Supplements For Kids: Do Children Need Supplements?

It’s well-known that vitamins and minerals are important for health—but some are especially crucial for growing children.

A balanced diet for kids includes fruits, vegetables, whole grains, beans and legumes, dairy, lean protein, and healthy fats, all of which contain vital micronutrients for a growing child’s health. 

However, many kids are more likely to chow down on Goldfish and graham crackers than spinach and salmon, making a well-rounded diet difficult to achieve every day. 

If you’ve been debating whether or not to give your child multivitamins or supplements, keep reading to learn more about whether kids need supplements, which nutrients to look out for, and which multivitamins we recommend if you choose to go that route.

Do Kids Need Supplements?

There is no one-size-fits-all answer to this question, as some children might need supplements while others do not. 

Experts at the American Academy of Pediatrics state that “healthy children receiving a normal, well-balanced diet do not need vitamin supplementation over and above the recommended dietary allowances (RDA).”¹

However, eating a “normal, well-balanced diet” is unfortunately not the case for the majority of kids today.

While it’s undoubtedly best for your child to get their nutrients from a varied and nutritionally balanced diet, it’s not always possible to do so. 

With a combination of picky eaters, less-nutritious fruits and vegetables being grown in our mineral-depleted soil, and an abundance of ultra-processed foods being marketed to youngins, most kids simply aren’t eating a perfectly balanced diet. (For that matter, neither are most adults.)

Therefore, a children’s multivitamin and mineral supplement is not a bad idea to cover your bases—as long as it’s only used in the recommended quantities. 

However, you should always talk to your child’s healthcare provider before offering supplements. 

Some of our favorite multivitamin and mineral supplements for children include:

• MaryRuth’s Kid’s Organic Multivitamin Liquid
• MaryRuth’s Kid’s Organic Multivitamin Gummies
• SmartyPants Kids Multi + Probiotics Formula
• Garden of Life myKind Organics Kids Multi Gummies

Keep in mind that gummy vitamins have gotten tastier and tastier and can be easy for children to overeat if left unattended. As your child may think they are simply candy, be sure to keep all supplements in out-of-reach areas and keep the child protective cap on. 

When Should You Give Children Supplements?

It’s always important to talk about vitamins or supplements with your child’s pediatrician or healthcare provider before giving them to your child. 

Some children are already replete with nutrients. This means that adding in supplemental doses could make them veer into toxic territory, as some vitamins and minerals (like vitamins A, D, E, K, and iron) can build up in the body or are dangerous in high doses. 

In general, giving your child a multivitamin supplement formulated for children (like the ones mentioned above) in the recommended doses is likely safe. 

In addition to multivitamins, another common area of inadequacy or deficiency is with omega-3 fatty acids. As fish oil pills will almost certainly be rejected by a child, try a flavored liquid omega-3 supplement, like Nordic Naturals Strawberry Children’s DHA.

Plus, if your child is deficient in a particular nutrient (like vitamin D, for example), an additional child-specific vitamin D supplement could be warranted. A good option is MaryRuth’s Vegan Liquid Vitamin D3 Spray. However, you would want to monitor your child’s blood vitamin D levels to ensure they don’t get too high. 

Lastly, if your child is 13 or older, check out this article all about The 8 Best Multivitamins for Teens. 

Supplements for Kids: Other Considerations

Other scenarios where you might need to supplement your children include:

• Iron deficiency: Your child’s doctor will likely prescribe or recommend an iron supplement.
• Vegan or vegetarian diet: Your child will need to supplement with vitamin B12 if they are vegan and likely if they are vegetarian, too. 
• Celiac disease or inflammatory bowel disease: These gut conditions can reduce nutrient absorption in the gut. Speak with your child’s gastroenterologist about what extra nutrients they may need.
• Other chronic medical conditions: Speak with your child’s doctor about any other chronic medical conditions and what extra nutrients they might need. 

Nutrients of Concern in Children

Some vitamins and minerals are less consumed in most children, while others tend to be eaten more regularly. 

Nutrients of concern in children include:

• Iron: Needed for brain development and growth; helps red blood cells carry oxygen throughout the body; found in red meat, poultry, seafood, beans, and legumes.
• Folate: Promotes healthy red blood cell formation, brain development, and growth; found in leafy greens, nuts, and beans.
• Vitamin D: Supports healthy growth, immunity, and bone and teeth formation; found in fatty fish, egg yolks, and sun exposure. 
• Vitamin A: Supports vision, skin health, and immunity; found in yellow and orange vegetables, milk, and egg yolks. 
• Calcium: Needed for healthy bones and teeth; found in dairy products, tofu, almonds, and leafy greens. 
• Omega-3 fats: Supports immunity and brain health; found in fatty fish, walnuts, flax, and chia seeds. 
• Vitamin B12: Necessary for red blood cell health and central nervous system health; found in meat and animal products.

Supplements for Kids FAQs