If you believe the ads, every kid needs a daily Flintstones or gummy bear vitamin. But is it true?
Not necessarily so, the experts agree. Ideally, kids should get their vitamins from a balanced, healthy diet that includes:
- Milk and dairy products such as cheese and yogurt
- Plenty of fresh fruits and leafy, green vegetables
- Protein sources like chicken, fish, meat, and eggs
- Whole grains such as steel-cut oats and brown rice
Which Kids Need Vitamin Supplements?
Given the reality of time-crunched parents, home-cooked meals aren't always possible. That's why pediatricians may suggest a daily multivitamin or mineral supplement for:
- Kids who aren't eating regular, well-balanced meals made from fresh, whole foods
- Picky eaters who simply aren't eating enough
- Kids with chronic medical conditions, such as asthma or digestive problems, especially if they're taking medications. (Be sure to talk with your child's doctor before starting a supplement if your child is on medication.)
- Kids who eat a lot of fast food, convenience food, and processed food
- Kids on a vegetarian or a vegan diet (they may need an iron supplement), a dairy-free diet (they may need a calcium supplement), or other restricted diet
- Kids who drink a lot of carbonated sodas, which can leach vitamins and minerals from their bodies
Top Six Vitamins and Minerals for Kids
In the alphabet soup of vitamins and minerals, a few stand out as critical for growing kids.
Vitamin A. It promotes normal growth and development, tissue and bone repair, and healthy skin, eyes, and immune responses. Good sources include milk, cheese, eggs, and yellow-to-orange vegetables such as carrots, yams, and squash.
Vitamin Bs. The family of B vitamins — B2, B3, B6, and B12 — aid metabolism, energy production, and healthy circulatory and nervous systems. Good sources include meat, chicken, fish, nuts, eggs, milk, cheese, beans, and soybeans.
Vitamin C. It promotes healthy muscles, connective tissue, and skin. Good sources include citrus fruit, strawberries, kiwi, tomatoes, and green vegetables such as broccoli.
Vitamin D. Itpromotes bone and tooth formation and helps the body absorb calcium. Good sources include milk and fatty fish such as salmon and mackerel. The best source of vitamin D is sunlight.
Calcium. It helps build strong bones as a child grows. Good sources include milk, cheese, yogurt, tofu, and calcium-fortified orange juice.
Iron. It builds muscle and is essential to healthy red blood cells. Iron deficiency is a risk in adolescence, especially for girls once they begin to menstruate. Good sources include beef and other red meats, turkey, pork, spinach, beans, and prunes.
Megavitamins — large doses of vitamins — aren't good for children. Vitamins A, D, E, and K are fat-soluble and can be toxic if kids get too much of them. The same goes for iron. Your kids can get too much of a good thing.
Natural Sources of Vitamins for Kids
Healthy kids get their best start from what you put in your grocery cart.
Good nutrition starts by serving a wide variety of whole, fresh foods as much as possible. That's far better than serving up fast food or convenience food — and hoping that taking a kids' vitamin will make up for any nutritional gaps. You'll find the most vitamins and minerals in foods high in carbohydrates and proteins (rather than fats). By far, the most high-vitamin foods of all are fresh fruits and vegetables.
To give kids more vitamins, aim for more variety — not simply more food. Twice as many kids today are overweight than just two decades ago, so use kid-sized food portions, which are one-quarter to one-third the size of adult portions.
Spread the variety of foods into several small meals and snacks throughout the day. If your child won't eat a particular food for a few days, such as vegetables, don't worry. But reintroduce those foods again a day or two later, perhaps prepared differently. Kids' "food strikes" usually end by themselves.
Vitamins and Healthy Kids: Five Tips
If you do give vitamins to your kids, follow these tips:
- Put vitamins away, well out of reach of children, so they don't treat them like candy.
- Try not to battle over foods with your kids or use desserts as a bribe to "clean your plate." Instead, give your child a chewable vitamin after the meal. Fat-soluble vitamins can only be absorbed with food.
- If your child is taking any medication, be sure to ask your child's doctor about any drug interactions with certain vitamins or minerals. Then the supplement won't boost or lower the medication dose.
- Try a chewable vitamin if your child won't take a pill or liquid supplement.
- Consider waiting until your child reaches age 4 to start giving a multivitamin supplement unless your child's doctor suggests otherwise.
Sound nutrition plays a role in your child's learning and development. So, rather than relying on cartoon characters selling supplements, feed a range of healthy foods to your kids.
Takeaways
Most kids can get the vitamins they need from a balanced diet that includes fresh fruits, vegetables, dairy, and proteins. Some kids, such as picky eaters and those with special diets, might need vitamin supplements. Talk to your child's doctor before giving any supplements to ensure they are needed and safe.
Vitamins for Kids FAQs
Do doctors recommend vitamins for kids?
Most children get enough vitamins and minerals through the foods they eat. Talk to your child's doctor if you think they aren't getting enough nutrients in their diet.
How do you know if your child needs vitamins?
Babies who breastfeed or partially breastfeed, as well as some formula-fed babies, need 400 international units (IU) of vitamin D daily. This should start soon after birth. Children who are having growth issues, children with chronic diseases, or those with lactose intolerance or a vegan diet may need supplements. Your child's pediatrician can guide you on what vitamins your child needs.
When should I start giving my child vitamins?
You should start your breastfed baby on vitamin D supplements right away. As your child gets older, they should get most of their needed vitamins and minerals through their diet. Consult with their doctor to see if vitamin supplements are right for your child.
What are the top 3 most important vitamins?
Kids need a variety of vitamins and minerals to promote health and growth. Vitamin D is essential starting at birth. Calcium and iron are also important for children's growth. Other important vitamins for kids include vitamins A, B, and C.
