Kids and Multivitamins

Making sure kids get all the vitamins and minerals they need is important for their growth and health. While eating a balanced diet is the best way to do this, sometimes kids don’t eat enough of the right foods. This is where multivitamins can help.

Multivitamins are supplements that have a mix of vitamins and minerals. They can be helpful, especially for kids who are picky eaters or have special diets that might not give them all the nutrients they need.

One big benefit of multivitamins is that they can help fill in nutritional gaps. For example, if a child doesn’t eat enough fruits and vegetables, they might not get enough vitamin C or vitamin A. A multivitamin can help make sure they get these important nutrients.

Multivitamins also support a healthy immune system. Nutrients like vitamin C, vitamin D, and zinc help keep the immune system strong. This can be especially useful during the school year or flu season when kids are more likely to get sick.

However, it’s important to remember that multivitamins should not replace a healthy diet. They should be used to supplement a diet that includes a variety of foods like fruits, vegetables, whole grains, and lean proteins. Also, it’s important to pick a multivitamin made for kids, because adult vitamins can have too much of certain nutrients for children.

When choosing a multivitamin, look for one that provides about 100% of the Daily Value (DV) for most vitamins and minerals. Avoid vitamins with added sugars or artificial colors and flavors. It’s also a good idea to talk to your child’s doctor before starting any new supplement, to make sure it’s right for them.

Here are some key nutrients to look for and how much is recommended based on your kid’s age:

Iron

• Helps red blood cells get oxygen to the entire body and helps with growth!
• Food sources: meats, beans, oatmeal, iron-fortified dry cereal
• 1-3 year olds need 7 mg/day
• 4-8 year olds need 10 mg/day
• *Gummy vitamins do not contain iron

Vitamin D

• Helps build strong bones and teeth, boost the immune system and regulate mood.
• Vitamin D can be absorbed through sunlight, so spending time outside can help. Just remember to always wear sunscreen when spending time outdoors
• Food sources: fatty fish, fortified breads/cereals/grains, egg yolks, fortified orange juice
• 1-18 year olds need 600 IU/day

Choline

• Helps with mood and memory as well as muscle control.
• Food sources: meat, fish, poultry, eggs, dairy, potatoes
• 1-3 year olds need 200 mg/day
• 4-8 year olds need 250 mg/day

Vitamin C

• Helps fight infections and heal wounds and promotes healthy teeth and gums
• It also helps the body absorb more iron from diet or supplements
• Food sources: oranges and other citrus fruits, cantaloupe, strawberries, bell peppers, tomatoes, broccoli.
• 1-3 year olds need 15 mg/day
• 4-8 year olds need 25 mg/day

Iodine

• Helps your body use energy, brain development, growth, and maintain body temperature.
• Food sources: seafood, dairy, iodized salt, eggs
• 1-8 year olds need 90 mcg/day

While a healthy diet is the best way to get nutrients, multivitamins can be a useful tool for kids who need a little extra help getting all the vitamins and minerals they need. By choosing a good quality multivitamin and making sure it’s part of a balanced diet, you can help support your child’s health and well-being.

Need a little extra advice when it comes to which brand to choose? Here are a dietitian’s recommendations: