Vitamins for Kids: Do They Need Them (and Which Ones)?

As children grow, it’s important for them to get enough vitamins and minerals to ensure optimal health.

Most kids get adequate amounts of nutrients from a balanced diet, but under certain circumstances, children may need to take vitamin or mineral supplements.

This article tells you everything you need to know about vitamins for kids, whether your child may need them, and the 7 best products to choose from, as well as a few others that are worth considering.

There are several important factors to consider when choosing a supplement for your child.

The products featured in this article were selected based on the following criteria:

• Ingredients: We looked for vitamins that are free of fillers, artificial flavors, food dyes, and preservatives. All products adhere to allowable health claims and labeling requirements, per Food and Drug Administration (FDA) regulations, and are manufactured in facilities that adhere to current good manufacturing practices (CGMPs) established by the FDA.
• Credibility: We chose products produced by medically credible companies that follow ethical, legal, and industry best standards and that provide objective measures of trust, such as having its supplements validated by third-party labs.
• Dosage: We included products that are specifically formulated for infants or kids.
• Supplement form: We included multivitamins in several forms, such as liquid, chewable, dissolvable, and gummy.
• Reputable brands: We selected products from well-known brands that adhere to strict manufacturing standards.

Besides the products listed above, there are many other high quality multivitamins for kids on the market.

If you still don’t see a supplement that meets your needs, here are a few additional products to consider:

• OLLY Kids Multi + Probiotic Gummy: Similar to a few others on our list, these gummy vitamins are designed for kids 2 years and older. In addition to 12 essential nutrients, they contain probiotics, which may be appropriate for some kids.
• Garden of Life Kids Gummy: These certified organic gummies are suitable for kids ages 4 years and up. While we like their comprehensive formulation, they are high in added sugar (4 g per 4-gummy serving), and some reviewers complain of an unpleasant smell.
• Thorne Kids Multi+: These strawberry-kiwi dissolvable discs are formulated for kids ages 4–12 years and provide 15 essential vitamins and minerals. While they’re a good alternative to gummy vitamins, some reviewers complain that their kids don’t like the taste. These vitamins are also on the pricier side.

Here’s a quick look at how our top picks compare:

If your child follows a restrictive diet, cannot adequately absorb nutrients, or is a picky eater, they may benefit from taking vitamins.

Here are some tips on what to look for when selecting a supplement:

• Third-party testing: To ensure that the contents match the label, look for a product that has been tested by a third party, such as NSF International, United States Pharmacopeia (USP), ConsumerLab.com, Informed Choice, or the Banned Substances Control Group.
• Kid-specific formulation: Choose vitamins that are specifically made for kids. These products should not contain megadoses that exceed the daily nutrient needs of children.
• Age-appropriate formulation: Select a product that is formulated for the specific age of your child. While many multivitamins are for kids 4 years and older, there are a few options for younger toddlers.
• Nutrient needs: Be sure to talk with your child’s pediatrician or a registered dietitian to determine which nutrients your kid’s multivitamin should contain.
• Additives and sugar: When possible, choose a multivitamin that contains minimal amounts of added sugar and artificial additives.

Always discuss supplements with a healthcare professional before giving them to your child.

Kids’ nutrient needs depend on age, sex, size, growth, and activity level.

According to health experts, children ages 2–8 years need 1,000–1,400 calories each day. Kids ages 9–13 years need 1,400–2,600 calories daily, depending on factors such as activity level.

In addition to including enough calories, a child’s diet should meet the following Dietary Reference Intakes (DRIs):

While the above nutrients are some of the most commonly discussed, they aren’t the only ones kids need.

Children need some amount of every vitamin and mineral for proper growth and health, but the exact amounts vary by age. Older children and teens need different amounts of nutrients than younger kids to support optimal health.

Do kids have different nutrient needs than adults?

Kids need the same nutrients as adults but usually require smaller amounts.

As children grow, it’s vital for them to get adequate amounts of nutrients that help build strong bones, such as calcium and vitamin D.

Moreover, iron, zinc, iodine, choline, and vitamins A, B6, folate, B12, and D are crucial for brain development in early life.

Although kids may need smaller amounts of vitamins and minerals than adults do, they still need to get enough of these nutrients for proper growth and development.

In general, kids who eat a healthy, balanced diet do not need vitamin supplements.

However, infants have different nutrient needs than children and may require certain supplements, such as vitamin D for breastfed babies.

The AAP and the USDA’s Dietary Guidelines for Americans do not recommend supplements over and above the Recommended Dietary Allowances for healthy children older than 1 year who eat a balanced diet.

Instead, they suggest that kids eat a variety of fruits, vegetables, grains, dairy products, and protein foods to obtain adequate nutrition.

These foods contain all the necessary nutrients for proper growth and development in children.

Overall, kids who eat a balanced diet that includes all food groups don’t usually need vitamin or mineral supplements. However, the next section covers some exceptions.

Even though most children who eat a healthy diet don’t need vitamins, specific circumstances may call for supplementation.

Certain vitamin and mineral supplements may be necessary for kids who are at risk of deficiencies, such as those who:

• follow a vegetarian or vegan diet
• have a condition that affects nutrient absorption or increases nutrient needs, such as celiac disease, cancer, cystic fibrosis, or inflammatory bowel disease (IBD)
• have had surgery that affects the intestines or stomach
• are extremely picky eaters and have trouble eating a variety of foods

Plant-based diets may increase the risk of certain nutrient deficiencies

In particular, kids who eat plant-based diets may be at risk of deficiencies in calcium, iron, zinc, and vitamins B12 and D — especially if they eat few or no animal products.

Vegan diets can be particularly dangerous for children if certain nutrients — such as vitamin B12, which is found naturally in animal foods — are not replaced through supplements or fortified foods.

A lack of these nutrients in children’s diets can have serious effects on their health, such as atypical growth and developmental delays.

However, it’s possible for children on plant-based diets to get adequate nutrition from diet alone if their parents are incorporating enough plant foods that naturally contain or are fortified with certain vitamins and minerals.

Certain conditions may affect absorption or increase nutrient needs

Children with celiac disease or IBD may have difficulty absorbing several vitamins and minerals, especially iron, zinc, and vitamin D. This is because these conditions cause damage to the areas of the gut that absorb micronutrients.

Kids with cystic fibrosis have trouble absorbing fat and, as a result, may not adequately absorb the fat-soluble vitamins A, D, E, and K.

In addition, children with cancer and other diseases that cause increased nutrient needs may require certain supplements to prevent disease-related malnutrition.

Picky eaters may not be getting enough vitamins and minerals

Finally, some studies have linked picky eating in childhood to low intakes of micronutrients.

One 2021 study in 203 kids ages 4–7 years found that picky eating was strongly associated with low intakes of zinc and an increased risk of zinc deficiency.

As a result, if you suspect that your child isn’t meeting their nutritional needs, it’s best to have them tested for nutritional deficiencies before giving them supplements.

To ensure children are getting adequate amounts of nutrients so that they don’t need supplements, make an effort to include a variety of nutritious foods in their diet.

Incorporating fruits, vegetables, whole grains, lean proteins, healthy fats, and dairy products (if your child can tolerate them) into meals and snacks will likely provide enough vitamins and minerals.

To help your kid eat more produce, keep trying to introduce new veggies and fruits prepared in different and tasty ways.

A healthy diet for kids should also limit added sugars and highly processed foods and focus on whole fruits rather than fruit juice.

But if you feel that your child is not getting proper nutrition through diet alone, supplements can be a safe and effective method to deliver the nutrients children need.

Consult your child’s pediatrician or a registered dietitian if you’re concerned about your child’s nutritional intake.

Kids who eat a nutritious, balanced diet typically fulfill their nutrient needs through food.

Still, vitamin supplements may be necessary for picky eaters, children who have a health condition that affects nutrient absorption or increases nutrient needs, or those who follow a vegetarian or vegan diet.

When providing vitamins to children, be sure to choose high quality brands that contain appropriate doses for kids and stick to the recommended dosage.

It’s also best to be cautious of giving your child supplements without documented evidence of a deficiency.

To ensure that your child is getting enough nutrients, try to offer them a balanced diet that includes a variety of foods and limits sweets and refined foods.