According to researchers, iron deficiency is the most common nutritional deficiency among children.

As a result of improved iron supplementation, the prevalence of iron deficiency has been on the decline during the first year of life. However, the rate of iron deficiency among toddlers and school aged children has remained constant for decades.

As your infant transitions into toddler-hood, food pickiness may take center stage. As a result, your child may be lacking in this essential nutrient. 

Your child requires iron for numerous bodily functions. Iron is an important component of hemoglobin, the protein that carries oxygen from the lungs to the rest of the body. 

How Much Iron Does My Child Need?

Breast fed infants typically get enough iron from their mothers until roughly 4-6 months of age. Around this time, iron-rich solid foods should be introduced.

Breastfed babies who don't get enough iron can be prescribed supplemental iron by their healthcare professional. Babies drinking iron-fortified formula do not need added iron.

Depending on their age, kids need different amounts of iron:

• Infants ages 7–12 months need 11 milligrams of iron per day
• Toddlers ages 1–3 years need 7 milligrams of iron per day
• Kids ages 4–8 years need 10 milligrams per day
• Kids ages 9–13 years need 8 milligrams per day

Vegetarian food sources of iron may include beans, peas, lentils, dark green leafy vegetables, dried fruits, iron-fortified cereals, breads, and pastas. Non-vegetarian food sources of iron include red meat, pork, poultry, and seafood.

Vitamin D is a fat-soluble vitamin that is essential for the absorption of a variety of nutrients including calcium, iron, magnesium, zinc, and phosphate. 

Adequate vitamin D intake is necessary for optimal bone growth, a robust immune system, and heart health.

How Much Vitamin D Does My Child Need?

Babies younger than 1-year-old need 400 International Units (IU) of vitamin D per day.  

Baby formula has 400 IU per liter, so babies who drink at least 32 ounces of formula every day will get enough vitamin D. 

If your baby is exclusively breastfed, or only takes less than 32 ounces of formula each day, ask your health care provider about giving your baby a vitamin D supplement. 

Kids older than 1 year need 600 IU or more of vitamin D per day. 

Foods that contain vitamin D naturally are few and far between. These foods include fatty fish and fish oils; usually not the most popular foods for kids.

Thankfully, there are many foods that are fortified with vitamin D including milk, milk alternatives, yogurt, baby formulas, cereal, and juice. 

Zinc is an important mineral needed for optimal growth, strong immunity, sex hormone development, cognitive functioning, and healthy digestion. 

How Much Zinc Does My Child Need? 

• Birth to 6 months: 2 mg
• Babies 7-12 months: 3 mg
• Children 1-3 years: 3 mg
• Children 4-8 years: 5 mg
• Children 9-13 years: 8 mg

Zinc can be found in a variety of animal foods including meats, poultry, dairy products, eggs, shellfish. Plant based zinc-rich foods include seeds, nuts, whole wheat breads, whole grain cereals, and beans for zinc supplementation in your child's diet.

Calcium is a mineral that supports your child’s bone growth, heart health, and nerve and muscle functioning.

The window to build strong bones is relatively short. A child who consumes adequate calcium in childhood will set the stage for developing strong bones well into adulthood.

It is widespread knowledge that milk and milk products are rich in calcium, but there are many lesser known alternatives. These include calcium-fortified milk alternatives, dark leafy green vegetables, tofu, fish (salmon and sardines), nuts, seeds, white beans, chickpeas, and fortified cereals.

How Much Calcium Does My Child Need?

Babies younger than 6-11 months old need 200 mg to 260 mg  of calcium per day which can be obtained through breast milk or formula.

As kids get older, they require more calcium to support their growing bones. Calcium requirements in children include are as follows: 

• 1 to 3 years old: 700 mg of calcium per day
• 4 to 8 years old: 1,000 mg of calcium per day
• 9 to 18 years old: 1,300 mg of calcium per day 

Vitamin B12 is an important nutrient needed for healthy red blood cells, cognitive development, enhanced immunity, and converting food into energy.

Vitamin B12 can be found in a variety of animal foods, including meat, dairy and egg products. Plant-based foods are poor sources unless they're fortified with B12. 

A B12 deficiency is sometimes seen in children who are on plant-based diets with no extra supplementation of vitamin B12. 

Additionally, children born to a mother who is B12-deficient or breast-feeding infants of mothers who are B12 deficient are also susceptible to B12 deficiency. 

Disorders affecting the lining of the small intestine, like Crohn's disease or surgical removal of the end of the small intestine, can also lead to a B12 deficiency.

How Much Vitamin B12 Does My Child Need? 

The average recommended amounts of vitamin B12 are measured in micrograms (mcg), and are as follows:

• Infants up to age 6 months: 0.4 mcg per day
• 7-12 months: 0.5 mcg per day
• 1-3 years: 0.9 mcg per day
• 4-8 years: 1.2 mcg per day
• 9-13 years: 1.8 mcg per day

Potassium is an important mineral that supports many of your child’s bodily functions and developmental needs. These include building muscle, supporting optimal growth, ensuring proper functioning of the nerve cells, and regulating body acid and water. 

According to research from the National Health and Nutrition Examination Survey (NHANES), most infants (97%) get optimal levels of potassium through breast milk and/or formula.

However, according to the same research, only approximately 5% of children ages 1 to 3 years and less than 1% of children ages 4 to 5 years get the optimal levels of potassium. 

How Much Potassium Does My Child Need? 

• Ages 1-3: 3,000 mg per day
• Ages 4-8: 3,800 mg per day
• Ages 9-13: 4,500 mg per day
• 14 and older: 4,700 mg per day 

The richest sources of potassium can be found in many fruits and vegetables. Other potassium-rich foods include white beans, black beans, and edamame.

Fiber is a type of indigestible carbohydrate necessary to prevent constipation, improve heart health, and enhance the good bacteria in the gut. 

One study found that many children are falling short of the recommended guidelines for fiber intake. In the study researchers found that only roughly 6% of kids age 1-4 years old met the adequate intake for dietary fiber.

How Much Fiber Does My Child Need?

According to the American Academy of Pediatrics, an easy way to estimate how much fiber your child needs is to take your child's age and add 5 or 10 to it. For example:

• A 5-year-old should get about 10–15 grams (g) of fiber per day.
• A 10-year old should get 15–20 grams (g) of fiber per day.
• A 15-year-old should get 20–25 grams (g) of fiber per day.

High fiber foods include pears, apples, raspberries, green peas, broccoli, whole wheat breads, quinoa, oatmeal, beans, and lentils.

Most children can get the nutrients they need from diet alone. However, there are cases in which a dietary supplement may be considered to prevent a nutrient deficiency from becoming a nutritional disease.

If you are concerned about your child’s nutritional status, and you suspect they may have a nutritional deficiency, it’s best to speak with a healthcare provider first. A healthcare provider can order the necessary blood tests and monitor vitamin and mineral levels accordingly.

Specific vitamin and mineral supplements may be beneficial for kids at risk for deficiencies, including:

Vegetarian or vegan diet: Kids following a vegetarian or vegan diet may need a vitamin B12 supplement as this nutrient is generally only found in animal foods. Kids following a strict plant-based diet may also need supplemental calcium, iron, zinc, and vitamin D.

Medical conditions: Children who have a medical condition that affects the absorption of certain nutrients may need a nutritional supplement. These children may benefit from iron, zinc, and vitamin D supplementation due to damage to the gut that affects absorption.

It is important to discuss micronutrient supplementation with a healthcare provider before giving them to your child. When choosing a supplement for your child, look for quality brands that have been third party tested. These third party testing labels may include NSF International, United States Pharmacopeia (USP), ConsumerLab.com, Informed-Choice, or the Banned Substances Control Group (BSCG).

Emerging research is making the link between vitamin deficiencies in childhood and behavioral problems. This newfound connection makes the case for providing optimal nutrition that much stronger for kids.

• Choose a variety of foods for your kids to try. An ideal meal should incorporate items from each different food group-grains, protein, dairy, and fruits and vegetables.
• Try filling half of your child’s plate with vegetables and fruit. Depending on your child’s age, aim for 1–3 cups per day of vegetables per day. For fruit, kids should try to get 1-2 cups every day.
• To meet a child’s calcium requirements, kids need 2-3 cups of milk or milk-alternatives with calcium. Try to serve lower-fat milks and avoid milk-alternatives that contain a lot of sugar.
• Depending on their age, kids need 1.5 to 4 ounces of whole grains each day. Try to offer whole wheat bread, oatmeal, and brown rice.
• Kids need 2-6.5 ounces of protein every day, depending on their age. Rich protein sources include chicken, turkey, fish, beef, eggs, tofu, beans, nuts, Else nutrition products, and lentils.

Testing for nutrient deficiencies is done to evaluate the levels of specific vitamins and minerals in the body and typically involves a blood test or a series of blood tests.

The test results can be compared to reference ranges of normal values to help your healthcare professional diagnose nutritional deficiencies to prevent the development of nutritional diseases in children.

Prior to testing, your child’s healthcare provider will ask about your child’s health history and current symptoms.

Vitamin and Mineral Panel Tests

If you or your child’s healthcare provider suspects that your child has a vitamin deficiency, a vitamin panel test can be ordered.

A vitamin panel blood test will check the levels of various vitamins (vitamin D, vitamin B12, vitamin A, folate, among others) to identify any deficiencies like vitamin B12 deficiency or Folate deficiency, and determine if a change is needed.

A mineral panel blood test will check your child’s levels of key minerals including calcium, iron, magnesium, and zinc.

Anemia Screening and Complete Blood Count (CBC)

Electrolytes are a category of minerals. An electrolyte panel blood test will test your child’s levels of sodium, chloride, potassium and bicarbonate.

Blood tests are also used to screen for and diagnose anemia in children. Testing the levels of hemoglobin and hematocrit is often the first screening test for anemia in children. This test measures the amount of hemoglobin and red blood cells in the blood.  

A complete blood count, or CBC may also be ordered to test your child for anemia. A complete blood count checks the red blood cells, white blood cells, blood clotting cells (platelets), and young red blood cells (reticulocytes).  

Speak to your healthcare provider to determine if your child needs a blood test for vitamin deficiencies. 

It may be a surprising connection, but there is a link between vitamin deficiencies and behavior problems among children.

Years ago, research on infants showed an association between iron deficiency and decreased alertness, ability to self-soothe, and decreased self-regulation.

New research is emerging showing that a decrease in several micronutrients may play a role in behavior problems in older children. 

One study in school-aged children found that a vitamin D deficiency in grades 6th through 8th was associated with higher aggression and an increase in rule-breaking behaviors. The study also found that lower levels of vitamin D within this age group was linked to symptoms of anxiety and depression.

Another study examining children ages 5-12 found that iron deficiency, anemia, and a vitamin B12 deficiency in boys at around age 8 was associated with 10% higher oppositional behavioral scores.

Iron deficiency was also associated with higher reporting of anxiety and depressive disorders.