Feeding kids can feel like a full-time job. They have tiny stomachs but strong opinions about what goes into them. Trying to get real nutrients in their diets—while they’re picky about textures, smells, and anything “too green”—is a challenge. Add in their love for snacks with unpronounceable ingredients, and it’s no wonder parents start thinking about vitamin supplements.
Do kids really need multivitamins?
For most kids, the answer is: not necessarily. According to pediatricians, a well-rounded diet should provide all the nutrients they need. Even picky eaters often get enough of the basics just by eating a variety of foods.
Some exceptions where multivitamin for kids can be essential:
- Breastfed infants: They may need vitamin D, as breast milk doesn’t provide enough on its own.
- Premature infants: Often prescribed a multivitamin with iron right after leaving the NICU.
- Kids with dietary restrictions: Children following vegan diets, dealing with chronic illnesses, or struggling with nutrient absorption may benefit from specific vitamins.
Is a kid’s multivitamin an “insurance policy”?
Even if they’re generally not necessary, a multivitamin can act as a little backup for parents who want peace of mind. Just remember: supplements shouldn’t replace a well-balanced diet. They’re there to fill in small gaps, not act as a main source of nutrients.
Key nutrients kids might be missing
Certain vitamins and minerals can be harder to get consistently through diet alone, especially if your child is particularly selective. Here’s a closer look at some nutrients that are often a bit more challenging to ensure:
Vitamin D
- Why it’s important: Supports bone growth, immune health, and may even affect mood.
- Common sources: Sunlight exposure, fortified milk and juices, eggs, and fish.
- Why kids may need it: Since kids spend more time indoors, and sunscreen limits vitamin D production, this is a common supplement for children. The American Academy of Pediatrics recommends 400 IU daily for infants and up to 600 IU for adolescents if they’re not getting it through diet or sunshine.
Iron
- Why it’s important: Necessary for red blood cells to carry oxygen throughout the body, essential for energy and development.
- Common sources: Meats, beans, spinach, fortified cereals.
- Why kids may need it: Iron deficiencies are more common in children who don’t eat meat. Babies and toddlers, especially those who were born prematurely, may also need extra iron.
Vitamin B12
- Why it’s important: Crucial for brain development and the nervous system.
- Common sources: Animal products like meat, eggs, and dairy, as well as fortified cereals.
- Why kids may need it: Children on vegan diets often lack B12, as it’s primarily found in animal products. Supplementation can ensure they’re getting enough to support their growing brains.
Calcium
- Why it’s important: Vital for bone and teeth strength.
- Common sources: Dairy products, fortified plant-based milks, leafy greens.
- Why kids may need it: Calcium needs are high during childhood and adolescence. If a child doesn’t consume dairy, a calcium supplement might help meet those needs.
Probiotics
- Why it’s important: Supports gut health, which is increasingly linked to immune function and mood.
- Common sources: Yogurt, fermented foods like kefir or sauerkraut.
- Why kids may need it: Some children don’t get enough probiotics through diet, especially if they’re picky about fermented foods. A probiotic supplement can help maintain a balanced gut.
Choosing a children’s multivitamin
If you’re thinking of adding a multivitamin, here are a few tips:
- Check the label: Make sure supplements are made using premium ingredients and in reliable manufacturing facilities.
- Age-appropriate: Only use vitamins formulated for your child’s age group to avoid excessive dosages.
- Avoid added sugars and fillers: Vitamins shouldn’t contain unnecessary sweeteners or artificial colors.
- Store safely: Vitamins can look like candy to kids, so always keep them out of reach.
