Vitamins for active and sports children

Vitamins for active and sports children: a detailed guide for parents

Active and sports children have increased nutrient needs, including vitamins and minerals. Their body, constantly experiencing physical activity, needs optimal support for growth, development, restoration and maintenance of energy. The lack of necessary vitamins can lead to a slowdown in development, fatigue, a decrease in immunity, increased risk of injuries and deterioration of sports results. This detailed guide is intended for parents who seek to provide their children with an optimal vitamin balance necessary for their active lifestyle.

Section 1: Why do active children need additional vitamins?

Children involved in sports and leading active lifestyle need more vitamins and minerals for several reasons:

• Increased energy costs: Physical activity requires significant energy costs. Vitamins of group B, especially B1, B2, B3, B5, B6, B7, B9 and B12, play a key role in the metabolism of carbohydrates, fats and proteins, converting them into energy. Active children spend more energy and, therefore, need more these vitamins.
• Strengthened growth and development: The children’s body is actively growing and developing, especially during puberty. Physical activity stimulates the growth of bones and muscles, which requires adequate intake of vitamins D, K, calcium, phosphorus and magnesium.
• Recovery after training: After intense training, the muscles must be restored. Vitamin C, vitamin E and other antioxidants help reduce inflammation and damage to cells caused by free radicals formed during physical exertion.
• Maintaining immunity: Intensive training can temporarily weaken the immune system. Vitamins A, C, D, E, as well as zinc and selenium, play an important role in maintaining immune function and protecting against infections.
• Loss of nutrients with later: During physical exercises, the body loses water and electrolytes with later. Together with them, some water -soluble vitamins, such as group B vitamins and vitamin C.
• Not always balanced nutrition: Despite the awareness of the importance of a healthy diet, it is not always possible to provide the child with a perfectly balanced diet containing all the necessary vitamins and minerals in sufficient quantities. The reason may be the taste preferences of the child, a limited choice of products, allergies or intolerance, as well as a tense schedule.

Section 2: Key vitamins for active children

In this section, we will consider in detail the most important vitamins necessary for active and sports children, their functions, sources and signs of deficiency.

2.1 Vitamin D:

• Functions: He plays a key role in the assimilation of calcium and phosphorus necessary for the health of bones and teeth. Supports the immune system, is involved in the regulation of cellular growth and muscle function.
• Sources: Sunlight (the skin synthesizes vitamin D under the influence of ultraviolet rays), fatty fish (salmon, mackerel, sardines), egg yolk, enriched products (milk, yogurt, porridge).
• Signs of deficiency: Rachite (in young children), osteomulation (softening of bones), muscle weakness, increased susceptibility to infections, fatigue, bone pain.
• Features for active children: Vitamin D is important for the prevention of stress fractures, increasing muscle strength and improving sports results. Active children spending a lot of time in the room may experience a deficiency of vitamin D, especially in the winter months.
• Recommended dosage: The dosage depends on age, weight, level of physical activity and geographical location. It is recommended to consult a doctor or nutritionist to determine the optimal dose. Typically, 600 IU (15 μg) of vitamin D per day is recommended for children.

2.2 Vitamin C (ascorbic acid):

• Functions: A powerful antioxidant protects cells from damage by free radicals. It supports the immune system, participates in the synthesis of collagen (important for the health of the skin, bones, cartilage and tendons), improves iron absorption.
• Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, raspberries, blueberries), kiwi, bell pepper, broccoli, spinach.
• Signs of deficiency: Frequent colds, bleeding gums, slow healing of wounds, fatigue, irritability, joint pain.
• Features for active children: Vitamin C helps reduce inflammation and muscle pain after training, and also protects against infections, the risk of which increases with intense physical exertion.
• Recommended dosage: Depends on the age. For children 4-8 years old-25 mg per day, 9-13 years old-45 mg per day, 14-18 years old (for girls)-65 mg per day, 14-18 years old (for boys)-75 mg per day. Active children may need a little more, but it is not recommended to exceed the upper permissible level of consumption (2000 mg per day).

2.3 B vitamins B:

• Functions: They play a key role in energy metabolism, helping to transform food into energy. They support the health of the nervous system, participate in the formation of red blood cells (necessary for the delivery of oxygen to muscles), are important for growth and development.
• Vitamins included in group B, and their main functions:
  • B1 (TIAMIN): Metabolism of carbohydrates.
  • B2 (riboflavin): Metabolism of fats, proteins and carbohydrates.
  • B3 (Niacin): Energy metabolism, skin health and nervous system.
  • B5 (pantotenic acid): Coenzyme synthesis (important for metabolism).
  • B6 (Pyridoxin): Amino acid metabolism, the formation of red blood cells.
  • B7 (Biotin): Metabolism of fats, proteins and carbohydrates, health and nails.
  • B9 (folic acid): The formation of red blood cells, the development of the nervous system.
  • B12 (Cobalaamin): The formation of red blood cells, the health of the nervous system.
• Sources: Whole grain products, meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds, green leafy vegetables.
• Signs of deficiency: Fatigue, weakness, irritability, loss of appetite, digestive problems, anemia (vitamin B12 deficiency), skin rashes, and neurological disorders.
• Features for active children: B vitamins are necessary to provide energy during training and to restore after them. The deficit can lead to a decrease in endurance, fatigue and worsening of sports results.
• Recommended dosage: Recommended dosages for each vitamin Group B vary depending on age. It is usually recommended to receive these vitamins from a balanced diet. In case of deficiency, it may be necessary to receive a complex of vitamins of group B, but it is necessary to consult a doctor.

2.4 Vitamin E (Tocopherol):

• Functions: A powerful antioxidant protects cells from damage by free radicals. Supports the immune system, participates in the formation of red blood cells.
• Sources: Vegetable oils (sunflower, olive, soybean), nuts, seeds, avocados, green leafy vegetables.
• Signs of deficiency: It is rarely found in children, but can manifest itself in the form of muscle weakness, neurological disorders, vision problems, impairing immune function.
• Features for active children: Vitamin E helps reduce inflammation and muscle pain after training, and also protects against oxidative stress caused by intense physical exertion.
• Recommended dosage: Depends on the age. For children 4-8 years old-7 mg per day, 9-13 years old-11 mg per day, 14-18 years old-15 mg per day.

2.5 Vitamin A (Retinol):

• Functions: It is important for vision, especially in conditions of low illumination. Supports the immune system, participates in growth and development, necessary for the health of the skin and mucous membranes.
• Sources: Dairy products, egg yolk, liver, fish, orange and yellow vegetables and fruits (carrots, sweet potatoes, pumpkin, mango, apricots), green leafy vegetables. Contained in two forms: retinol (animal sources) and beta-carotene (plant sources). The body can convert beta-carotene into vitamin A.
• Signs of deficiency: Chicken blindness (vision of vision in the dark), dry skin, frequent infections, deceleration of growth.
• Features for active children: Vitamin A is important for maintaining immunity and protecting against infections that can occur during intense training.
• Recommended dosage: Depends on the age. For children 4-8 years old-400 mcg RAE per day, 9-13 years old-600 mcg RAE per day, 14-18 years old (for girls)-700 mcg RAE per day, 14-18 years old (for boys)-900 mcg RAE per day.

2.6 Vitamin K:

• Functions: It is necessary for coagulation of blood and bone health. Participates in the formation of osteocalcin, protein important for bone mineralization.
• Sources: Green leaf vegetables (spinach, broccoli, cabbage), vegetable oils, some fruits.
• Signs of deficiency: It is rare in children, but can manifest itself in the form of bleeding and problems with blood coagulation.
• Features for active children: Vitamin K is important for maintaining bone health and prevention of fractures, especially in children involved in sports with a high shock load.
• Recommended dosage: Depends on the age. For children 4-8 years old-55 μg per day, 9-13 years old-60 μg per day, 14-18 years old-75 mcg per day.

Section 3: Minerals important for active children:

In addition to vitamins, active children need minerals, in particular, calcium, iron, zinc, magnesium and potassium.

3.1 Calcium:

• Functions: It is necessary for the health of bones and teeth, participates in muscle contractions, the transfer of nerve impulses and blood coagulation.
• Sources: Dairy products (milk, yogurt, cheese), green leafy vegetables (broccoli, cabbage), enriched products (juices, cereals), tofu, almonds.
• Signs of deficiency: Weak bones, increased risk of fractures, convulsions, growth retardation.
• Features for active children: Calcium is important for maintaining bone health, which are subjected to increased load during physical exercises.
• Recommended dosage: Depends on the age. For children 4-8 years old-1000 mg per day, 9-18 years old-1300 mg per day.

3.2 Iron:

• Functions: It is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen from lungs to tissues. Participates in energy metabolism and immune function.
• Sources: Red meat, poultry, fish, legumes, green leafy vegetables, enriched foods (cereals).
• Signs of deficiency: Anemia (fatigue, weakness, pallor of the skin), shortness of breath, dizziness, headaches, reduction of immunity.
• Features for active children: Iron deficiency anemia can lead to a decrease in endurance and deterioration of sports results. Active teenage girls are especially at risk of iron deficiency due to menstruation.
• Recommended dosage: Depends on the age. For children 4-8 years old-10 mg per day, 9-13 years old-8 mg per day, 14-18 years old (for girls)-15 mg per day, 14-18 years old (for boys)-11 mg per day.

3.3 zinc:

• Functions: Supports the immune system, participates in growth and development, necessary for healing wounds, important for taste and smell.
• Sources: Red meat, poultry, seafood, nuts, seeds, legumes, whole grain products.
• Signs of deficiency: Growth retardation, decreased immunity, loss of appetite, violation of taste and smell, slow healing of wounds.
• Features for active children: Zinc is important for maintaining immunity and protecting against infections, as well as for healing microtraumas that can occur during training.
• Recommended dosage: Depends on the age. For children 4-8 years old-5 mg per day, 9-13 years old-8 mg per day, 14-18 years old (for girls)-9 mg per day, 14-18 years old (for boys)-11 mg per day.

3.4 Magnesium:

• Functions: Participates in muscle function, transmitting nerve impulses, regulating blood sugar and blood pressure, and bones are necessary for health.
• Sources: Green leafy vegetables, nuts, seeds, legumes, whole grain products, avocados.
• Signs of deficiency: Muscle cramps, weakness, fatigue, irritability, heart rhythm.
• Features for active children: Magnesium helps prevent muscle cramps and improve muscle function, which is important for sports results.
• Recommended dosage: Depends on the age. For children 4-8 years old-130 mg per day, 9-13 years old-240 mg per day, 14-18 years old (for girls)-360 mg per day, 14-18 years old (for boys)-410 mg per day.

3.5 potassium:

• Functions: It is necessary to maintain normal blood pressure, is involved in the muscle function, transmit nerve impulses and regulate the water balance.
• Sources: Banans, oranges, potatoes, sweet potatoes, tomatoes, spinach, legumes.
• Signs of deficiency: Muscle weakness, fatigue, constipation, heart rhythm.
• Features for active children: Potassium is important for maintaining hydration and preventing muscle seizures, especially during long training or in hot weather.
• Recommended dosage: Depends on the age. For children 4-8 years old-3800 mg per day, 9-13 years old-4500 mg per day, 14-18 years old-4700 mg per day.

Section 4: How to provide a child with the necessary vitamins and minerals?

The best way to provide the child with the necessary vitamins and minerals is a balanced and diverse diet.

4.1 Balanced diet:

• Variety of products: Include products from all food groups in the child’s diet: fruits, vegetables, grains, proteins (meat, poultry, fish, legumes, tofu), dairy products (or their alternatives).
• Regular meals: Provide the child regular meals (breakfast, lunch, dinner) and snacks to maintain a stable level of energy and the flow of nutrients.
• Correct portions: Follow the size of the portions so that the child receives a sufficient number of calories and nutrients, but does not overeat.
• Restriction of processed products: Limit the consumption of processed products containing a lot of sugar, salt and trans fats, but few nutrients.
• A sufficient amount of liquid: Provide the child with a sufficient amount of water during the day, especially during and after training.

4.2 products rich in vitamins and minerals:

• Fruits and vegetables: Every day, offer a child several portions of fruits and vegetables of different colors to ensure the intake of various vitamins and minerals.
• Grain: Choose whole grain products (bread, pasta, rice, cereals), rich in group B vitamins and fiber.
• Squirrels: Include a variety of protein sources in the child’s diet: meat, poultry, fish, legumes, tofu, eggs.
• Dairy products: Dairy products (or their alternatives enriched with calcium and vitamin D) are an important source of calcium and vitamin D.
• Nuts and seeds: Nuts and seeds are a good source of vitamin E, magnesium, zinc and other nutrients.

4.3 Vitamin additives:

In some cases, despite a balanced diet, the child may require intake of vitamin additives.

• When you need additives:
  • Deficiency of vitamins or minerals confirmed by medical analyzes.
  • Limited diet (for example, due to allergies, intolerance or vegetarianism).
  • Diseases affecting the absorption of nutrients.
  • Intensive training and competitions leading to increased nutrient needs.
• What supplements to choose:
  • Multivitamins: contain a wide range of vitamins and minerals in small doses. It can be useful to ensure the basic level of nutrients.
  • Separate vitamins or minerals: with a deficiency of a specific nutrient, it may be necessary to receive an additive containing only this vitamin or mineral.
• How to take additives:
  • Strictly follow the recommendations of a doctor or nutritionist for dosage and duration of admission.
  • Do not exceed the recommended doses, since the excess of some vitamins and minerals can be harmful to health.
  • Give the child to the child while eating to improve their absorption.
• It is important to remember:
  • Vitamin additives should not replace good nutrition.
  • Before taking any additives, you need to consult a doctor or a nutritionist.
  • Some additives can interact with medicines.

Section 5: Risks of excessive consumption of vitamins and minerals

Excessive consumption of vitamins and minerals can be harmful to the health of the child. This is especially true for fat -soluble vitamins (A, D, E, K) that accumulate in the body.

• Hypervitaminosis a: It can lead to nausea, vomiting, headaches, dizziness, fatigue, irritability, hair loss, dry skin, liver, pain in bones and joints.
• Hypervitaminosis D: It can lead to nausea, vomiting, loss of appetite, frequent urination, weakness, muscle pain, calcium deposit in soft tissues and organs.
• Hypervitaminosis E: It can lead to impaired blood coagulation, increased risk of bleeding.
• Excess iron: It can lead to nausea, vomiting, abdominal pain, constipation, liver damage, cardiovascular diseases.
• Excess calcium: It can lead to constipation, the formation of stones in the kidneys, a violation of the assimilation of other minerals.

Therefore, it is important not to exceed the recommended doses of vitamins and minerals and always consult a doctor or nutritionist before taking any additives.

Section 6: Practical tips for parents:

• Plan for food: Plan the menu in advance for a week to ensure the variety and balance of the child’s diet.
• Turn the child in the cooking process: Let the child participate in the choice of food and cooking in order to increase his interest in healthy nutrition.
• Make healthy snacks: Offer the child useful snacks between the main meals: fruits, vegetables, yogurt, nuts, seeds.
• Be example: Follow the principles of a healthy diet yourself so that the child sees and adopt your habits.
• Consult with specialists: Contact a doctor or a nutritionist to obtain individual recommendations for nutrition and taking vitamin additives.
• Follow the health status of the child: Pay attention to any changes in the state of health of the child (fatigue, weakness, frequent diseases) that may indicate a deficiency of vitamins or minerals.
• Remember about hydration: Provide the child with a sufficient amount of fluid, especially during and after training.
• Consider individual needs: The needs for vitamins and minerals can vary depending on the age, gender, level of physical activity and health status of the child.

Providing active and sports children with the necessary vitamins and minerals is an important task for parents. Balanced nutrition, a variety of products and consultations with specialists will help maintain the health, energy and sports successes of the child. Remember that it is best to receive vitamins and minerals from natural products, and use additives only if necessary and under the control of a doctor.