Recommended daily intake of essential vitamins for children 1-3 years

For children aged 1 to 3 years, the recommended daily intake of essential vitamins is as follows:

• Vitamin A: 300 to 400 Retinol Equivalents (RE) – Vitamin A is crucial for proper vision, immune system function, and the growth and development of cells. It also supports healthy skin and mucous membranes. Sources of vitamin A include carrots, sweet potatoes, spinach, and fortified dairy products. Adequate intake during these formative years is essential for promoting healthy eyesight and overall growth.
• Vitamin B₁ (Thiamine): 0.4 to 0.6 mg – Thiamine is essential for converting carbohydrates into energy and for supporting the proper functioning of the nervous system. This vitamin is important for cognitive development and energy levels in active toddlers. Good dietary sources include whole grains, legumes, and fortified cereals.
• Vitamin B₂ (Riboflavin): 0.6 mg – Riboflavin plays a key role in energy production and metabolism of fats, proteins, and carbohydrates. It also contributes to the health of the skin and eyes. Foods rich in riboflavin include dairy products, eggs, and green leafy vegetables, which help in supporting overall health in young children.
• Vitamin B₃ (Niacin): 7.4 to 8 mg NE (Niacin Equivalents) – Niacin is important for maintaining energy levels and supporting the health of the skin, digestive system, and nervous system. Sources of niacin include meats, fish, fortified cereals, and legumes, which can contribute to a balanced diet for young children.
• Vitamin B₅ (Pantothenic Acid): 4 mg – Necessary for the synthesis of coenzyme A, pantothenic acid aids in the metabolism of carbohydrates, proteins, and fats. Additionally, this vitamin helps with hormone production and is widely found in foods such as chicken, broccoli, and whole grains.
• Vitamin B₆ (Pyridoxine): 0.6 mg – Vitamin B₆ is vital for the metabolism of proteins and the production of neurotransmitters, which support brain development and function. It is also crucial for the formation of hemoglobin in red blood cells. Dietary sources include poultry, fish, bananas, and fortified cereals.
• Vitamin B₇ (Biotin): Approximately 20 mcg – Biotin is important for energy metabolism and plays a vital role in the health of hair, skin, and nails. While severe biotin deficiencies are rare, this vitamin can be obtained from a variety of foods, including eggs, nuts, and certain vegetables.
• Vitamin B₉ (Folate): 120 to 200 mcg – Folate is essential for DNA synthesis and cell division, making it critical for growth and development. It’s particularly important for brain health and preventing anemia. Good sources of folate include dark leafy greens, legumes, and fortified cereals.
• Vitamin B₁₂ (Cobalamin): 1.2 to 1.5 mcg – Vitamin B₁₂ is crucial for red blood cell formation and maintaining healthy nerve function. Since it is primarily found in animal products, sources for toddlers include meat, dairy, eggs, and fortified foods, particularly for those who may be on a vegetarian diet.
• Vitamin C (Ascorbic Acid): 25 mg – Vitamin C is a powerful antioxidant that supports the immune system, enhances iron absorption, and is necessary for the growth and repair of tissues. It also aids in the formation of collagen. Sources include fruits (like oranges and strawberries) and vegetables, particularly bell peppers and broccoli.
• Vitamin D: 10 mcg – Vitamin D is vital for promoting healthy bone development by enhancing calcium and phosphorus absorption. This vitamin also plays a role in immune function. Sources of vitamin D include fortified dairy products, fatty fish, and exposure to sunlight. Supplementation may be necessary, especially in regions with limited sun exposure.
• Vitamin E: 7 mg α-TE (alpha-tocopherol equivalents) – Vitamin E serves as an antioxidant that helps protect cells from oxidative stress and plays a role in immune function. Good dietary sources include nuts, seeds, and vegetable oils, which can contribute to overall health in young children.
• Vitamin K: 15 to 55 mcg – Vitamin K is essential for blood clotting and bone health. It plays a significant role in preventing excessive bleeding and supporting bone metabolism. Dietary sources include green leafy vegetables, such as spinach and kale, as well as vegetable oils.

It’s important to ensure that children in this age group receive a balanced diet rich in these vitamins to support their rapid growth and development, particularly as they transition to more varied foods and experiences. Parents should consider consulting with pediatricians or nutritionists to address specific dietary needs and ensure optimal nutritional intake.