Nutrient requirements
The energy requirements of growing children and adolescents are very high; they are growing, their bones, muscles, brain and organs have to develop and their metabolism is working at full speed! In addition, they are usually on the move more than adults and have a lot to learn. In order to obtain the necessary energy for all this, their young bodies need a wide range of macro and micronutrients, which they obtain from food. This is why it is so important that the diet of children and adolescents is rich in nutrients.
Urgently needed micronutrients and secondary plant substances can be found in vegetables, fruit, berries, wholemeal products and pulses, for example. Carbohydrates, proteins and fats are also very important nutritional components, but both the quality and the quantity are important. “Wrong” fats, sugar and harmful food additives should be kept to an absolute minimum, but unfortunately often make up (too) much of today’s diet. But admittedly, encouraging children and young people to eat healthily sometimes requires an extra dose of creativity and patience!
Nutrient deficiencies
As a study* shows, children have critical levels of vitamin B2, vitamin D, iodine and calcium in particular, and vegetarian and vegan diets also have an iron deficiency. However, zinc, selenium, magnesium and omega-3 fatty acids and other vital nutrients are also in short supply in our latitudes and it can be difficult to cover the requirements, even with a varied diet. Children and adolescents with ADHD, for example, often suffer from blatant deficiencies of various substances, especially omega-3 fatty acids. Nutrient deficiencies can have a particularly negative impact on developing children and adolescents, which is why targeted supplementation with high-quality food supplements can be considered.
However, there are a few points to bear in mind. Food supplements are not intended to replace a balanced diet, but to supplement it, as the name suggests. It is also important that the products are of high quality and do not contain any questionable additives. The supplements do not necessarily have to come in the form of funny gummy bears and colourful tablets, as such dosage forms almost always require the use of additives (e.g. coating agents, separating agents, gelling agents, sweeteners).
Dosage suggestion
It is best to clarify and decide on an individual basis which nutritional supplement could be useful for your child. When it comes to dosage, it should be noted that the requirement for children should not simply be adjusted to their age or body weight, as this tends to be higher than for adults. The following rough dosage suggestion can help you to find the right dosage.
1-3 years: 33% of the adult dosage (selenium 20%)
4-6 years: 50% of the adult dosage (selenium 30%)
7-10 years: 66% of the adult dosage (selenium 50%)
11-14 years: 100% of the adult dosage (selenium 80%)
From 15 years: 100% of the adult dosage
*VeChi-Youth Study: Cross-sectional study between October 2017 and January 2019 with a total of 401 children / adolescents between the ages of 6 and 19 in Germany.
