Learn about vitamin B Complex for kids, including what is included in this complex of vitamins and why the B vitamins are important for kids.

When you look at this post, “Complex” is screaming at you!  Bear with me: there is a lot to discover about Vitamin B Complex and B vitamins for kids.

B is for body cells, where this family of 8 essential vitamins lives and works.  

They play an important role in helping children process and use the foods they eat, which in turn helps them have the energy levels that aid in their growth and development.  

These vitamins also help protect your child from infections and other health problems, while performing some of the most basic cell functions in the body.  

These water-soluble vitamins are referred to as B-complex because, although different vitamins, they are found in similar foods. Originally, scientists thought B vitamin was a single nutrient.  Due to scientific research and discovery, today we know that each of the 8 B vitamins has a distinct job in your child’s body.

As a pediatric dietitian, I think it’s important to be familiar with all the nutrients your child needs to be well-nourished and thriving!

What Is Included in B Complex for Kids

The the B vitamins include thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid, and cobalamin. Here are the different types of vitamin B complex, what they do, and where you can find them in food.

Vitamin B₁ (Thiamin):

Thiamin helps our body convert food to energy from the carbohydrates found in food. A vitamin deficiency of this B vitamin is rare because many foods, like breakfast cereals, are fortified with it, and therefor, it’s widely present in our food system.

Food Sources of Thiamin: 

• pork
• seafood
• liver and other organ meats
• potatoes
• kidney beans
• green peas
• whole and enriched grains

Vitamin B₂ (Riboflavin):

Riboflavin helps with energy production. It’s needed for our cell metabolism and to make energy. It also changes tryptophan, an amino acid found in food, into niacin which is another B vitamin in the B vitamin complex. Riboflavin is destroyed by ultra-violet (UV) light, so avoid riboflavin supplement products in clear containers.

Food Sources of Riboflavin: 

• dairy products
• eggs
• meat
• chicken
• salmon
• organ meats
• whole grains
• enriched grains
• leafy green veggies
• nuts

Vitamin B₃ (Niacin):

Niacin helps the body make energy from fats and sugars. It also plays a role in building healthy skin, supporting the nervous system and digestion.

Foods High in Niacin: 

High protein foods, especially

• fish
• meat
• poultry
• nuts and legumes
• enriched grain foods

Vitamin B₅ (Pantothenic Acid):

Pantothenic acid, or vitamin B5, plays a vital role in helping body cells make energy from protein, fat, and carbohydrates.

Food sources of B5:

• meats
• poultry
• fish
• whole grain cereals
• legumes
• milk
• fruits
• vegetables

Vitamin B₆ (Pyridoxine):

Vitamin B-6 helps break down protein, make non-essential amino acids and body cells, and change tryptophan into niacin.

It also helps produce serotonin (the “feel-good” brain chemical), insulin (the blood sugar balancer), hemoglobin (red blood cells), and antibodies (part of the immune system).

Some research suggests it may help pregnant women combat morning sickness, but check with your doctor.

Foods High in Pyridoxine: 

• beef
• chicken
• pork
• seafood
• some organ meats
• potatoes
• bananas
• grains
• nuts
• legumes

Vitamin B₇ (Biotin):

Biotin helps make hormones and helps cells make energy from protein, fat, and carbohydrates.

Food Sources of Biotin: 

• eggs
• liver
• yeast breads
• nuts
• mushrooms
• grapefruit
• bananas
• watermelon
• cereals

Vitamin B₉ (Folic Acid):

You’ve probably heard of folic acid, especially if you’ve had a baby or two. Folic acid is an essential nutrient that helps cell growth through the production of DNA and RNA (the cell reproducers).

Thankfully, the fortification of food with folic acid has reduced the incidence of side effects like neural tube defects (spina bifida) by 50% to 70%.

Folic acid may protect against heart disease. It works with cobalamin (Vit B₁₂) to form hemoglobin (red blood cells).

If you take too much folic acid, you may mask a B₁₂ deficiency, making it harder to diagnose. Folic acid is easily destroyed during cooking and storage.

Foods High in Folic Acid:  

• Orange juice
• beans
• leafy green vegetables
• nuts
• avocados
• grains

Vitamin B₁₂ (Cobalamin):

Vitamin B12 is important for growth and development, especially cognitive development. It helps the body cells use fats and proteins, and aids folate in the formation of red blood cells.

It’s critical to get enough B12 in a child’s diet to support brain function. A deficiency of vitamin B12 can take up to 7 years to show up. An early deficiency can interfere with normal brain development and cause irreversible neurological problems.

Children following a vegan diet or a vegetarian diet are at higher risk for B12 deficiency. Although close attention to adequate food sources of B12 is important for all kids, for vegan and vegetarian children, a dietary supplement of this nutrient may be a good idea.

Contrary to popular belief, taking extra vitamin B12 will not boost energy.

Foods with Vitamin B-12: 

Animal products, and some fortified foods. Note: plant-based foods do not contain B12.

• cow’s milk
• yogurt
• eggs
• cheese
• beef
• lamb
• chicken
• salmon
• clams
• tuna
• nutritional yeast

Do Kids Need Vitamin B Complex?

There’s an overlap of vitamin B functions and many food sources contain a variety of the B Complex vitamins. Hence, a deficiency of vitamin B complex for kids is a rare occurrence, although not unheard of.

Do kids need vitamin supplements of this nutrient? Probably not. A well-balanced diet providing enough vitamin B is the best insurance policy for good health and against deficiencies.

Need More Help with Other Nutrients?

• Vitamin A
• Vitamin D
• Calcium
• Zinc
• DHA
• Choline

Also, check out my nutrition resources: booklets, workshops and classes!