Vitamins for the growth and development of bones in children: complex review
Part 1: Fundamentals of Bone Health of Children
Bone health of children is the foundation of their future physical well -being. During the period of active growth and development, bones are formed and strengthened, determining growth, posture and resistance to injuries throughout life. Providing the child’s body with the necessary vitamins and minerals is a critical aspect of a healthy bone development.
1.1 The role of bones in the body of the child:
Bones perform many vital functions:
- Support function: Provide the structure of the body, support internal organs and allow you to move.
- Protective function: Protect vital organs such as the brain (skull), heart and lungs (chest).
- Movement: They serve as points for muscles, allowing you to make a variety of movements.
- Steaming: The bone marrow inside the bones is responsible for the production of blood cells.
- Mineral reserve: Bones are the main storage of calcium and phosphorus necessary for the normal functioning of the nervous system, muscles and other organs.
1.2 The process of formation and bone growth:
The formation of bones (ossification) begins in the womb and continues until the end of the growth period, usually up to 18-20 years. This process consists of several stages:
- The formation of cartilage tissue: In the early stages of development, cartilage matrix is formed, which serves as the basis for the future bone.
- Mineral deposition: Cells called osteoblasts lay minerals, such as calcium and phosphorus, on cartilage matrix, turning it into bone tissue.
- Length growth: Bone growth in length occurs in growth zones located at the ends of long bones. In these areas, cartilage fabric continues to grow and mineralize, lengthening the bone.
- Bone remodeling: The bones are constantly remodolated, that is, the old bone tissue is destroyed by cells called osteoclasts, and the new bone tissue is formed by osteoblasts. This process is necessary to maintain bone strength and adapt to loads.
1.3 Factors affecting bone health of children:
Various factors influence the bone health of children:
- Genetics: A genetic predisposition plays an important role in determining the density of bones and predisposition to certain bone diseases.
- Nutrition: Adequate consumption of calcium, vitamin D and other necessary nutrients is extremely important for the formation and maintenance of healthy bones.
- Physical activity: Exercises, especially those that are associated with the load on the bones (for example, running, jumping, dancing), stimulate the growth and strengthening of bones.
- Hormones: Hormones, such as growth hormone, sex hormones and thyroid hormones, play an important role in the regulation of the growth and development of bones.
- Diseases: Some diseases, such as celiac disease, cystic fibrosis and chronic kidney diseases, can negatively affect bone health.
- Medicines: Some drugs, such as corticosteroids, can weaken the bones.
Part 2: Key vitamins and minerals for bone health of children
To ensure a healthy growth and development of bones, children need the following vitamins and minerals:
2.1 Vitamin D:
- Role: Vitamin D plays a key role in the absorption of calcium from food. Without a sufficient amount of vitamin D, the body cannot effectively absorb calcium, which leads to weakening of bones and increased risk of rickets in children. Vitamin D is also important for maintaining muscle health and immune system.
- Sources: The main source of vitamin D is sunlight. Under the influence of sunlight, the skin produces vitamin D. However, depending on the geographical latitude, time of year, time of day and the use of sunscreen, the production of vitamin D may not be insufficient. Other sources of vitamin D include fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, breakfast flakes).
- Recommended dose: The recommended dose of vitamin D for children is 600 IU (international units) per day. In some cases, for example, with a lack of sunlight or the presence of risk factors for vitamin D deficiency, the doctor may recommend a higher dose.
- Deficiency: Vitamin D deficiency can lead to rickets, a disease characterized by softening bones, growth retardation and skeleton deformation. Symptoms of vitamin D deficiency may include fatigue, bones and muscles, as well as frequent infections.
2.2 Calcium:
- Role: Calcium is the main building material for bones and teeth. It is necessary for the formation and maintenance of strong bones throughout life. Calcium also plays an important role in the functioning of muscles, nervous system and blood coagulation.
- Sources: The main sources of calcium are dairy products (milk, yogurt, cheese), dark green leafy vegetables (cabbage, spinach), enriched foods (soy milk, orange juice) and fish with bones (sardines, canned salmon).
- Recommended dose: The recommended dose of calcium for children varies depending on age:
- 1-3 years: 700 mg per day
- 4-8 years: 1000 mg per day
- 9-18 years: 1300 mg per day
- Deficiency: Calcium deficiency can lead to weakening of bones, increased risk of fractures and growth retardation. Symptoms of calcium deficiency may include muscle cramps, numbness and tingling in the limbs, as well as a violation of the heart rhythm.
2.3 Vitamin K:
- Role: Vitamin K plays an important role in blood coagulation and bone metabolism. It is necessary to activate proteins that are involved in the formation and maintenance of bone tissue.
- Sources: Vitamin K is found in dark green leafy vegetables (spinach, broccoli, cabbage), vegetable oils and some fruits. Intestinal bacteria also produce vitamin K.
- Recommended dose: The recommended dose of vitamin K for children depends on age and is from 30 to 75 μg per day.
- Deficiency: Vitamin K deficiency is rare, but can lead to bleeding and violation of bone formation.
2.4 Vitamin C:
- Role: Vitamin C is necessary for the synthesis of collagen, protein, which forms the basis of connective tissue, including bones. It is also a powerful antioxidant that protects the cells from damage.
- Sources: Vitamin C is contained in citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), vegetables (pepper, broccoli, potatoes) and greens.
- Recommended dose: The recommended dose of vitamin C for children varies depending on age and is from 15 to 75 mg per day.
- Deficiency: Vitamin C deficiency can lead to scurvy, disease, characterized by bleeding gums, weakness, fatigue and impaired wound healing.
2.5 phosphorus:
- Role: Phosphorus is an important component of bones and teeth. It is also necessary for the normal functioning of cells and energy production.
- Sources: Phosphorus is found in dairy products, meat, poultry, fish, eggs, legumes and nuts.
- Recommended dose: The recommended dose of phosphorus for children varies depending on age and is from 460 to 1250 mg per day.
- Deficiency: The deficiency of phosphorus is rare, but can lead to weakening of bones, muscle weakness and growth impairment.
2.6 Magnesium:
- Role: Magnesium plays an important role in the metabolism of bones and the absorption of calcium. It is also necessary for the functioning of muscles and the nervous system.
- Sources: Magnesium is found in green leafy vegetables, nuts, seeds, legumes and whole grains.
- Recommended dose: The recommended dose of magnesium for children varies depending on age and is from 75 to 360 mg per day.
- Deficiency: Magnesium deficiency can lead to muscle cramps, fatigue, irritability and heart rhythm.
2.7 zinc:
- Role: Zinc is necessary for the growth and development of bones, as well as for the functioning of the immune system.
- Sources: Zinc is contained in meat, poultry, fish, seafood, legumes and nuts.
- Recommended dose: The recommended zinc dose for children varies depending on age and is from 2 to 9 mg per day.
- Deficiency: Zinc deficiency can lead to growth retardation, reduction of immunity and impaired wound healing.
Part 3: Practical advice on providing children with the necessary vitamins and minerals
Providing children with the necessary vitamins and minerals for bone health is a comprehensive process that requires attention to nutrition, lifestyle and, if necessary, additives.
3.1 balanced meals:
- A variety of diet: Offer children a variety of foods from all food groups, including fruits, vegetables, grain, dairy products, meat, poultry, fish and legumes.
- Calcium rich products: Include a sufficient number of products rich in calcium in the child’s diet, such as milk, yogurt, cheese, cottage cheese, dark green leafy vegetables and enriched products.
- Sources of vitamin D: Provide sufficient consumption of vitamin D with food, including oily fish, egg yolks and enriched products.
- Restriction of processed products: Limit the consumption of processed products, such as sweet drinks, chips and fast food, which often contain little nutrients and a lot of sugar and fats.
3.2 Physical activity:
- Regular exercises: Encourage children to regular physical activity, especially to exercises associated with bone load, such as running, jumping, dancing and playing in the fresh air.
- At least 60 minutes a day: It is recommended that children engage in physical activity at least 60 minutes a day.
3.3 Sun stay:
- Safe Sun stay: Encourage children to safe stay in the sun so that the body can produce vitamin D. It is recommended to spend at least 15-20 minutes a day in the sun, especially in the summer months. It is important to use sunscreen to protect the skin from sunburn.
3.4 Vitamin additives:
- Consultation with a doctor: Before taking any vitamin additives, you need to consult a doctor. The doctor can evaluate the state of health of the child, determine his needs for vitamins and minerals and recommend a suitable dosage.
- Deficiency: Vitamin additives can be recommended if the child has a deficiency of certain vitamins or minerals, or if he does not receive a sufficient amount of these substances with food.
- Vitamin D: Vitamin D is a common additive for children, especially in those regions where sunlight is not enough.
- Calcium: Calcium additives can be recommended to children who do not use fairly dairy products or other products rich in calcium.
3.5 Monitoring of growth and development:
- Regular examinations: Regularly visit a doctor for examinations and assessing the growth and development of a child.
- Early identification of problems: Early identification of problems with the growth and development of bones allows you to take measures in a timely manner and prevent serious consequences.
3.6 Special cases:
- Vegetarians and vegans: Children who adhere to a vegetarian or vegan diet need special attention to ensuring sufficient consumption of calcium, vitamin D, vitamin B12 and other necessary nutrients.
- Diseases: Children with certain diseases, such as celiac disease, cystic fibrosis and chronic kidney diseases, may need additional vitamins and minerals.
- Premature birth: Prematurely born children often need additional vitamins and minerals to maintain healthy growth and development of bones.
Part 4: diseases associated with deficiency of vitamins and minerals
The deficiency of vitamins and minerals can lead to various diseases affecting bone health of children:
4.1 Rahit:
- Cause: Vitamin D deficiency is the main cause of rickets, a disease characterized by softening of bones in children.
- Symptoms: Symptoms of rickets may include growth retardation, skeleton deformation (curvature of the legs, thickening of wrists and ankles), muscle weakness, bone pain and teeth, as well as an increased tendency to fractures.
- Treatment: Treatment of rickets includes intake of vitamin D in high doses, as well as ensuring sufficient calcium consumption. In some cases, surgical correction of skeleton deformations may be required.
4.2 Osteomination:
- Cause: Osteomulation is softening of bones in adults, which can also be caused by vitamin D.
- Symptoms: Symptoms of osteomination may include pain in bones and muscles, weakness, fatigue and increased tendency to fractures.
- Treatment: Osteomlation treatment includes intake of vitamin D and calcium.
4.3 Osteoporosis:
- Cause: Osteoporosis is a disease characterized by a decrease in bone density and an increased risk of fractures. Although osteoporosis is more common in older people, insufficient consumption of calcium and vitamin D in childhood and adolescence can increase the risk of osteoporosis in the future.
- Symptoms: Osteoporosis often occurs asymptomatic until a fracture occurs.
- Prevention: Prevention of osteoporosis includes ensuring sufficient consumption of calcium and vitamin D, regular physical activity and a healthy lifestyle.
4.4 growth delay:
- Cause: The deficiency of vitamins and minerals, especially vitamin D, calcium and zinc, can lead to growth retardation in children.
- Symptoms: Symptoms of growth retardation may include slow growth compared to peers, low growth for their age and developmental lag.
- Treatment: Treatment of growth retardation depends on the cause and may include power correction, intake of vitamin additives and treatment of the underlying disease.
Part 5: myths and errors about vitamins and bone health of children
There are many myths and misconceptions about vitamins and bone health of children who can mislead parents and lead to incorrect decisions.
- Myth: The more vitamins, the better. Excessive consumption of vitamins can be harmful to health. It is important to follow the recommended doses and consult a doctor before taking vitamin additives.
- Myth: Milk is the only source of calcium. Although milk is a good source of calcium, there are other products rich in calcium, such as dark green leafy vegetables, enriched products and fish with bones.
- Myth: Sunscreen products block the production of vitamin D. Sunsmanship reduces the production of vitamin D, but do not block it completely. It is recommended to spend for some time in the sun without sunscreen to provide a sufficient amount of vitamin D.
- Myth: Vitamin additives can replace a healthy nutrition. Vitamin additives cannot replace healthy and balanced nutrition. They should be used only to supplement the diet if the child has a deficiency of certain vitamins or minerals.
- Myth: Riccitis is a disease of the past. Rachite is still found in some regions of the world, especially among children who do not receive enough vitamin D and calcium.
Part 6: Modern research and trends in vitamins and bone health of children
Modern studies continue to deepen our understanding of the role of vitamins and minerals in the bone health of children.
- The influence of intestinal microbioma: Studies show that intestinal microbias plays an important role in the absorption of calcium and vitamin D.
- Personalized nutrition: Approaches to personalized nutrition are developed, taking into account the genetic characteristics and individual needs of each child.
- New sources of vitamin D: New sources of vitamin D are studied, such as mushrooms irradiated with ultraviolet light.
- Vitamin K2: Interest in the role of vitamin K2 in bone health is growing, especially in combination with vitamin D.
- The influence of physical activity: Various types of physical activity and their influence on the growth and strengthening of bones continue to be studied.
Understanding the role of vitamins and minerals in the bone health of children, as well as taking into account factors affecting the assimilation of these substances, will allow parents and doctors to ensure optimal conditions for healthy growth and development of bones in children. Early prevention and timely detection of a deficiency of vitamins and minerals is the key to good bones health for life.