrients.
• Children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D.

 

Vitamin B12

Vitamin B12 is a vital nutrient that supports nerve function, brain development, and red blood cell production – and it’s found predominantly in animal products like meat, fish, dairy, and eggs.

Unfortunately, deficiencies in B12 are becoming more common in children, particularly those in specific risk groups such as vegan and vegetarian families. Deficiencies have been linked to infantile spasms (West Syndrome) and may contribute to tension-related headaches in older children.

For vegan families in particular, good hydration, exercise and a regular sleep pattern, combined with a healthy diet is essential. Consider a diet that includes nutritional yeast, fortified plant-based milks, cereals and meat substitutes, alongside vitamin supplements containing B12.

 

Iron & Magnesium

Iron deficiency is one of the most common nutrient gaps in children, affecting brain development and cognitive function. Iron can be found in foods like red meat, organ meat, poultry, beans, lentils, fortified cereals, and spinach. Pay attention to spinach though as cooking it can reduce magnesium levels within the body – so small amounts of raw is best.

Magnesium, which helps with muscle function and brain development, is abundant in leafy green vegetables, nuts, seeds, whole grains, and legumes. For children with ADHD or Tourette’s syndrome, both iron and magnesium supplements may help reduce symptom severity.

Choose quality over quantity

With both the UK government and ongoing European research acknowledging that children aren’t getting enough nutrients, it’s clear that supplements can play a crucial role in their wellbeing and long-term health.

If you’re going to give your child supplements, it’s important to choose those that their bodies can actually absorb. Our range of supplements for kids are specifically formulated for children’s bodies and available as easy-to-swallow chewables, powder, or in drop form. Plus, they’re designed without unnecessary fillers and binders, making them more efficient and cost-effective.

 

Encouraging a healthy lifestyle

As parents, we want a healthy future for our children and of course, supplements are just part of the picture. Encouraging children to eat a balanced diet, drink plenty of water, get enough sleep and exercise regularly is crucial. A healthy lifestyle goes hand-in-hand with proper nutrition, supporting both physical and mental development.

With the right start in life, the next generation can grow up to become strong and healthy individuals who are ready face the many challenges ahead.