Are your kids getting the right nutrients?

As moms, we do everything to keep our little ones healthy—organic snacks, filtered water, screen time limits—but when it comes to vitamins and minerals, are we giving them what they truly need?

Modern diets, even the "healthy" ones, can be surprisingly low in essential nutrients, especially for growing kids. And while we’re told to focus on calcium for bones and vitamin C for immunity, there are six powerhouse nutrients that don’t get enough attention—but are crucial for brain development, immunity, focus, and long-term health.

Let’s dive into the six must-have vitamins and minerals that conscious moms should prioritize for their kids—and the best ways to make sure they’re getting enough.

1. Vitamin A: The vision & immunity booster

Vitamin A is like a superhero for eyesight, skin, and immunity—but many kids aren’t getting enough.

Why kids need it:

• Supports healthy vision and protects against night blindness.
• Strengthens the immune system (especially important in those daycare and school years!).
• Keeps skin and gut lining strong, preventing infections.

Best sources:

• Eggs, liver, butter, and whole milk (real, not low-fat!).
• Orange veggies (carrots, sweet potatoes, pumpkin).
• Leafy greens (spinach, kale—try blending into smoothies or make spinach pancakes!).

The challenge:
Kids are often picky about vegetables, let alone organ meats, so supplementation can be a great way to ensure they’re getting enough.

2. B Vitamins: The brain & energy powerhouse

B vitamins are the fuel for focus, memory, and energy. Without them, kids can feel sluggish, moody, and struggle with concentration.

Why kids need them:

• Helps brain function, learning, and focus (goodbye, brain fog!).
• Supports energy production and metabolism.
• Important for red blood cell formation and nervous system health.

Best sources:

• Eggs, dairy, and grass-fed meat (especially B12).
• Leafy greens, beans, and whole grains (great for folate and B6).
• Nutritional yeast (tastes like cheese and is packed with B vitamins, great to sprinkle over vegetables or a lasagna).

The challenge:
Kids who are picky eaters, vegan, vegetarian or eat mostly processed foods can miss out on key B vitamins, leading to fatigue and poor focus.

3. Vitamin D: The sunshine hormone for immunity & mood

Vitamin D isn’t just a vitamin—it’s actually a hormone that affects everything from bones to brain function. And yet, most kids today are deficient due to less outdoor time and sunscreen blocking absorption.

According to the European Academy of Pediatrics, studies have affirmed that a considerable number of healthy European children may be vitamin D deficient, especially in high-risk groups (darker pigmented skin, living in areas with reduced sun exposure and other disorders).

Why kids need it:

• Boosts immunity, reducing colds and infections.
• Helps absorb calcium for strong bones and teeth.
• Regulates mood and prevents anxiety.

Best sources:

• Sunlight! Just 10-30 minutes of outdoor play helps.
• Fatty fish (salmon, sardines, tuna).
• Egg yolks, mushrooms, and fortified foods.

The challenge:
Most kids don’t get enough daily sun exposure, making supplementation a great option—especially in colder months.

4. Vitamin E: The cell protector & skin healer

Vitamin E is an antioxidant powerhouse that keeps kids' skin, brain, and immune system strong.

Why kids need it:

• Protects brain cells from oxidative damage (super important for learning and memory!).
• Strengthens the immune system and fights inflammation.
• Supports healthy skin and helps heal cuts and scrapes faster.

Best sources:

• Nuts and seeds (almonds, sunflower seeds, hazelnuts).
• Avocados (hello, delicious and creamy brain food!).
• Olive oil and dark leafy greens.

The challenge:
Many processed kids' foods lack healthy fats, making it harder to get enough vitamin E naturally.

5. Vitamin K: The hidden bone & blood health nutrient

Vitamin K is often overlooked, but it plays a huge role in blood clotting, heart health, and bone development.

Why kids need it:

• Helps blood clot properly (so small cuts don’t bleed endlessly!).
• Strengthens bones by directing calcium to where it belongs.
• Supports gut health and digestion.

Best sources:

• Leafy greens (kale, spinach, collard greens—blend into smoothies!).
• Egg yolks and dairy.
• Fermented foods (like sauerkraut, pickles, and miso).

The challenge:
Most kids don’t eat enough leafy greens, let alone fermented foods, leading to deficiencies.

6. Iodine: The brain & thyroid superstar

Iodine is critical for brain development, metabolism, and hormone balance—but it's one of the most common deficiencies in kids.

Why kids need it:

• Essential for brain function, IQ development, and focus.
• Supports a healthy thyroid, which controls metabolism and energy levels.
• Helps prevent sluggishness, fatigue, and poor concentration.

Best sources:

• Seaweed (nori, kelp)—try making sushi wraps with kids!
• Fish, shrimp, and dairy.
• Iodized salt (but many modern salts don’t have iodine!).

The challenge:
Many families have switched to Himalayan salt (which lacks iodine), leading to higher deficiency rates—so supplementing with iodine can be a smart move.

How to make sure your kids are getting enough

As moms, we want the best for our kids—but we also know that getting picky eaters to eat nutrient-rich foods can be a daily battle.

Here’s how to make it easier:

✔ Diversify their diet—offer different vitamin-rich foods in fun ways (like green smoothies or scrambled eggs with nutritional yeast).
✔ Use vitamin sprays—they absorb better than pills and are easier for kids to take (no more fighting over supplements!).
✔ Encourage outdoor play—just 30 minutes of sunshine can boost vitamin D levels.
✔ Incorporate healthy fats—nut butters, avocado, olive oil, and seeds help absorb fat-soluble vitamins (A, D, E, K).

The key? Make nutrition easy, fun, and stress-free—because healthy habits start young!

Want to simplify your child’s nutrition?

Our vitamin sprays make it effortless to fill in the nutritional gaps, ensuring your kids get the key nutrients they need—without the struggle.

Because motherhood is hard enough. Giving your kids the right nutrition shouldn’t be.

If you want to learn more about your child’s nutrition and making them intuitive eaters, get our health plan for kids which includes super valuable information for every conscious parent.