Micronutrients: The Tiny Nutrients That Help Kids Grow, Learn & Thrive

When we think about nutrition, we often think about protein, carbohydrates, and healthy meals. But there's another group of nutrients quietly working behind the scenes every day: micronutrients.

These vitamins and minerals may only be needed in tiny amounts, but they're responsible for helping children:

• Grow strong bones and muscles

• Support their immune system

• Concentrate at school

• Stay energised throughout the day

• Develop healthy brains and bodies

  
  

What Are Micronutrients?

Micronutrients are vitamins and minerals that your child's body needs to function properly.

Think of them as tiny helpers working behind the scenes to keep everything running smoothly.

Key Micronutrients for Growing Children

Vitamin or Mineral	What It Helps With
Calcium	Bone development
Zinc	Growth & immune health
Magnesium	Muscle & nerve function
Iron	Energy & concentration
Vitamin B	Energy production
Vitamin C	Immunity & iron absorption
Vitamin D	Strong bones & teeth

Calcium: Building Strong Bones

Nearly all of the body's calcium is stored in bones and teeth. During childhood, bones are growing rapidly, making calcium especially important.

Calcium Sources: Milk, Cheese, Yoghurt, Fortified plant milks, Tofu, Leafy greens

Zinc: Supporting Growth & Immunity

Children need zinc every day to support healthy development. Zinc plays a role in:

• Growth

• Cell repair

• Immune function

• Wound healing

  
  

Zinc Sources: Meat, Dairy products, Eggs, Wholegrains, Beans

Iron: The Nutrient Behind Energy & Focus

Iron helps carry oxygen around the body. Without enough iron, children can become:

• Tired

• Lethargic

• Less focused

• Irritable

  
  

Iron-Rich Foods: Lean red meat, Beans and lentils, Eggs, Fortified cereals

Parent Tip: Pair iron-rich foods with foods high in Vitamin C to help absorption.

Magnesium: The Recovery Molecule

Supports healthy muscle function, nerve signalling and energy production. It also plays a role in maintaining normal electrolyte balance, making it an important mineral for active, growing children.

Food Sources: Nuts and seeds, Wholegrains, Leafy green vegetables, Beans and pulses

Vitamin D: The Sunshine Vitamin

Vitamin D helps the body absorb calcium from food. Without enough Vitamin D, children cannot effectively use the calcium they consume to build strong bones and teeth.

In the UK, getting enough Vitamin D can be challenging, especially during autumn and winter when sunshine is limited.

Vitamin D Sources: Oily fish, Eggs, Fortified cereals, Fortified dairy products

Fun Fact: Vitamin D is one of the few vitamins your body can make from sunlight.

Vitamin B: Energy Vitamins

Often called the "energy vitamins", B vitamins help the body release energy from food and support normal brain and nervous system function.

Vitamin B Sources: Eggs, Meat, Fish, Dairy products, Fortified cereals

Vitamin C: Small Vitamin, Big Impact

Vitamin C does much more than support immunity. It also helps:

• Absorb iron

• Protect cells

• Support healthy skin

• Aid healing

  
  

Vitamin C Sources: Oranges, Strawberries, Kiwi fruit, Peppers, Broccoli

Signs Your Child Might Not Be Getting Enough Micronutrients

While every child is different, some signs can include:

• Frequent illnesses

• Low energy

• Difficulty concentrating

• Poor appetite

• Slow growth

• Delayed recovery from illness

  
  

If you have concerns, speak with your GP or a registered dietitian.

References:

1. NHS (2024) Vitamins and minerals. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/ (Accessed: 02 June 2026).

2. British Nutrition Foundation (2024) Vitamins and minerals. Available at: https://www.nutrition.org.uk/nutritional-information/vitamins-and-minerals/ (Accessed: 02 June 2026).