Vitamin RDIs for kids

children running outdoors

Do you wonder if your kids are consuming the right amount of vitamins needed to grow and develop well? Outlined below are the recommended daily intakes (RDIs), or average daily requirements, of vitamins for kids. You can use this information to help make good decisions on what foods to include in your child’s daily diet.

Vitamin A

Vitamin A is important for normal growth and development, healthy eyes and immune system function.

How much do kids need?

RDI (Retinol equivalents) Age Group
300mcg Children, 1 – 3 yrs
400mcg Children, 4 – 8 yrs
600mcg Children, 9 – 13 yrs

Good food sources: Munching on carrot sticks and apricots will help your child meet their daily vitamin A needs. Other good sources include mangoes, rockmelon, sweet potato, broccoli, spinach and capsicum.

Vitamin B1

Vitamin B1 is needed for the production of energy from food and the synthesis of some brain chemicals.

How much do kids need?

RDI Age Group
0.5mg Children, 1 – 3 yrs
0.6mg Children, 4 – 8 yrs
0.9mg Children, 9 – 13 yrs

Good food sources: You can help your kids to consume enough vitamin B1 by serving up plenty of whole grains such as brown rice, and whole wheat bread and breakfast cereals. Other good sources include spinach, lentils, pork and green peas.

Vitamin B2

Vitamin B2 works with B1 to facilitate energy production and helps maintain cognitive functions such as memory and concentration.

How much do kids need?

RDI Age Group
0.5mg Children, 1 – 3 yrs
0.6mg Children, 4 – 8 yrs
0.9mg Children, 9 – 13 yrs

Good food sources: Drinking a glass of milk, eating eggs and adding broccoli to dinners can help your child meet his/her daily needs. Other good vitamin B2 sources include asparagus, spinach, salmon, almonds and chicken.

Vitamin B3

Vitamin B3 helps with the normal growth and development of kids and plays an important role in energy production.

How much do kids need?

RDI (niacin equivalents) Age Group
6mg Children, 1 – 3 yrs
8mg Children, 4 – 8 yrs
12mg Children, 9 – 13 yrs

Good food sources: Tuna and beef are good sources of vitamin B3. It can also be found in turkey, cereal, lentils and salmon.

Vitamin B5

Vitamin B5 plays a vital role in the metabolism of carbohydrates, fats and protein, and is essential for the release of energy from food.

How much do kids need?

RDI Age Group
3.5mg Children, 1 – 3 yrs
4.0mg Children, 4 – 8 yrs; Girls, 9 – 18 yrs
5.0mg Boys, 9 – 13 yrs

Good food sources: Good sources of vitamin B5 include yoghurt, milk, chicken, broccoli, lentils, fish and avocado.

Vitamin B6

Vitamin B6 is needed for energy production, a healthy nervous system and the formation of red blood cells.

How much do kids need?

RDI Age Group
0.5mg Children, 1 – 3 yrs
0.6mg Children, 4 – 8 yrs
1.0mg Children, 9 – 13 yrs

Good food sources: Good sources of vitamin B6 are salmon, chickpeas or chicken breast. Other sources include potatoes, bananas, cottage cheese and turkey.

Vitamin B12

Vitamin B12 is needed for healthy brain function and the maintenance of normal blood.

How much do kids need?

RDI Age Group
0.9mcg Children, 1 – 3 yrs
1.2mcg Children, 4 – 8 yrs
1.8mcg Children, 9 – 13 yrs

Good food sources: Ample vitamin B12 can be found in trout, salmon, tuna, haddock and beef as well as eggs, milk and milk products.

Folic acid/Folate

Folic acid plays a role in normal cell division and helps maintain normal blood.

How much do kids need?

RDI Age Group
150mcg Children, 1 – 3 yrs
200mcg Children, 4 – 8 yrs
300mcg Children, 9 – 13 yrs

Good food sources: Folic acid is found in spinach, avocado, broccoli, green peas, lettuce, kidney beans and asparagus. It’s also commonly added to bread and breakfast cereals.

Vitamin C

Vitamin C supports immune function and is needed to form collagen in bones, cartilage, muscles and blood vessels.

How much do kids need?

RDI Age Group
35 Children, 1 – 8 years
40 Children, 9 - 18 years

Good food sources: To obtain enough vitamin C encourage your kids to consume their fruit and vegetables e.g. oranges, fresh strawberries, kiwifruit and red capsicums. Other good sources include broccoli, tomatoes and grapefruit.

Vitamin D

Vitamin D is needed for the body to absorb and use calcium and is therefore important for the development of strong, healthy bones.

How much do kids need?

Adequate intake Age Group
5mcg (200IU) Children, 1 – 18 years

Good food sources: The best way to obtain vitamin D is through sensible exposure to the sun. Some foods contain small amounts like fatty fish, which can be included to top up vitamin D levels in the body.

Vitamin E

Vitamin E helps maintain a healthy immune system and supports healthy heart function.

How much do kids need?

Adequate intake (α‐tocopherol equivalents) Age Group
5mg Children, 1 - 3 yrs
6mg Children, 4 - 8 yrs
8mg Girls, 9 – 13 yrs
9mg Boys, 9 - 13 yrs

Good food sources: Vitamin E is found in almonds, peanuts, hazelnuts, sunflower seeds, spinach, broccoli, kiwi fruit and mango.

Vitamin K

Vitamin K is required for proper bone formation by helping the body transport calcium.

How much do kids need?

Adequate Intake Age Group
25mg Children, 1 – 3 yrs
35mcg Children, 4 - 8 yrs
45mcg Children, 9 – 13 yrs

Good food sources: Kids’ vitamin K needs can be met by eating plenty of leafy green vegetables such as spinach and cabbage as well as cow’s milk and egg yolk.