This is the final post in my Kids’ Nutrition Series
For many parents, the added nutrition multivitamins provide for kids gives them peace of mind. According to one study, just over 40 percent of kids between the ages of 2 to 8 take vitamins on a regular basis.
But before deciding to supplement your child’s diet, I have important check-offs for you. The truth? When used correctly, vitamin supplements for kids can be helpful in preventing deficiencies (and minimizing worry for parents). But in some cases, they are simply not needed and you would be better off saving your money.
Jump Ahead
1. What fortified foods are they consuming?
In Part 2 of our series, I discussed the issue of over-nutrition with an increase in fortified foods. Go through your cabinets and check the other sources of added nutrition your child gets, including cereal, bars, waffles, drinks, and snack foods.
In some cases, fortified foods already act like multivitamins, providing added nutrition to help cover nutrition gaps such as iron, zinc, and vitamin C. When multivitamins are added on top of fortified foods, kids may get too much of certain nutrients including folic acid and vitamin A.
2. How is their overall diet?
Children who eat from all the food groups (most of the time) typically don’t need multivitamins. Evidence suggests that young children between 2 and 8 are the least likely to fall short on nutrients except for some outliers like vitamin D and calcium.
But children who eat poorly with few fortified foods, are underweight, on a restricted diet (that includes strict vegetarians), and have certain medical conditions may benefit from a multivitamin.
3. Are they getting enough iron, calcium, vitamin D, and DHA?
Whether or not you decide to give a multivitamin doesn’t mean other supplements aren’t needed. That’s because multivitamins don’t always contain iron, potassium, DHA or enough calcium — all key nutrients kids tend to fall short on.
In Part 5, we discuss how to examine your child’s diet for nutrition gaps. Little meat or non-meat alternatives often means iron and zinc may be low. Low fruits and veggies often mean low potassium, fiber, and vitamins C and A. Poor intake of calcium-rich foods, both dairy and non-dairy items, means calcium may be inadequate. And if they skip fish and other DHA-rich foods they are likely falling short on DHA. Of course, a “food first” approach is best but if kids are reluctant, supplementation may be needed.
What most multivitamins do contain is vitamin D, a vitamin most children need, especially in the winter months. If you decide against the multivitamin, taking a separate vitamin D supplement makes sense.
4. What makes a good vitamin supplement?
First and foremost, a good vitamin supplement is one that meets a child’s needs. You can have a quality supplement but if it fails to meet nutrition gaps it doesn’t matter. Avoid supplements with more than 100% DV for each nutrient — most companies translate the DVs (made for adults) to that of children.
This article from consumer reports helps you find vitamins and minerals that have third-party testing.
Because supplements aren’t regulated by the FDA for safety, you can also look for the USP certification. A vitamin that is USP certified has been tested for amounts specified, harmful contaminants, how it is broken down and released into the body, and if it’s made according to FDA’s Good Manufacturing Processes. Go here for USP verified products. Can’t find USP? Another certification to look for is NSF.
Don’t forget to check for additional ingredients. Most of the chewable vitamins contain a source of sugar but per serving it is usually isn’t much (<2g or less per serving). Unfortunately, some vitamins contain artificial colors such as Flintstone Complete, Centrum Kids Chewables, and CVS Kids Chewables. So check the ingredient line before making your decision.
5. Do they still need it?
The bottom line: understanding which nutrients (if any) are missing in your child’s diet and find supplement(s) that best match those needs. Because giving a multivitamin for insurance purposes provides a false sense of security. It’s smart for parents to re-evaluate their child’s vitamin regimen periodically as kids eating habits are ever-changing.
I hope this series has given you a better understanding of your child’s nutritional needs and how to meet them with food — and supplements if needed. Any questions?
Updated April 2015
For more on kids’ nutrition at every stage and age, check out Maryann’s book Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School
Hi! So glad I found your website! I am a RN in Colorado where supplements and healthy eating are HUGE!!!!!!!!! I agree with your philospy completely! It gets very frustrating for me listening to all of the hustle and bustle about this supplement and that supplement. Whole foods are the key and supplement if needed 🙂 Thanks again and will be visisting and reposting OFTEN!
Thanks Amanda! Welcome!
My daughter will be 14 in September and her pediatrician recommended she take a Centrum Kids (multivitamin) because her stored iron level is low. Her blood work came back at level 17 (on a range of 13-100 I believe). My daughter is not a huge red meat eater so we are looking into other foods that she can eat to raise her level. She does not want to take a multivitamin so I think she will work at changing her diet to accomodate her daily needs. Do you think we should start with a multivitamin for now until her eating habits change?
Sincerely,
Cheri
@Cheri — if she will take it sure (make sure it has iron in it). You can also incorporate iron-fortied cereals with a source of vitamin C (fruit like oranges and strawberries) as C helps increase absorption of iron.
My daughter just turned 3 years old and she is getting very picky about what she eats. The only fruit she will eat are bananas. She does okay when it comes to vegetables, she will eat salad, corn, green beans, cucumbers. However, she doesn’t eat the really important ones like broccoli, cauliflower, strawberries or raspberries. She loves yogurt and greek yogurt and will eat two to three a day. She also drinks juice, like v8 fusion or concords 100% grape juice, which i will dilute with a little bit of water. She will drink water, but only if a crystal light is mixed with it. Red meat, chicken or fish she has no problem eating. So, I’m a little concerned and reading articles about multivitamin are not necessary. I believe in everything in moderation, so a candy bar, chips or fruit snacks is okay from time to time, but then she needs to eat something healthy along with it as well. I found flintstones vitamins specifically for her age, could crushing one and putting it in yogurt be okay? My parents used to make me take flinstones and then once I got older, I took a centrum and even a fish oil, but stopped once I moved out on my own and never thought twice about it because if my parents said to take it, I figured it was okay. So, would a multivitamin help since she is so picky, I don’t want to giver too much of something and end up being worse for her? I keep reading mixed things about multivitamins. Also, is the V8 and 100% grape juice okay to give her? Thank you.
Your daughter doesn’t sound that picky to me. It’s pretty normal to get more selsective with food between 2 and 6. It’s also not tough to meet nutritional needs at this age. These posts will help you decide if she needs a multivitamin:
http://www.maryannjacobsen.com/2011/09/kids-nutrition-part-5-how-to-meet-childrens-nutritional-needs-even-when-they-dont-eat-perfectly/
http://www.maryannjacobsen.com/2011/12/kids-nutrition-part-6-5-things-parents-must-do-before-giving-children-vitamins/
What are the % recommended for daily intake based off of ?
Who makes these standards for labeling on our foods, and multivitamin supplements ?
So my son stopped drinking milk since he turned 2. I tried giving him different kinds of milk but he wouldnt take any of it. He drinks only orange juice. He eats yogurt. He doesnt reaaly eat vegetables which he needs. He likes starchy foods. He lose weight since he started not taking his milk. So im debating if i should give him multivitamins. Would it be okay for him or he’s too young. If i ever decide to give him vitamins i will do it every other day. I don’t really know what to do with my picky eater.. Help me!
Does he eat fortified foods like cereal frequently? If he doesn’t, than a multi should be fine.
my son is 2 and a picky eater.somtimes h
e takes just tea and bread for a whole day.pls what do i give him
hi. my daughter is 8. she was a picky eater till the age of 6 after which she started eating most kinds of foods. but still she does not like to eat meat. i am giving her iron supplement. my concern is about her hight that is below average. should i give her multivitamins for that. can i give her adult multivitamins with half dose. some people say that mulltivitamins at the age of puberty help increase hight. my son who is 2 years old also has hight problem. but he is eating well every thing. my hight is 5.1 and my husband is 5.8 i want to know will medicine work for increasing my daughter and sons hight. i have another son. 5 years old. he is better than average hight.
can i give her the multivitamin i m taking?
Height is determined by genetics. It’s only affected by diet if the child is undernourished or has a medical problem. I would consult the pediatrician to see if your child’s growth is on target. Only give vitamins if you think your child’s diet is inadequate. Does she eat cereal or other food that is fortified? If so, she likely doesn’t need a vitamin. Check with doctor about iron as well, as it should be prescribed from a doctor. They can test her iron too.
My daughter is seven yr old and as i started giving her multivitamins she is facing constipation problems pls suggest
@kavita — I’m assuming there’s iron in the multi. Does she eat fresh fruit and vegetables? Fiber may be an issue.
I have a one year and 2months daughter, she don’t like to drink her vitamins even I mixed w/the food and juices she can recognized it. any other suggestion please? thank you
Does she need a vitamin? How is she eating?
Please my daughter will turn 3yrs on Monday.my problem she doesn’t like eating but will eat vegies, meat, chicken, drinks. It seems toe she is not growing to my liking. I told a friend and he said I should give her food supplements. I want to ask if is necessary.
Thanks for this article! it was really helpful. I decided that I do want to give my child a real good quality multivitamin supplement. I came across this one http://www.amztk.com/chewable-multivitamin and my kids love it!! They seriously ask me every day for it and what I like best about it is the ingredient content. This is a real quality product and a brand that I really trust. I would recommend this to anyone looking for a real good quality multi for their kids.
My daughter just turned 2 and I started to give her children’s gummy vitamins, and it’s seems like they’re doing her good because she poops like 3 times a day. But today it kind of scared me because her last poop was a reddish color and it didn’t smell at all, it really didn’t look like poop. Please help! Is this normal,should I be worried?
Vitamins should not make a child poop more unless they have fiber. If they have color, it can color the poo. Anytime you see changes in bowel movements (especially seeing blood or mucous) you should contact a pediatrician.
Hi
My daughter is 11 year old . Can I give to her centrum multivitamins tablets because she is feeling weakness and vegtarian
You can always give a multivitamin but I would take her to the doctor and have them check her iron. She might be anemic.
The ultimate reason for taking multivitamins or vitamins is to fill the gap or deficiencies of vitamins and minerals. If one feels different or have some symptoms on their body then it is advisable to consult medical doctor and take vitamins and minerals.