Kids and Vitamins: What Parents Needs to Know

Raising healthy kids is every parent’s top priority. And with that comes a million decisions parents have to make every day for our kids, with one of the most important being their nutrition.

We all want to make sure our kids are growing well, building a strong immune system, and staying energized for learning, sports and social connection. But with so many “healthy” products aimed at our kids, it’s natural to wonder: Do kids really need vitamins? And if so, what are the best vitamins for kids?

Let’s break down what parents should know when it comes to nutrition and the best kids vitamins. 

Kids Vitamins: What Parents Need to Know

Kids bodies are in a constant state of growth. From building bones and big brains to training the immune system to fight infections, their nutritional needs are quite high. Thankfully, most of this can be obtained with a healthy diet.

But in today’s world, where picky eating, food allergies, and other dietary restrictions are more common, supplements may be needed to ensure all those needs are being met.

Most common kids vitamins are formulated with their unique needs in mind, typically offering important nutrients such as vitamins A, C, D, E and the full spectrum of B vitamins, as well as minerals such as calcium, magnesium, iron and zinc.

But not all kids vitamins are created equal. Parents should consult with their pediatrician and choose age-appropriate products from trusted brands that utilize third-party testing for quality and safety.

Do Children Really Need Vitamins?

Providing kids a healthy diet should always come first. Food is the foundation not just for physical health but also for engaging in the world around us. But there are cases where a vitamin deficiency can result, and an appropriate kids vitamin may be helpful. A few examples include:

• Picky eaters: If your kid frequently avoids many types of foods or even entire food groups, supplementing certain nutrients might be warranted.
• Food allergies or intolerances: Common allergies include eggs, gluten, and dairy, which can limit vitamin D and calcium intake, as well as many other important vitamins and minerals.
• Vegan or vegetarian diets: These diets may be low in B12, omega 3’s and iron.
• Chronic conditions: Many medical issues, from simple tummy aches or constipation up to more severe conditions such as celiac disease and inflammatory bowel disease can interfere with nutrient absorption.
• Developmental delays or disabilities: These may be associated with restrictive diets and/or increased nutrient needs and therefore may benefit from supplementation.

Best Vitamins for Growing Kids

These are some of the key vitamins for kids as they grow. Discuss with your pediatrician if you think your child might a vitamin deficiency in any of these areas. A well-rounded multivitamin should contain most of these, but sometimes adding individual supplements may be best.

1. Zinc and Vitamin C^1,2
   These are important vitamins for kids as they both play key roles for the immune system and overall health. While deficiencies are not common when kids are eating a normal diet, those with very restricted diets or chronic illness might benefit from supplementation.
   Good food sources of vitamin C for kids include oranges, red peppers, strawberries, tomatoes, kiwi. A few kid-friendly sources of zinc include foods such as breakfast cereals, meats, eggs, and dairy products.
2. Calcium³
   Critical for growing bones, kids between the ages of 4 and 8 should aim for 1,000 mg per day, while over age 9 should shoot for 1,300 mg per day.
   Kid-friendly food sources of calcium include dairy products, fortified orange juice, fortified cereals, beans, and broccoli.
3. Vitamin D3⁴
   Vitamin D3 helps calcium in its role to support growing bones, as well as helps with immune function and fighting inflammation. 
   The American Academy of Pediatrics recommends kids get at least 600 IU per day. Food sources of vitamin D are few, so a supplement is recommended by most pediatricians.
   Deficiencies are rare, but symptoms of vitamin D deficiency can include frequent illness, poor growth, and muscle weakness.  
4. Iron⁵
   This crucial mineral is needed for energy and brain development. Iron deficiency is actually one of the most common nutrient deficiencies in children, so make sure you follow through with your child’s yearly check-ups to assess their status. 
   Kid-friendly food sources of iron include meats, breakfast cereals, chickpeas, lentils, and even chocolate. 
5. Vitamin B12⁶
   This vitamin is important for proper neurological function and making red blood cells. Be aware that B12 is only from animal products, so vegans and some vegetarians may need to supplement.

Vitamin Dosage Safety for Children

One of the biggest concerns with using vitamins for kids is giving too much. Since many kid vitamins taste like candy, kids may be tempted to take more than what they need, which can be dangerous.

Fat-soluble vitamins (A, D, E, K) and some minerals, especially iron, can build up in the body if taken in excess. Make sure to always:

• Store supplements out of reach of young children.
• Use childproof caps on supplement bottles.
• Follow the dosage instructions for your child’s age.
• Choose products specifically made for children. Do not use adult products unless directed by your pediatrician.

If for any reason you feel that your child has taken an excessive amount of vitamins, call Poison Control immediately. 

Signs Your Child Needs Vitamins

It can be hard to know if and when your child should take a kids vitamin. Potential signs of a vitamin deficiency include: changes in behavior or mood, getting sick more often, or showing certain physical signs such as weak nails, hair loss, discolored teeth, pale skin, or poor growth.

In any of these cases, visit your doctor as soon as possible. They can check for specific nutrient deficiencies and make recommendations for supplements, if needed.

Final Thoughts

Remember, a supplement is a tool to fill nutritional gaps. The primary focus should be on helping kids get a healthy and diverse diet full of nutrient-dense foods. Most of the time, that is enough to get kids everything they need.

But for some, adding a kids vitamin may be something to consider, especially if your child is on a restrictive diet, is a picky eater, or has a chronic health condition. Always talk with your pediatrician first before adding any new supplements to your child’s daily routine.

Also, when using any vitamins for kids, always stick with age-appropriate doses, and choose a high-quality, safety tested brand. Your healthcare provider may have specific, trusted brands they can recommend.

Overall, a thoughtful approach involving diet changes and some vitamins, if needed, can help ensure your child gets everything they need to thrive.

References:

1. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
2. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
3. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC9744225/
5. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
6. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/