A Parent’s Guide to Children’s Vitamins & Supplements

Are you wondering if your child needs vitamins or how to choose the right ones? You’re not alone!

We created this guide to break down the essentials so you can feel confident about understanding your child’s nutritional needs and what questions to ask your pediatrician.

Essential Vitamins & Nutrients for Growing Kids

Vitamin D

Vitamin D supports bone health and immune function. Kids often get vitamin D from sunlight, but a supplement may be recommended, especially in colder months or for picky eaters. Vitamin D supplementation is usually recommended for breastfed babies. 

Calcium

Calcium is critical for bone growth and strength. It is found in dairy, leafy greens, and fortified foods. Check with your doctor if you’re unsure if your child is getting enough.

Vitamin C

Vitamin C helps the immune system and aids in iron absorption. It is often found in fruits and vegetables like oranges, strawberries, and bell peppers. Kids usually get plenty of vitamin C from a well-balanced diet.

Iron

Iron is essential for energy and focus, especially as kids grow. Iron is found in meats, beans, and fortified cereals. Some kids may need an iron supplement if they do not get enough from food or have certain medical conditions. Some baby formulas contain iron. Check with your pediatrician before supplementing. 

B Vitamins

B vitamins Support energy, brain health, and overall growth. B vitamins are present in whole grains, meat, and eggs.

Omega-3

Omega-3 fatty acids are essential for brain development and are found in fish and certain seeds (like flaxseed). For kids who don’t like fish, an Omega-3 supplement might help. Check with your pediatrician for guidance. 

Multivitamins 

Multivitamins may contain any combination of the above plus other essential vitamins and minerals. Most kids who eat a well-balanced diet do not need a multivitamin.

Does My Child Need a Vitamin Supplement?

A well-rounded diet generally provides most of the vitamins and nutrients your child needs. Most healthy kids don’t need vitamin supplementation!

However, consider talking to your pediatrician about supplements if:

• Your child is a picky eater
• They follow a restricted diet (like vegan or dairy-free)
• You live in an area with limited sun exposure (vitamin D)
• They are a baby that is exclusively breastfed
• They have specific health needs or conditions, especially conditions that impact how food is absorbed

Tip: Always choose vitamins formulated specifically for children from a reputable manufacturer, and check with your doctor for recommendations!

If Vitamin Supplementation is Needed: Tips for Making Vitamins an Easy Routine

• If your child is old enough, let them pick the flavor. Many children’s vitamins come in fun flavors, like berry or orange.
• Take them with breakfast. Linking vitamins to a daily habit like breakfast helps create a consistent routine.
• Explain the benefits. Kids love to know why. Explain that vitamins help them grow strong, stay healthy, or play more.

Safety Tips for Vitamin Use

• Store out of reach. Keep vitamins out of reach and treat them like medicine, as kids may mistake them for candy. Dosing on vitamins and supplements is possible, and taking too much can be harmful. 
• Follow recommended doses. More isn’t better. Stick to the recommended dose on the label, and consult your pediatrician if you have questions.

Vitamins can support your child’s health but are not a replacement for a balanced diet. Focus on whole foods, hydration, and a mix of activity and rest to help your child thrive!

Wishing you health and happiness!

-Kids Med Guide

This article has been reviewed by Andrea Morrissey, PharmD, Board Certified Pediatric Pharmacy Specialist, and Chief Content Officer of Kids Med Guide. The content is for educational and entertainment purposes only and does not replace professional medical advice. Always consult your healthcare provider for medical guidance, and call 911 in an emergency.

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