Kids' Vitamins: Are We Wasting Money or Saving Generations?

Nearly a quarter of American kids take vitamin supplements—but most parents are throwing their money down the river, like they’re buying lottery tickets that never win!

Yes, giving your child a daily vitamin may feel like you’ve saved the world from a food disaster. But wait a minute: Most kids don’t need them, even though a quarter of them do, according to the Centers for Disease Control. It’s like we live in a world where every kid needs a mobile pharmacy! But the truth is, most of these kids are getting enough to eat, especially in an age where everything from cereal to juice is fortified with vitamins.

Experts say that kids who are deficient in certain vitamins—like those little ones who refuse to eat anything but pasta with butter—are better off taking those specific vitamins than a multivitamin.

“It depends on the situation,” says Vanessa Hurley, a registered dietitian who knows everything about kids’ food. She advises parents to work with a nutritionist to figure out whether their child really needs a supplement or if they’re just wasting their money on something they could get from a salad. “There’s no such thing as a'magic vitamin’ that works for everyone,” Hurley adds with a smile.

There are limits to what a child can take—like vitamin D, which has a maximum of 25 to 100 micrograms depending on age. So it’s important to read the dosages on the packaging, or you might end up with a child who shines like a flashlight! Yes, vitamin D is important, but too much of it can turn your child into a glowing creature!

Another registered dietitian, Jill Castle, agrees. “Not all kids need these supplements,” she says. “Ideally, kids should get their nutrients from food. Between fortified cereals and a variety of foods, we can meet their needs.” But what if your child is the type who refuses to eat anything green? That’s where “diet call” comes in, asking parents what their child is eating. “Parents always know what their kids aren’t eating,” Castle says. “Like, ‘They never eat meat!’ or ‘They live on French fries!’”

Sometimes, there’s a real nutritional deficiency. In that case, supplements may be necessary. But let’s not forget that real food is always best. “There are other benefits to food that you can’t get from supplements,” Hurley says. “Like fiber, antioxidants, and phytochemicals. Plus, your child is learning to taste and appreciate different flavors and textures.”

Why might some kids need supplements?

Castle says she would be concerned if a child was cutting out entire food groups, like meat or vegetables. “Especially in young kids, ages 2 and 3, where things like iron, zinc, and vitamin B12 are still very important for brain development.” “If your child is just living on bread and cheese, that could be a problem,” she says.

Then there are the very picky eaters who have an avoidant food disorder. “They don’t eat any fruits or vegetables, or they don’t eat any meat, or they don’t drink milk.” For those, Castle suggests supplements like vitamin D or omega-3s. “Sometimes a multi is the easiest solution,” she says. “But that should be under medical supervision.”

Vitamins You May Need to Supplement

Vitamin D

"Liquid vitamin D is essential for breastfed babies," says Hurley. "Vitamin D is a nutrient that's hard to get from food alone," adds Castle. "Even with sun exposure, a lot of kids spend a lot of time in front of screens. Kids in the Northeast don't see much sun!"

For kids who don't eat meat or animal products, Hurley also suggests calcium, iron, and vitamin B12 supplements. "These are important for growth and development," she says.

Omega-3s

"I work with kids who don't eat fatty fish or nuts," says Castle. "These fats are important for heart and brain health, and they can even help kids with ADHD."

Hurley gives her two kids omega-3s. "They don't like fish, so I try to add flaxseed to their diet." She adds, "If there aren't enough sources in the diet, supplements can be helpful."

Vitamin C

If your child is living on pasta with butter, he or she may need vitamin C. “Especially if there are no vegetables in their diet,” Hurley says. But she stresses the importance of looking at the diet as a whole. “If a child is eating a lot of fruits, they may be getting enough vitamin C.”

Fiber

If your child isn’t eating whole grains or vegetables, they may need a fiber supplement. “Especially if they’re constipated,” Hurley adds. But she stresses that real food is best. “The fiber in the food helps with digestion and teaches a child how to eat healthy foods.”

What if I can’t handle all of that?

“If you want to give your child a multivitamin for convenience, that’s fine,” says Castle. “But make sure they’re still eating fruits and vegetables. Don’t make supplements a substitute for real food.” “Supplements can be helpful, but they’re not magic. Real food is what builds bodies and minds,” she adds.

We learn that vitamins aren’t magic bullets and that real food is always best! And don’t forget that kids, like adults, need a balanced diet—not a walk-in pharmacy!