Back-to-school season is here! Parents are busy with backpacks and lunch boxes. This time of year is perfect to think about what helps children grow. Many parents track height on doorframes. Now it’s time to understand what fuels those growth spurts. Good nutrition is just as important as school supplies.
A child’s final height comes from both genes and environment. About 20% of height differences come from environmental factors, mainly nutrition. For proper bone growth and development, children need calcium, vitamin D, and vitamin K.
Most parents know about vitamin D’s importance for children’s growth. New research shows that lacking vitamin K2 can also impact height development, increasing the risk of shorter stature by over 50%.
Vitamin D for Growing Bones
Vitamin D helps children absorb calcium for healthy bones. Without enough vitamin D, bones may not grow properly, leading to shorter height.
Studies show higher vitamin D levels link to better growth rates. Each small increase improves yearly height growth. Children with very low levels grew about half a centimeter less per year compared to those with healthy levels.
Vitamin K2: The Overlooked Growth Nutrient
Vitamin K2 plays an equally important role in children’s growth and development. It activates a protein called osteocalcin that binds calcium to bones, making them stronger.
The MK-7 form of vitamin K2 works best because it stays in the body longer. Children with better vitamin K levels show more bone growth during key development periods.
During puberty, children grow taller and bones become denser. Vitamin K2 improves bone density and helps build collagen, which forms the framework for growing bones.
A recent study compared vitamin K2 levels in children of normal height versus shorter children. Results showed shorter children had much lower K2 levels. Between ages 2 and 15, K2 levels often decrease, affecting growth and development.
Children need more vitamin K2 than adults because their bones grow rapidly. Unfortunately, modern diets contain less K2 than in the past, putting today’s children at risk for deficiency during critical growth years.
Better Together: Vitamins D and K2 Work as a Team
Vitamins D and K2 work together to support children’s growth. Vitamin D brings calcium into the body, while K2 directs calcium to bones instead of soft tissues where it doesn’t belong.
This teamwork matters most during growth spurts when children rapidly build bone. Without enough of both vitamins, even with adequate calcium intake, a child may not reach full growth potential.
Supporting Optimal Growth and Development
Children need both K2 and D to reach their full height potential. Research confirms children lacking K2 are more likely to experience growth problems.
For parents concerned about children’s growth and development, both vitamins matter—not just calcium and vitamin D. They support healthy bone formation and optimal height development throughout childhood and adolescence.
While genetics plays the main role in determining height, good nutrition helps children reach their full potential. Vitamins D and K2 support bone development that determines a child’s final height.
As our understanding of nutrition grows, these often-overlooked vitamins become increasingly important. Ensuring children get enough of both vitamins may be one of the best strategies for supporting healthy growth and development in children during the school year and beyond.