Supplements are just that, a supplement to one's diet and wellness routine. Adults and children alike should aim to meet their daily nutritional needs from food before relying on supplements. However, supplements can help fill nutritional gaps, provide added support during times of illness or stress, and support unique dietary or health needs.     

Which Kids Are Good Candidates for Taking Vitamins?

While meeting nutritional needs through food first is ideal, there are times when children especially benefit from supplementation. Children who are picky eaters, have dietary aversions, fall short of consuming their daily value of vitamins and minerals through foods, or have health conditions or food allergies are at risk for not meeting their recommended daily intake of essential nutrients. A children's multivitamin can help ensure they’re getting enough of a variety of vitamins and minerals for optimal growth and development. 

Common Nutritional Deficiencies

The most common nutritional deficiencies seen in children are iron and vitamin D deficiencies.¹ 

Symptoms of iron deficiency may include:

• Pale skin
• Irritability 
• Fatigue and lack of energy
• Fast heartbeat
• Sore or swollen tongue
• Enlarged spleen
• Loss of appetite
• Dizziness
• Pica (desire to eat non-food substances such as dirt or ice) 

Symptoms of vitamin D deficiency may include:

• Rickets (muscle weakness, bone pain, joint deformities, abnormal growth, and development) 
• Fatigue 
• Muscle cramps, pain, or aches
• Mood changes
• Depression

Food Sources of Iron

Food sources of iron include beans, beef, pork, poultry, seafood, peas, dried fruits, dark leafy green vegetables, and iron-fortified cereals and bread. For children low in iron, add the following foods to your meals and snacks:

• Raisins
• Dried Apricots
• Tofu
• Lentils
• Dried Beans
• Spinach
• Chickpeas
• Peanut Butter
• Eggs

Consuming vitamin C-rich foods at the same time as iron-rich foods can help improve iron absorption. Vitamin C-rich foods include citrus fruits, bell peppers, tomatoes, broccoli, and kiwi. Foods rich in calcium, like milk, cheese, yogurt, and ice cream, can interfere with iron absorption. So, for children with low iron levels, it’s important to be mindful of the total daily intake of dairy-based foods. 

Your child’s pediatrician may recommend a child’s iron supplement when iron levels are below optimal and diet alone hasn’t improved them. Because iron poisoning is a leading cause of death among young children, always consult a healthcare provider for a proper assessment, blood work, and supplementation dosage guidance before giving your child iron supplements to ensure their safety.² 

Food Sources of Vitamin D

Consuming an optimal amount of vitamin D through diet alone is difficult, as many foods are low in or void of vitamin D. 

Foods containing vitamin D include:

• Wild mushrooms
• Salmon
• Sardines
• Cod liver oil
• Egg yolks
• Canned tuna
• Vitamin D-fortified foods

You may support optimal vitamin D levels by spending five to 30 minutes a day in the sun without sunscreen. A vitamin D supplement may also be necessary for those experiencing low vitamin D levels, those living in climates with minimal sunshine, and during the winter and spring months. 

Micronutrient Requirements for Children Ages 4 to 13 Years Old

In addition to vitamin D and iron, common nutrient deficiencies in children may include vitamin C, calcium, magnesium, potassium, zinc, and fiber.

The recommended daily intake of vitamins and minerals for children are as follows:³ 

Best Supplements for Kids to Take

In addition to a multivitamin, a probiotic supplement can support optimal gut health. Probiotics are the “friendly” bacteria that support a healthy gut microbiome, the community of bacteria living within the gut. The body needs more beneficial bacteria than harmful bacteria to stay healthy. An overgrowth of bad bacteria is known as gut dysbiosis and can lead to symptoms such as diarrhea, constipation, gas, bloating, and stomach cramps. 

Foods naturally rich in probiotics include fermented foods like sauerkraut, kefir, kimchi, yogurt, and sourdough bread. A probiotic supplement can offer consistent probiotic support. Because there are a variety of different probiotic strains, probiotic supplements can also provide individualized and targeted probiotic support. 

During cold and flu season, children may benefit from supplements that provide additional immune system support, including vitamin C, zinc, and elderberry. Elderberry has anti-inflammatory properties and may help support immune system function. 

How to Choose the Best Vitamins for Your Child

Since not all supplements are created equal, learning what to look for when shopping for supplements is important. Seek supplements from reputable brands that use quality ingredients, are third-party tested, and offer transparent lab reports. 

Reputable Brands

Buying from a reputable brand is essential when choosing the best vitamins for your child. Use a resource like ConsumerLab.com, which provides independent test results and information to consumers and health professionals to ensure the quality of supplements.

Third-Party Testing Certificate of Analysis

Third-party testing is a quality control process that helps ensure the claims on a label are accurate. From the manufacturing process to product safety and supplement claims, third-party testing helps provide unbiased, accurate test results to give consumers and health professionals peace of mind. 

Transparent Lab Reports

While companies can claim to be third-party tested, openly sharing test and lab results with consumers provides an additional layer of confidence. Whether companies post lab testing on their website or provide test results upon request, transparency in supplements is key for ensuring the safety of products given to children. 

Ingredients to Avoid in Supplements for Children

While testing and product health claims are essential, reading the ingredients list is also important before giving any supplement to your child. For children, it’s best to avoid supplements containing artificial coloring, artificial sweeteners, or ingredients like high fructose corn syrup. 

Artificial Coloring and Dyes

Avoid supplements containing artificial dyes like Red 40, Red 3, Yellow 5, and Yellow 6. Studies have associated with poorer gastrointestinal health and behavior issues in children. 

Artificial Sweeteners

Avoid supplements with artificial sweeteners like sucralose, aspartame, and saccharin, as well as other calorie-free sugar substitutes. Artificial sweeteners may negatively impact gastrointestinal health, leading to digestive problems like bloating, abdominal discomfort, irregular bowel movements, and gut microbial imbalance. 

Titanium Dioxide

Titanium dioxide is an ingredient commonly used in supplements to make capsules appear whiter. However, the European Food Safety Authority (EFSA) has labeled it unsafe by due to concerns regarding its genotoxicity, the ability of a chemical to damage or change genetic cells.

Artificial Flavors

Artificial flavoring is an umbrella term for many artificial chemicals that companies are not obligated to disclose. When possible, aim to avoid supplements with artificial flavoring. 

Added Sugar

The American Academy of Pediatrics (AAP) recommends avoiding all added sugar for children under two years old. For children over the age of two, the AAP recommends less than 25 grams (6 teaspoons) of added sugar per day. Therefore, be mindful of vitamins, minerals, or other supplements for children high in added sugars. 

Sugar can appear on ingredient lists with over 61 different names, including dextrose, fructose, galactose, glucose, lactose, maltose, sucrose, beet sugar, brown sugar, cane juice crystals, cane sugar, castor sugar, coconut sugar, confectioner's sugar, corn syrup solids, crystalline fructose, date sugar, barley malt, rice syrup, agave nectar, and maltodextrin… to name a few!

How to Store and Use Vitamins Safely for Children

Follow these tips to ensure supplement safety around children:

• Store vitamins in a high cupboard out of reach from children
• Use a safety lock on cupboards where supplements are stored 
• Ensure that supplement lids are fully closed after each use
• Do not allow children to self-serve supplements—supplementation should always be in the presence of and monitored by an adult
• Opt for chewable, liquid, or gummy supplements for children who are young and at risk of choking or not capable of swallowing pills 
• Read the age-appropriate recommended dosage and frequency on a supplement’s packaging prior to consumption 
• For any questions or concerns regarding supplement safety, consult your doctor, pediatrician, or registered dietitian nutritionist 

Summary

Children who consume a varied, wholesome, whole-food diet are likely to meet their recommended daily intake of vitamins, minerals, and fiber. However, children’s supplements can provide parents and caregivers with peace of mind knowing any nutritional gaps are filled—especially for children who have dietary aversions or allergies, or whose diets lack diversity because they tend to eat the same familiar meals over and over again. 

While vitamin D and iron are the most common nutritional deficiencies for children, calcium, zinc, potassium, magnesium, and fiber are additional nutrients children may lack. At a minimum, a quality multivitamin and probiotic are great supplement staples for children needing extra nutrition support. 

References:

1. Suskind DL. Nutritional deficiencies during normal growth. Pediatr Clin North Am. 2009;56(5):1035-1053. 
2. Yuen HW, Gossman WG. Iron Toxicity. StatPearls. Published online June 26, 2023. Accessed July 28, 2024. 
3. Micronutrient Requirements of Children Ages 4 to 13 Years | Linus Pauling Institute | Oregon State University. Accessed July 28, 2024.