The B Vitamins for Kids: Why They Matter, What They Do, and Where to Find Them
When it comes to supporting your child’s growth, energy, and brain health, the B vitamins are true nutritional powerhouses. They don’t just come as one single vitamin—there are actually eight different B vitamins, each with its own important role. Together, they help kids turn food into energy, support healthy brain function, keep blood and nerves working properly, and even help make new red blood cells.
Here’s a closer look at each B vitamin, why it matters for kids, and which foods are good sources:
Vitamin B1 (Thiamine)
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What it does: Helps turn carbohydrates into energy and supports nerve function.
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Where to find it: Whole grains, beans, nuts, seeds, and pork.
Vitamin B2 (Riboflavin)
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What it does: Important for growth, energy production, and keeping skin and eyes healthy.
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Where to find it: Milk, yogurt, cheese, eggs, green vegetables, and lean meats.
Vitamin B3 (Niacin)
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What it does: Supports energy production and healthy digestion, and helps keep the skin healthy.
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Where to find it: Chicken, turkey, fish, peanuts, and whole grains.
Vitamin B5 (Pantothenic Acid)
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What it does: Helps the body make hormones and break down fats and proteins for energy.
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Where to find it: Eggs, fish, avocados, broccoli, and whole grains.
Vitamin B6 (Pyridoxine)
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What it does: Essential for brain development and function, and helps make neurotransmitters (the brain’s messengers).
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Where to find it: Bananas, potatoes, chicken, fish, and fortified cereals.
Vitamin B7 (Biotin)
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What it does: Important for hair, skin, and nail health, and helps the body process fats, proteins, and carbs.
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Where to find it: Eggs (especially the yolk), nuts, seeds, and sweet potatoes.
Vitamin B9 (Folate/Folic Acid)
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What it does: Critical for making DNA and new cells—especially important during times of rapid growth, like childhood.
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Where to find it: Dark leafy greens, beans, lentils, fortified cereals, and citrus fruits.
Vitamin B12 (Cobalamin)
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What it does: Keeps nerves and blood cells healthy, and helps prevent anemia.
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Where to find it: Meat, fish, eggs, milk, cheese, and fortified plant-based products.
Why kids need enough B vitamins
Without enough B vitamins, kids may feel tired, struggle to focus, or have trouble with growth and development. The good news is that most kids can get what they need through a balanced diet full of whole foods. For picky eaters, or kids with dietary restrictions, a supplement made specifically for children can help fill the gaps.
Key takeaway: B vitamins work together like a team. From brain health, to energy, to strong growth, they play a crucial role in keeping kids thriving. Offering a variety of colourful foods—whole grains, proteins, fruits, and vegetables—can help ensure your child gets the full spectrum of these essential nutrients. Our Multivitamin contains all 8 B Vitamins - a perfect addition to fill those nutritional gaps.
