Top 3 Nutrients Kids Are Missing—And How to Add Them Back

Despite the growing interest in organic snacks and wellness for kids, many toddlers and school-age kiddos are still falling short on a few essential nutrients. These gaps can quietly affect everything from digestion to brain development to immune health. 

Below are the top 3 nutrients most commonly missing in kids’ diets and smart, easy ways to fill them in.

1. Fiber

The problem:
Over 90% of kids in the U.S. don’t get enough fiber in their daily diets [1]. That’s a big deal for growing bodies. Fiber supports regular pooping, a healthy gut microbiome, and even blood sugar balance.

Begin Health Expert Tip: 

Start with food first—think berries, pears, beans, lentils, oats, and whole grain snacks. But for picky eaters or toddlers with chronic constipation, a gentle prebiotic supplement like Growing Up Prebiotics can help fill the gap. It combines chicory root fiber (a natural prebiotic) and HMOs (found in breast milk) to support digestion and regularity without harsh laxatives.

2. Magnesium

The problem:
Magnesium is critical for muscle function, nerve signaling, and bowel regularity, but roughly half of U.S. kids ages 4–18 don’t meet recommended magnesium intake [3]. Low magnesium can show up as fatigue, irritability, or constipation.

Begin Health Expert Tip: 

Magnesium-rich foods include leafy greens, nuts, seeds, beans, bananas, and whole grains. But many of these are under-consumed by kids. Supplements with magnesium citrate or magnesium glycinate may help, especially for kids dealing with constipation or sleep issues. Always check with your pediatrician on proper dosing by age.

3. Potassium

The problem:
Potassium is essential for hydration, heart function, and healthy blood pressure. Yet most kids are getting just 60–75% of their recommended intake [2]. Low potassium may increase the risk of high blood pressure later in life—and it often goes unnoticed.

Begin Health Expert Tip: 

Serve potassium-rich foods like bananas, sweet potatoes, yogurt, white beans, avocados, and oranges regularly. For busy families or selective eaters, consider hydration-focused snacks or drinks that include potassium along with other kid-friendly electrolytes.

Summary

Fiber, magnesium, and potassium are three of the most commonly missed nutrients in kids’ diets—and each plays a major role in gut, brain, and overall health. With small shifts in your family’s routine and the help of targeted kid-friendly products likeGrowing Up Prebiotics, you can help your little one meet their nutrition needs with confidence.