Recommended daily intake of essential vitamins for children 4-6 years

For children aged 4 to 6 years, the recommended daily intake of essential vitamins is as follows:

Vitamin A: 350 to 400 Retinol Equivalents (RE) – Vitamin A is crucial for maintaining healthy vision, supporting immune function, and facilitating proper growth and development of cells. A diet rich in vitamin A can be achieved through foods such as carrots, sweet potatoes, spinach, and fortified dairy products. Adequate intake of this vitamin is vital for developing strong eyesight and a robust immune system.
Vitamin B₁ (Thiamine): 0.6 mg – Thiamine plays a key role in converting carbohydrates into energy and is essential for the proper functioning of the nervous system. It is important for cognitive development and energy levels as children become more active. Sources of thiamine include whole grains, legumes, nuts, and pork.
Vitamin B₂ (Riboflavin): 0.6 to 0.7 mg – Riboflavin is important for energy production and the metabolism of fats, proteins, and carbohydrates. It also promotes healthy skin, eyes, and red blood cells. Foods high in riboflavin include dairy products, eggs, green leafy vegetables, and fortified cereals.
Vitamin B₃ (Niacin): 8 to 10.1 mg NE (Niacin Equivalents) – Niacin is important for energy metabolism and the health of the skin, digestive system, and nervous system. It helps maintain overall health and supports a healthy appetite. Niacin is found in meats, fish, poultry, and fortified grains.
Vitamin B₅ (Pantothenic Acid): 4 mg – Pantothenic acid is necessary for the synthesis of coenzyme A, which is involved in the metabolism of carbohydrates, proteins, and fats. It is essential for hormone production and overall energy levels. Good dietary sources include chicken, beef, potatoes, and whole grains.
Vitamin B₆ (Pyridoxine): 0.7 mg – Vitamin B₆ is critical for protein metabolism and the production of neurotransmitters, which support brain development and function. It plays a significant role in the formation of hemoglobin in red blood cells. Sources include poultry, fish, potatoes, bananas, and fortified cereals.
Vitamin B₇ (Biotin): Approximately 25 mcg – Biotin helps in the metabolism of fats and carbohydrates and is beneficial for maintaining healthy hair, skin, and nails. While deficiencies in biotin are rare, it is still important for overall health. Foods rich in biotin include eggs, nuts, and seeds.
Vitamin B₉ (Folate): 140 to 200 mcg – Folate is essential for DNA synthesis and cell division, making it crucial for growth and brain development in young children. It is particularly important for preventing anemia and supporting overall health. Major sources of folate include dark leafy greens, legumes, and fortified cereals.
Vitamin B₁₂ (Cobalamin): 1.2 to 1.7 mcg – Vitamin B₁₂ is vital for red blood cell formation and the maintenance of a healthy nervous system. As this vitamin is primarily found in animal-based foods, sources include meat, fish, dairy products, and fortified cereals. Ensuring adequate intake is particularly important for vegetarian or vegan children.
Vitamin C (Ascorbic Acid): 25 to 35 mg – Vitamin C is a powerful antioxidant that supports the immune system, aids in the absorption of iron from plant-based foods, and is necessary for the growth and repair of tissues. Rich sources include citrus fruits, berries, tomatoes, and green vegetables, which can enhance overall health and resilience.
Vitamin D: 10 mcg – Vitamin D is essential for calcium absorption, promoting healthy bone growth and development. It also supports the immune system. Children can receive vitamin D through exposure to sunlight, as well as from fortified milk, fatty fish, and eggs. Supplementation may be necessary in some cases, especially in areas with limited sunlight.
Vitamin E: 8 mg α-TE (alpha-tocopherol equivalents) – Vitamin E acts as a potent antioxidant, helping to protect cells from oxidative damage and supporting immune function. Good sources include nuts, seeds, vegetable oils, and green leafy vegetables, which contribute to overall health and wellness.
Vitamin K: 20 to 55 mcg – Vitamin K is essential for proper blood clotting and plays a significant role in bone health. It supports the body’s ability to prevent excessive bleeding and is found in green leafy vegetables, such as kale and spinach, as well as in fermented foods.

It is important for children within this age group to receive a balanced diet that includes a variety of foods rich in these vitamins to support their ongoing growth, development, and overall health. Parents should consider consulting with healthcare professionals such as pediatricians or nutritionists to ensure their child’s dietary needs

Data from: 1.Tervise Arengu Instituut. toitumine@tai.ee; 2.Office of Disease Prevention and Health Promotion (ODPH), Table E3.1.A4. Nutritional goals for each age/sex group used in assessing adequacy of USDA Food Patterns at various calorie levels;