Tiếng ViệtDuring the developmental stages from early childhood to adolescence, the body requires a large amount of essential nutrients to ensure comprehensive physical, intellectual, and mental growth. The article below will help you better understand the key nutrients for children and teenagers, as well as how to effectively supplement nutrition at each age so they can build a strong foundation for overall development.
Why is it important to supplement nutrients for children and teenagers?
Children and teenagers go through the fastest and most significant stages of growth, both physically and mentally. Providing adequate nutrition during this period plays a decisive role in height, weight, bone structure, learning ability, and immune strength. Without sufficient essential micronutrients, children may experience stunted growth, malnutrition, poor academic performance, and increased susceptibility to illness.
During school age and puberty, the brain and nervous system require a significant amount of energy to function effectively. Nutrients such as iron, zinc, DHA, and B vitamins help improve memory and concentration. When lacking these nutrients, children may feel tired, lose focus, experience academic pressure more easily, and see a decline in learning performance.
Children’s immune systems are also not yet fully developed, making them more vulnerable to viruses and bacteria. Proper supplementation of nutrients for children and teenagers helps the body build an effective defense system and shortens recovery time after illness. In addition, an unbalanced diet during childhood can lead to long-term consequences such as obesity, diabetes, high blood pressure, or short stature in adulthood.
Not only does nutrition affect physical development, but adequate nutrient intake during growth also contributes to a child’s psychological development and confidence. Children who are properly nourished tend to be healthier, more active, cheerful, and better able to integrate socially.
The most important nutrients for children and teenagers
Children and teenagers not only need sufficient daily energy intake but also essential micronutrients to support the development of bones, muscles, the brain, and the immune system. Below are the most important nutrients that should be prioritized.
Calcium and Vitamin D – For bone development and height growth
Calcium is the primary mineral that forms bones and teeth. Throughout childhood—especially during puberty—the demand for calcium increases significantly to support rapid height growth. A lack of calcium can lead to rickets, stunted growth, and a higher risk of osteoporosis later in life.
Vitamin D helps the body absorb calcium effectively from the intestines. If a child’s diet lacks vitamin D, even sufficient calcium intake will not be effective and may even lead to abnormal calcium deposition in the body.
Food sources rich in calcium and vitamin D: milk, yogurt, cheese, sardines, salmon, egg yolks, mushrooms, and sunlight (which helps the body naturally synthesize vitamin D).
Iron – Blood formation and improved concentration
Iron is an essential component of hemoglobin, which transports oxygen to tissues throughout the body. During periods of rapid growth, iron requirements increase to support blood production—especially in girls after puberty due to menstruation. Iron deficiency can lead to anemia, causing fatigue, pale skin, reduced concentration, drowsiness, and poor academic performance.
Iron-rich food sources: red meat, animal liver, seafood, eggs, soybeans, spinach, and legumes. Plant-based iron should be consumed with vitamin C-rich foods to enhance absorption.
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Zinc – Physical growth and immune support
Zinc is a vital nutrient for children and teenagers with many important health roles. It helps stimulate growth, supports cell development, improves appetite, and strengthens the immune system. Zinc deficiency can lead to poor appetite, frequent illness, slow wound healing, diarrhea, or skin inflammation. Notably, zinc also helps regulate hormonal activity during puberty, supporting overall physical and sexual development.
Zinc-rich food sources: seafood (especially oysters), beef, chicken, eggs, nuts (pumpkin seeds, almonds), and soybeans.
Omega-3 (DHA, EPA) – Brain and vision development
Omega-3 is a group of essential fatty acids that the body cannot produce on its own, with DHA and EPA being the most important. DHA makes up a large portion of the brain’s gray matter and the retina, helping develop intelligence, improve memory, and enhance learning ability. EPA supports anti-inflammatory functions, regulates mood, and improves blood circulation. Children who receive sufficient Omega-3 tend to be more alert, focused, quick in reflexes, and less likely to experience behavioral disorders.
Omega-3-rich food sources: salmon, mackerel, sardines, chia seeds, flaxseeds, walnuts, and fish oil.
B vitamins – Energy metabolism and nervous system support
B vitamins (B1, B2, B3, B5, B6, B12, folate, etc.) are essential for children as they help convert nutrients into energy, support blood cell production, and maintain stable nervous system function. This group of vitamins is especially important for children and students during periods of intense learning. A deficiency in B vitamins can lead to fatigue, insomnia, memory decline, and irritability.
Food sources: whole grains, meat, fish, eggs, milk, legumes, and dark leafy green vegetables.
Other vitamins and minerals
- Vitamin A helps protect the eyes, improve vision, support immunity, and promote cell development
- Vitamin C acts as an antioxidant, enhances iron absorption, and strengthens the immune system
- Vitamin E and Selenium help protect cells from damage and prevent premature aging
- Magnesium is involved in the activity of over 300 enzymes in the body, helps relax muscles, and improves sleep
- Iodine supports thyroid function, brain development, and regulates metabolism
Food sources: fruits, fresh vegetables, nuts, seafood, eggs, milk, and iodized salt.
Suggestions for effective nutrient supplementation for children and teenagers
To ensure children and teenagers receive adequate nutrition, it is important not only to consider their nutritional needs at each age but also to focus on appropriate ways of supplementation based on age, physical condition, and lifestyle.
First and foremost, a diverse and balanced diet is the most important foundation for providing essential nutrients to children and teenagers. Daily meals should include all food groups: carbohydrates, protein, fats, vegetables, and fresh fruits. Try to vary meals regularly to make them more appealing while ensuring children receive a full range of vitamins and minerals from natural food sources.
In addition to nutrition, physical activity plays an important role in helping the body absorb and metabolize nutrients more effectively. Children should be encouraged to engage in at least 60 minutes of physical activity per day, ranging from light activities such as walking and cycling to sports like swimming, football, or badminton—depending on their age and personal interests.
Moreover, sufficient and high-quality sleep is essential. This is when the body releases growth hormone and carries out recovery and tissue-building processes, which are especially important during puberty. Younger children need 10–12 hours of sleep per day, while teenagers should maintain 8–10 hours.
Finally, parents should help build healthy eating habits, maintain a positive mealtime environment, and avoid putting pressure on children. Raising a healthy body starts with simple but consistent daily habits.
For children who are picky eaters, have poor appetites, or show signs of nutrient deficiencies (such as slow weight gain, frequent illness, or poor academic performance), parents may consider using dietary supplements or specialized nutritional products. However, it is essential to choose reputable supplements suitable for the child’s age, with clear origins, and to consult a nutritionist or pediatrician before long-term use.
Hito offers a variety of products such as Hito Tall, Hito A+, Hito Yum, providing diverse nutritional support for children and supplying essential nutrients to help them grow and develop optimally. If parents have any questions about nutrition, don’t hesitate to contact Hito’s nutrition experts for detailed guidance.
