Vitamins for children: for healthy hair, skin and nails

Vitamins are gaining more and more popularity. Parents who have come to the pharmacy simply run up their eyes from the widest range of vitamin preparations. But vitamins, like other medicines, have a great effect on human health. That is why every parent needs to know, at least in general terms, what vitamins are.

What are vitamins and why do children need them?

Vitamins are a class of organic substances. They are needed for a healthy metabolism.

If children do not consume enough of them, certain problems may arise with the functioning of the body.

Typically, breast milk or formula provides almost everything your baby needs in the first 4 to 6 months. The exception is vitamin D.

After 4 to 6 months, as your baby's diet gradually changes from completely liquid foods to complementary foods, your doctor may recommend additional vitamin supplements.

Vitamin supplements for children under one year old are not a mandatory element if a variety of foods are introduced to the child, but there are exceptions. Vitamin preparations may be required if:

the child was born prematurely;
the baby has a low birth weight;
the child is small for his gestational age;
the infant consistently consumes less breast milk or formula than other children of their age;
The baby has chronic health problems that affect appetite or food absorption.

Ideally, a child should receive their vitamins from a balanced, healthy diet, which includes:

milk and its products (it is advisable for children from 3 years to buy low-fat milk);
fresh fruits and leafy green vegetables;
protein (chicken, meat, eggs, fish, dairy products);
whole grains such as unprocessed oats and brown rice

Given the constant lack of time, it is not always possible to think over the home menu in detail. Therefore, experts recommend a daily multivitamin supplement (such as Perfectil).

In a wide variety of vitamins and minerals, some of the supplements stand out as good aids in the health of hair, skin and nails.

Vitamins for healthy hair

Vitamin C

It has antioxidant properties and has a beneficial effect on hair growth, stimulates hair restoration after hair loss.

Vitamin C is essential for the production of tyrosine. Tyrosine is essential for maintaining the structural integrity of hair strands and follicular cells. A low amount of vitamin C in the body leads to dry and flaking hair. Vitamin C helps fight free radicals that damage hair, making it fragile and weak.

Studies have shown that vitamin C inhibits the production of the protein DKK-1, otherwise known as the hair loss protein, and promotes hair growth. Vitamin C helps the body produce collagen, a vital protein for healthy hair.

Spinach, blueberries, citrus fruits, kiwis and pineapples are just a few of the vitamin C-rich foods.

Infants do not need regular vitamin C supplements unless they develop overt scurvy, a vitamin C deficiency disease.

The FDA (Food and Drug Administration) requirements for nursing mothers are 120 mg of vitamin C per day (over 18) and 115 mg per day (under 18). The addition of vitamin C does not significantly change its amount in human milk; it remains constant regardless of the amount of vitamin consumed by the mother.

Vitamin B12

It is also called cobalamin. Vitamin B12 is used by the body to replicate (synthesize) DNA, which is essential for healthy hair. It can boost metabolism in the layers of the skin. Thanks to this, more nutrients can reach the scalp and hair will grow healthy and strong.

Vitamin B12 also helps healthy hair growth by stimulating red blood cell production. These cells serve to carry oxygen to the living part of the hair. Without adequate oxygen, hair will not maintain its healthy growth.

Foods rich in vitamin B12 are eggs, milk, meat.

Babies whose mothers are healthy and consume vitamin B12 do not need this vitamin supplement.

It is recommended that mothers who do not consume animal protein or who are at risk of vitamin B12 deficiency consume enough of this vitamin when carrying a baby and lactating through vitamin supplements or foods saturated with this vitamin. When a nursing mother has adequate B12 status, her baby receives enough vitamin A through breast milk. A simple blood test can diagnose vitamin deficiency.

Infants may develop clinical symptoms of vitamin B12 deficiency before the mother shows these signs. A vitamin B12 deficiency can occur in infants from 2 to 6 months, but will not be clinically evident until 6 to 12 months. Symptoms of vitamin B12 deficiency in infants include vomiting, lethargy, anemia, hypotension, and developmental delay / regression.

The daily intake of vitamin B12 for adults is 2.4 μg during pregnancy and 2.8 μg during lactation. Small amounts of vitamin B12 are stored in the liver, so daily intake is not required.

Niacin

Niacin increases blood flow by dilating blood vessels in the scalp, increasing the amount of nutrients and oxygen in the hair follicles. Niacin converts carbohydrates into energy. It supports the structure of blood cells and improves blood circulation, thereby aiding hair growth.

Niacin activates hair growth, minimizes the accumulation of cholesterol. When cholesterol builds up in the scalp, it is converted into the enzyme 5-alpha reductase. An increase in this enzyme leads to hair loss.

Fish, shrimp, beans, dairy products, almonds, celery, and carrots are all rich in niacin.

Niacin deficiency in infants in developed countries is extremely rare and no supplementation is recommended.

Biotin, or vitamin B7

Biotin is a valuable tool for hair growth. Biotin reacts with cellular enzymes and is highly important in the synthesis of amino acids - the building blocks of proteins.

As is well known, hair is made up of a protein called keratin. Therefore, consumption of foods rich in biotin promotes hair growth.

Biotin is also essential for skin cells. Healthy skin cells play a significant role in keeping the hair follicles healthy. Weak or unhealthy hair follicles lead to hair loss.

Peanuts, almonds, soy, fish, egg yolk, and avocado are excellent sources of biotin.

Children should get a certain amount of biotin from their diet, regardless of whether they are taking vitamin supplements or not.

Daily allowance for infants and young children:

0 - 6 months - 5 mcg biotin / day;
7 - 12 months - 6 mcg biotin / day;
1 - 3 years - 8 mcg biotin / day.

Vitamin E

Vitamin E helps restore hair from within. It increases blood flow to the scalp. The antioxidant properties of Vitamin E help to restore damaged hair follicles and prevent tissue hypoxia, which promotes healthy hair growth.

This vitamin moisturizes hair from root to tip, makes it shinier and prevents early gray hair.

There have been no reported cases of vitamin E deficiency in healthy infants who were fed breast milk. Vitamin E supplements are not recommended for mothers and their babies.

Vitamin D

Hair follicles are very sensitive to hormones. Vitamin D is a hormonal substance that plays a significant role in the differentiation of cell growth, calcium homeostasis and in immune regulation. The correct hormonal balance leads to the formation of healthy hair follicles.

Studies have shown that a lack of vitamin D leads to alopecia (pathological baldness), which is an autoimmune disease.

Increase your vitamin D levels by including halibut, eel, and salmon in your diet.

Pediatricians recommend that all children get a vitamin D supplement (400 IU per day) during the winter due to the decreased amount of sunlight and the increased incidence of rickets.

Sunny summer is a great opportunity to make up for the lack of this vitamin.

The factors that put an infant at risk of vitamin D deficiency are few:

the child is little exposed to the sun. For example, if you live in a far northern latitude, in a city where high-rise buildings and pollution in the atmosphere block sunlight, your child's skin is always completely covered, he is indoors during the day, or you constantly use high SPF sunscreen;
both the baby and the mother have darker skin and therefore need more sun to create enough vitamin D. This is a problem of “insufficient sunlight” - the darker the skin pigmentation, the more sun is required. There is little information available on how much sunlight is required if you have medium to dark skin;
the mother lacks vitamin D.

The level of this vitamin in breast milk depends on the maternal status of vitamin D. When the baby gets enough sunlight, the deficiency in the mother is unlikely to be a problem for the baby. However, when the baby is not producing enough vitamin D from the sun, then breast milk will have to meet a larger percentage of its needs.

If mom doesn't like to walk in the sun or does not consume a lot of foods or supplements that are rich in vitamin D, then she may also be deficient in vitamin D.

The best way to get vitamin D is through sun exposure. Depending on where you live and how dark your skin is, going outside regularly may be the only "medicine" you or your child needs to make enough vitamin D.

The main source of vitamin D for babies, besides sunlight, is the reserves that were stored in the baby's body before birth. Since maternal vitamin D status while carrying a baby directly affects an infant's vitamin D stores at birth and especially in the first 2 to 3 months, it is very important that pregnant women make sure they have adequate vitamin D levels.

Adding vitamin D to a mom's diet and / or exposure to ultraviolet light will increase the level of the vitamin in breast milk. As long as the mother has enough of it, her breast milk will have the "correct" level of this vitamin. But babies are designed so that they only get some of their vitamin D from breast milk, and the rest from sun exposure.

Scientists have shown that a mother's vitamin D supplement of 2,000 IU / day safely supplies breast milk with adequate amounts of vitamin D to meet the baby's needs.

Omega-3 fatty acids

Omega-3 fatty acids make hair thicker, nourish it and reduce inflammation that leads to hair loss.

According to research, supplementation with omega-3 fatty acids for 6 months results in increased hair growth, reduced hair loss, and increased hair diameter and density.

Tuna, salmon, mackerel, egg yolk, sardines, white fish, and walnuts are good sources of omega-3 fatty acids.

Women should include omega-3 fatty acid supplements in their diet before and during pregnancy and lactation.

Omega-3 fatty acids are called essential fats because they are not synthesized by the body. They must be obtained from foods that contain high levels of these acids, or from dietary supplements. Women should build up this important fat six months before conception, and also be aware that frequent pregnancies, especially at short intervals, can deplete the mother's supply of omega-3 fatty acids.

Children from 6 months of age should receive additional omega-3 fatty acids.

Omega-3 is a good fat that helps develop the brain, eyes, and nervous system. Studies have shown that children with satisfactory omega-3 levels read better, have better short and long-term memory, have fewer behavior problems, less anxiety, and lower levels of hyperactivity and aggression.

When omega-3 fatty acids are insufficient in early childhood, problems with intelligence and emotions can arise.

Recommended children's dose of omega-3 fatty acids:

0 - 12 months - 0.5 g / day;
from 1 to 3 years - 0.7 g / day.

Vitamin B5

Vitamin B5 is good for the adrenal glands, which support hair growth. Scientists have shown that the inclusion of this vitamin significantly increases the diameter of the scalp fibers, which means you will have strong hair. This results in increased hair thickness and increased flexibility.

Vitamin B5 is not recommended as a special supplement for infants.

Experts recommend the following daily doses of vitamin B5:

infants 0 - 6 months - 1.7 mg;
babies from 7 months up to a year - 1.8 mg;
children from 1 to 3 years old - 2 mg.

Zinc

Zinc is an essential ingredient for many enzymes. This element significantly increases the health of hair follicles - suppresses regression and speeds up their recovery. This action promotes hair growth.

The scientific literature states that low zinc concentrations in the body lead to the development of alopecia - hair loss due to stress. Researchers have found that zinc supplementation for alopecia patients results in hair regrowth.

Healthy, full-fledged babies who eat breast milk do not need zinc supplementation. They get enough from breast milk and (after 6 to 8 months) from complementary foods. Good sources of zinc are meat (especially red meat) and yogurt.

Signs of zinc deficiency are decreased appetite, decreased immune function, decreased activity, unstable growth.

Iron

Iron helps in the absorption of nutrients and transport them through the bloodstream to the hair follicles, which leads to hair growth.

Researchers have shown that hair loss is largely related to iron deficiency.

Breast milk and formula contain iron, but when the baby begins to eat solid food, the need for iron increases (from 0.27 mg daily - up to 6 months, to 11 mg per day - from 7 to 12 months). At this point, it is important that your child has a good source of iron from food. This is meat puree, iron-fortified porridge and legumes such as lentils, beans.

The doctor may recommend iron supplementation if the child does not eat foods rich in this element. Infants born prematurely have less iron stores at birth and usually need iron supplementation.

Vitamins for healthy skin

Vitamin E

Vitamin E is a fat-soluble antioxidant essential for skin health. The main role of this vitamin for the skin is to prevent damage from free radicals.

Vitamin E prevents the formation of wrinkles by increasing the production of collagen, the connective tissue that keeps the skin elastic. It supports new cell growth and accelerates cell regeneration.

Vitamin A

Vitamin A is required for the maintenance and repair of vital skin tissue. It works by normalizing the functions of the skin, regulates the process of its renewal, making it smooth and even. Vitamin A restores the cellular structure of the epidermis, thereby optimizing UV protection. This reduces the distribution of melanin granules and thus reduces pigmentation.

Vitamin A reduces the likelihood of acne breakouts by decreasing sebum production. It improves hydration (moisture saturation) of the skin and helps in eradicating precancerous lesions. Vitamin A increases the rate of wound healing.

Sweet potatoes, carrots, milk, meat, and dark leafy greens are the best sources of vitamin A.

Breast milk is a natural source of vitamin A. Continuous breastfeeding is the best way to protect babies from vitamin A deficiency. Almost all babies are born with low reserves. For the first 6 months, mothers should exclusively breastfeed their babies to increase the vitamin content. Starting at six months of age, vitamin A should be obtained from breast milk, foods rich in this vitamin, and supplements as needed.

Vitamin B3

Vitamin B3, or niacin, increases the rate of cellular metabolism, which decreases with age. Niacin helps to heal wounds, repair sun damage. It strengthens the skin barrier and improves skin hydration and elasticity.

Vitamin B3 reduces wrinkles, acne and red spots.

Vitamin K

Vitamin K reduces stretch marks, scars, spider veins, dark spots and circles around the eyes. Brittle capillaries that cause blood to enter the skin are one of the causes of under eye circles. Vitamin K stops this leakage and improves the strength of the capillaries, preventing bleeding from them.

Vitamin K improves skin elasticity by activating a protein called carboxyglutamic acid. This protein inhibits the calcification of skin tissue, which leads to wrinkles. Vitamin K is required for normal blood clotting.

A baby's vitamin K reserves at birth are very low. Increasing mom's vitamin K intake increases the amount of vitamin K in breast milk.

Vitamin B12

Vitamin B12 promotes skin health by helping to regenerate skin cells and moisturizing.

Vitamin increases energy levels and prevents depression and stress.

Studies show that stress leads to dermatological problems like acne, brittle nails and even hair loss.

Infants of healthy mothers with an adequate intake of vitamin B12 do not need this vitamin supplement.

There is evidence that babies born to women with vitamin B12 deficiencies have low vitamin B12 stores at birth. Studies have shown that mothers with vitamin B12 deficiency have low levels of vitamin B12 in milk.

For mothers who are vitamin deficient, increasing intake of this vitamin increases the amount in milk.

Vitamins for healthy nails

Vitamin A

Vitamin A is a powerful antioxidant that fights free radicals and supports healthy nail growth. It helps in cell differentiation, boosts immunity, thus preventing nail infections, helps to grow strong nails.

Lack of vitamin A leads to dry and brittle nails, because epithelial cells lose their moisture and become hard and dry. Include liver, eggs, milk, carrots, and green leafy vegetables in your diet.

Iron

Lack of iron leads to brittle nails. When there is anemia due to iron deficiency, the body cannot produce enough hemoglobin. This lack of oxygen leads to unsatisfactory nail growth.

Iron deficiency can cause the nails to peel off from the nail bed. Red meat, seafood, poultry, beans, dried fruits, and green leafy vegetables are the best sources of iron.

Zinc

Zinc is involved in cell division and growth. Nails require sustained levels of zinc for healthy growth. Zinc deficiency slows down the growth of nails and increases their delamination.

Zinc deficiency manifests itself in the form of white spots on the nail plate.

Oysters, beef, pumpkin seeds, and squash are the best sources of zinc.

Vitamin C

Vitamin C maintains the integrity of the nail, strengthens the skin, connective tissue, bones and blood vessels. Vitamin C helps nails grow and strengthens them. It prevents burrs by helping collagen formation.

Include citrus fruits in your diet to boost your vitamin C.

Iodine

Iodine deficiency can lead to brittle nails.

Breast milk is the single best source of iodine for babies. For children under 6 months. the daily dose of iodine is 90 mcg, for children 7 - 12 months old - about 110 mcg.

Riboflavin

Riboflavin regulates cell growth and multiplication, promotes healthy growth of nails and hair.

A fragile nail is a symptom of an imbalance in the thyroid gland, and adequate levels of riboflavin regulate healthy endocrine function. Riboflavin boosts the body's natural immunity and prevents nail infections. Riboflavin, together with biotin, helps to form new tissues, promotes the growth of stronger and smoother nails.

You can increase your riboflavin levels by including eggs, dried peas, shellfish, asparagus, and spinach in your diet.

Riboflavin supplements are not recommended for infants as deficiency is rare in developed countries. Riboflavin levels in human milk are fairly constant and are usually only disturbed by large vitamin supplements.

Thus, the vitamins for hair and nails, as well as for the skin, are practically the same. They are all necessary for the body to grow and maintain cells.

Other minerals and vitamins children need for immunity

Vitamin B1 (thiamine)

Babies need adequate levels of vitamin B1 for normal development.

The researchers state that a deficiency of vitamin B1 (thiamine) in infants negatively affects their motor functions and motor skills.

A lack of vitamin B1 (thiamine) in infants has been shown to have serious consequences for their development.

If a mother gets enough thiamine, her milk has enough vitamin B1 for her baby. In this case, additives are not needed.

Vitamin B6

Vitamin B6 helps the body convert food into energy. Vitamin B6 itself is used to support healthy body function and brain development.

Calcium

Calcium is required for the formation of strong bones and teeth, stimulates enzymes that convert food into energy. Approximately 99% of the calcium in the body is found in bones and teeth. And since children grow bones all the time, they need a constant supply of calcium to grow fully.

Babies who eat their mother's milk do not need additional calcium.

Some experts argue that many children do not meet the need for this substance. This is partly because juices and other drinks are so popular that babies consume little milk.

Vitamin D helps the body absorb calcium. Make sure your baby is getting enough of this vitamin.

Fluorine

Fluoride is a mineral known to be effective in preventing tooth decay. Infants do not need to receive fluoride supplements for the first 6 months of life, whether they are breastfeeding or formula-fed.

Remember, appropriate fluoride supplements are based on each child's unique needs. A drug supplement should be reviewed by you and your doctor until all of your child's permanent teeth have grown.

Folic acid

Folic acid (folate) is a B vitamin. Researchers discovered the importance of folic acid in preventing anemia about 70 years ago. But it was only recently that they learned about the link between a lack of folate and certain birth defects.

Getting enough folate reduces the risk of developing neural tube defects. Folate is helpful when taken before pregnancy and during the first trimester of gestation.

The developing fetus needs folic acid to create healthy new cells, DNA and RNA (genetic material). It is also needed for the formation of normal red blood cells and certain amino acids. These functions are very important during pregnancy and during infancy, when cells divide and grow rapidly.

"Vitamin" myths

There are many facts and myths about vitamins that are not always known to parents.

additional doses of vitamins will not turn a child into a genius. Intelligence depends on many indicators. These are genetics, nutrition and, above all, a stimulating environment. When a child is given nutritious food, it will contain many vitamins, minerals and proteins that the brain cells need. Therefore, taking additional vitamins is not directly related to intelligence, and there is no "intelligence vitamin";
does not require many vitamin supplements. If the intake of these essential nutrients is not satisfied through food, then only additional vitamin intake will be required;
one more thing that is strongly emphasized. It is believed that skinny children are vitamin deficient. A child has a certain constitution and body structure due to genes. If a child is thin, this does not mean that he is not healthy. Conversely, an obese child cannot be guaranteed healthy. Because he has a large body, he needs more nutrition and can often lack vitamins and be anemic. When children are born, they receive mineral and vitamin reserves from the mother. Since the child is growing quite quickly, he will additionally need folate, iron and vitamin C. If the child is active and developing well, then these are probably the only additional things that will be needed;
some children have poor appetite, but giving them extra vitamins will not increase it.

If a child who has a normal appetite suddenly begins to refuse food, see a doctor to find out if he is suffering from any illness. Many common ailments, such as sore throat, teething, flu, and stomach problems, cause loss of appetite. They need to be treated, and not fed to the child with additional doses of vitamins.

Excessive consumption of certain vitamins even causes loss of appetite.

If you are giving vitamins to your children, follow these tips:

keep vitamins away from children so that they do not treat them like candy;
try not to “fight” for food with your children or use sweets as bribes to “clear” the children's plate. Give the vitamin after meals instead.

When your child is taking medication, ask the doctor about any interactions with the vitamins or minerals they are taking. Make sure the vitamin supplement will not increase or decrease the effect of another drug.