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Expertly reviewed by Sarah Bushell, Registered Dietitian & Children’s Nutritionist
A well-rounded diet plays an important role in the overall health of children. Otherwise, it’s possible that they could develop a nutrient deficiency if one particular nutrient or vitamin is lacking.
In fact, a survey from 2018 found that only 18% of children aged between 5 and 15 ate the recommended five standard portions of fruit and vegetables every day.1
So what sort of nutrient deficiencies can children get when they don’t eat a balanced diet? We’ve listed 7 of the most common, below.
According to multiple studies, the most common nutrient deficiencies in children include:
Dietary fibre is an essential macronutrient found in fruit, vegetables, pulses and grains. Our bodies need fibre to maintain bowel health and to prevent constipation.4
It’s also needed for supporting our immune systems by providing food for friendly probiotic bacteria to feed on and it can prevent excessive weight gain as fibre makes you feel fuller for longer.
The main cause of fibre deficiency in kids is a lack of fruit, vegetables and wholegrains in their diet.
Whole foods tend to be more fibre-rich than commercial ultra-processed foods often aimed at children, which can make it tricky to encourage them to eat fibre-rich alternatives.5
Symptoms of a fibre deficiency in kids include:
The amount of fibre children need is determined by their age:
Age | Dosage (per day) |
---|---|
2 - 5 years old | 15g |
5 - 11 years old | 20g |
11 - 16 years old | 25g |
16 years+ | 30g |
Here are a number of ways you can increase your child’s fibre intake:
Something to remember - if your child doesn't eat much fibre now, it's important to slowly increase their fibre intake rather than go all in, as this allows the digestive system to adapt. At the same time, your child will need to drink plenty of water too.
A folate deficiency is when there is a lack of folic acid (a type of B vitamin needed to make red blood cells) in the blood which puts your child at risk of developing anaemia.7
Folate deficiency is rare although most children don’t eat enough folate rich foods, putting them at risk of folate deficiency.
Causes include:
The key symptoms of folate deficiency in kids include:
The amount of folate that kids needs vary by age, as they require more as they grow older.10
Age | Dosage (per day) |
---|---|
1 - 3 years old | 150mcg |
4 - 8 years old | 200mcg |
9 - 13 years old | 300mcg |
14 - 18 years old | 400mcg |
Fortunately, you can help to raise their folate levels by including the following foods and supplements in their diet:
Iron is an essential nutrient that helps the body make red blood cells, much like folate.12
Iron deficiency is the most common one in kids, and left untreated can lead to anaemia.
Some of the main causes of iron deficiency in kids include:
Initially and if mild, children may not show any symptoms. However, some of the key signs of iron deficiency anaemia include:
Again, the amount of iron kids need varies by age as the recommended dosage varies as they grow up.15
Age | Dosage (per day) |
---|---|
1 - 3 years old | 6.9mg |
4 - 6 years old | 6.1mg |
7 - 10 years old | 8.7mg |
11 - 18 years old (girls) | 14.8mg |
11 - 18 years old (boys) | 11.3mg |
Thankfully, a healthy balanced diet will supply the number of iron children need but if they won't eat certain foods there are supplements you can provide your child with to up their iron levels.
These include:
Vitamin D is an essential component of your kids’ diet, as it helps with their bone and muscle health.17
However, a large number of children, and adults, have a deficiency in it.
There are a number of different potential causes of vitamin D deficiency in kids including:
Vitamin D deficiency often goes under the radar as there aren’t many signs of a deficiency until levels are very low. Some of these signs include:
The recommended children’s dosage for vitamin D is as follows:20
Age | Dosage (per day) |
---|---|
0 - 1 years old | 8.5-10µg |
1 - 4 years old | 10µg |
5 - 18 years old | 10ug between October and March |
Unlike other common nutrient deficiencies in kids, the only way to safely increase their vitamin D levels are through supplements.
Some foods are fortified with vitamin D (some breakfast cereals and milk) but these won't safely provide enough. It’s perfectly safe to have fortified foods alongside a supplement.
We hope you’re feeling more informed on the most common nutrient deficiencies in kids after reading our guide. For more information on keeping your kids healthy, we have a wide range of helpful articles in our Children’s Health section on the Health Hub
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Last updated: 22 June 2022