5 Best Children’s Supplements: A Pediatrician’s Guide to Optimal Health + Development

When it comes to your child’s health, many wonder whether they need supplements to stay healthy. With so many options, both for when your child is healthy and when they are sick, knowing what they really need to thrive can feel overwhelming. 

This article discusses what to consider when choosing vitamins or supplements for your child. Always consult your pediatrician before starting your child on a vitamin so they can review these factors and help you pick the most appropriate vitamin or supplement for your child’s needs.

How to Choose the Best Supplements for Your Child

Things you’ll want to think about when considering giving your child a vitamin or supplement include:

• Key nutrients: The best supplements for your child are those that contain the right nutrients in the proper amounts for their specific needs. For example, if your child is following a vegan diet or hates eating meat, you’ll probably want to ensure they’re getting enough iron. 
• Quality and safety: Always read the label to see what other ingredients are included beyond the active ones and whether the company adheres to good manufacturing practices. Choose a product that has been tested by a reputable third party, like the Banned Substances Control Group or ConsumerLab.com.
• Dosage: For multivitamins, dosing is relatively straightforward. But you’ll want to check with your pediatrician for other vitamins and supplements, like iron or omega-3 fatty acids, because finding the proper dosage can be more complicated.
• Flavor: Some kids love berry-flavored supplements, while others hate them. When choosing between two similar products, the flavor options may help you lean one way or the other.
• Format: Vitamins and supplements come in many forms, including liquid, chewable, and gummy. Liquid is the appropriate choice for younger children. Chewable and gummy vitamins are suitable for children aged 4 and up. Keep in mind kids sometimes think gummies are candy—it’s important to keep vitamin gummies out of reach so they don’t take too many and experience the harmful side effects of vitamin overdose.
• Other added ingredients: Choose products that leave out fillers, artificial flavors, food dyes, and preservatives.

Many different supplements are available—here, we’ll cover multivitamins, vitamin D, iron, omega-3 fatty acids, and probiotics.

1. Multivitamins

Most children who eat a well-balanced diet and are otherwise healthy do not require any vitamin supplementation.¹ There may be times, though, when your toddler seems to refuse anything besides chicken fingers and French fries. And you may wonder if giving them a vitamin during these periods can help. 

The short answer is that even if they go a few days refusing anything but fried food, they will probably be okay without a vitamin. But taking a multivitamin to fill any nutrient gaps in their diet certainly won’t hurt—especially for picky eaters. And a multivitamin may sometimes help when a child isn’t growing well. If your child is following a vegan diet or has restrictions due to allergies, supplementation may be necessary. 

Most children’s multivitamins contain the recommended daily allowance of vitamins and minerals that kids need, such as vitamins A, C, D, and K, the B vitamins, as well as iron and calcium. However some multivitamins have more vitamins and minerals than others, so always check the label and discuss the ingredients with your pediatrician.

When it comes to supplements, a multivitamin is just one option. Your child may benefit from taking additional supplements depending on their needs. 

2. Vitamin D

Vitamin D is an essential vitamin, meaning the body can’t make it, and you must consume it through the foods you eat, supplements, or get it from exposure to sunlight. It plays a key role in bone and immune system health.² 

After birth, all children need vitamin D—400 IU daily for babies younger than 12 months old and 600 IU for toddlers, children, and teens, according to the American Academy of Pediatrics. For breast and bottle-fed babies who aren’t drinking 32 ounces of formula a day yet, a vitamin D liquid supplement is a great option. When children are 3 years or older and can chew hard foods, chewable vitamins are also good options.

3. Iron

Iron is another important mineral kids need for proper development and growth. Our bodies use iron to make a protein in red blood cells that carries oxygen throughout the body. 

Full-term babies who are breastfed require iron supplementation starting at 4 months because this is when iron stores from birth start to decline. Once they begin eating iron-fortified foods, like fresh fruits and veggies or iron-fortified cereal, they can decrease the supplementation. 

Babies who are breastfed or given iron-fortified formula after birth do not require an iron supplement. Babies born early, or ‘prematurely,’ may need supplementation. Kids who do not eat meat or follow a vegan diet will likely need iron supplementation as well. 

Check with your pediatrician about the amount of iron your child needs to be sure they don’t take too much or become deficient. Iron deficiency can lead to a health condition known as anemia, which can cause tiredness, increased heart rate, irritability, and pale skin, among other symptoms.

4. Omega-3 Fatty Acids

While more research is needed on the benefits of omega-3 fatty acids, some studies show that they may benefit brain and heart health and help prevent allergic diseases like eczema and asthma.^3–6 Fish can be a great source of omega-3 fatty acids, but not all children enjoy the flavor or consistency of fish.⁷ 

Consider giving your child omega-3 fatty acids as a supplement if your child isn’t a fish lover. They come in liquid, chewable, and gummy forms and are also available in combination with omega-6 fatty acids. Some multivitamins contain fish oil, which may be the right choice if your child would benefit from a multivitamin as well.

5. Probiotics

Probiotics can help populate the gut with good bacteria, which can help keep your child’s tummy happy—especially if your child is taking antibiotics that can disrupt the balance of good bacteria in the belly and leave them with a tummy ache. Probiotics may also help keep the immune system healthy, among other benefits.⁸ 

Additional research is needed to fully understand the potential benefits of probiotics for kids since most of the current studies have been conducted on adults. And if a child is immunocompromised or has a chronic illness, there may be safety concerns when using probiotics. 

If an otherwise healthy child is suffering from diarrhea or constipation or if they have an upset tummy after taking an antibiotic, a probiotic may be helpful. 

Takeaway

Supplements may help fill the nutrient gaps in your child’s diet—especially if they have allergies, follow a vegan diet, or tend to be picky eaters. Multivitamins, vitamin D, iron, omega-3s, and probiotics may be the most important supplements for children. 

Choose high-quality supplements specially formulated for children when they are available. Always talk with your pediatrician before starting your child on any vitamin or supplement. Together, you can decide what is most appropriate for your child’s specific nutritional needs.

References:

1. Where We Stand: Vitamin Supplements for Children - HealthyChildren.org. Accessed August 17, 2023. 
2. Vitamin D for Babies, Children & Adolescents - HealthyChildren.org. Accessed August 20, 2023. 
3. Elagizi A, Lavie CJ, O’keefe E, Marshall K, O’keefe JH, Milani R V. An Update on Omega-3 Polyunsaturated Fatty Acids and Cardiovascular Health. Nutrients. 2021;13(1):1-12. 
4. Dinicolantonio JJ, O’keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020;12(8):1-15. 
5. DiNicolantonio JJ, O'Keefe J. The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies. Mo Med. 2021;118(5):453-459.
6. Jia Y, Huang Y, Wang H, Jiang H. Effect of Prenatal Omega-3 Polyunsaturated Fatty Acid Supplementation on Childhood Eczema: A Systematic Review and Meta-Analysis. Int Arch Allergy Immunol. 2023;184(1):21-32. 
7. American Academy of Pediatrics Says US Children Are Not Eating Enough Seafood - HealthyChildren.org. Accessed August 20, 2023. 
8. Maldonado Galdeano C, Cazorla SI, Lemme Dumit JM, Vélez E, Perdigón G. Beneficial Effects of Probiotic Consumption on the Immune System. Ann Nutr Metab. 2019;74(2):115-124.