Making Sure Your Child Gets the Vitamins They Need

Ensuring your child gets the right nutrients is a big part of supporting their growth and development. Thankfully, most healthy kids can get all the vitamins and minerals they need through a well-balanced diet no supplements required.

Still, some parents worry about picky eating or specific deficiencies. If you're wondering whether a supplement might be helpful, here's what you need to know before reaching for that gummy vitamin bottle.

Key Vitamins and Minerals Kids Need

Children require a wide range of nutrients for proper growth, immune function, and overall health. Here are some of the most important ones and where to find them:

Vitamin A

• Why it matters: Supports eye health, immunity, and growth

• Best food sources: Carrots, sweet potatoes, leafy greens, dairy, red peppers

• Daily needs (ages 1–18): 300–900 mcg, depending on age

Vitamin C

• Why it matters: Antioxidant that boosts immunity and helps iron absorption

• Best food sources: Oranges, strawberries, red peppers, kiwi, broccoli

• Daily needs (ages 1–18): 15–75 mg

Vitamin D

• Why it matters: Essential for bone growth and calcium absorption

• Best food sources: Fortified milk/cereals, eggs, salmon, mushrooms

• Daily needs: 600 IU (15 mcg) for ages 1–18

Note: Breastfed infants need 400 IU daily until they consume enough formula or milk

Vitamin E

• Why it matters: Fights cell damage and supports immune health

• Best food sources: Sunflower seeds, almonds, peanut butter, spinach

• Daily needs: 6–15 mg

Vitamin K

• Why it matters: Supports blood clotting and bone health

• Best food sources: Leafy greens, broccoli, carrots, blueberries, soybeans

• Daily needs: 30–75 mcg

Iron

• Why it matters: Carries oxygen in the blood, supports development

• Best food sources: Meat, beans, fortified cereals, spinach

Daily needs:

• Ages 1–3: 7 mg

• Ages 4–8: 10 mg

• Ages 9–13: 8 mg

• Teen girls: 15 mg and Teen boys: 11 mg

Calcium

• Why it matters: Crucial for strong bones and teeth

• Best food sources: Milk, yogurt, cheese, fortified OJ, tofu

Daily needs:

• Ages 1–3: 700 mg

• Ages 4–8: 1,000 mg

• Ages 9–18: 1,300 mg

Should You Give Your Child a Supplement?

The American Academy of Pediatrics (AAP) recommends against giving supplements to healthy kids over age 1 unless advised by a healthcare provider. Most children even picky eaters still get enough nutrients to support normal growth.

A 2018 review found that although picky eaters may have slightly lower vitamin intake, they typically still met their nutritional needs.

In fact, giving extra vitamins “just in case” can backfire. Too much of certain vitamins (especially fat-soluble ones like A, D, E, and K) can cause toxicity, leading to symptoms like.

• Headaches

• Nausea or vomiting

• Dizziness

• Weakness

• Diarrhea

When a Supplement Might Be Needed

Talk to your child’s healthcare provider if you notice

• Slowed growth or poor weight gain

• Medical conditions that affect nutrient absorption

• Very restrictive diets (e.g., vegan, multiple food allergies)

• Reliance on formula after 12 months

• Avoidance of entire food groups

Infants who are exclusively breastfed should receive a vitamin D supplement starting at birth.

How to Choose a Safe Supplement

If your provider does recommend a vitamin or mineral supplement.

• Choose age-appropriate formulas

• Avoid products with artificial dyes, added sugars, and citric acid (which can erode teeth)

Look for third-party testing labels, such as:

• USP (U.S. Pharmacopeia)

• NSF Certified

• ConsumerLab.com approved

Prefer products made with Good Manufacturing Practices (GMP) or NPA certification

Supplements are not a replacement for a balanced diet but they can help fill a gap if recommended by your child's doctor.

What To Do If You’re Concerned

If you're worried your child might not be getting enough nutrients.

• Keep a food journal for a few days to track what they eat

• Talk to your pediatrician or a pediatric dietitian for guidance

• Avoid self-diagnosing or giving supplements without medical advice

Key Takeaways

• Most kids do not need vitamins if they’re eating a well-rounded diet

• Focus on fruits, vegetables, dairy, lean protein, and whole grains

• Talk to your child's provider before starting any supplement

• Choose third-party tested, age-appropriate products if a supplement is advised

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