Do Kids Actually Need Vitamins? We Asked 3 Pediatricians

Maybe you've scrolled upon an influencer (or 10) touting their go-to green powder on social media, seen Kourtney Kardashian's latest brand launch, or read about how a dietitian swears by her nightly dose of magnesium. Whatever the case may be, you've likely found that seemingly everyone has joined the supplement game — and you're not necessarily wrong. In fact, according to a 2021 study from the Centers for Disease Control and Prevention (CDC), most American adults and more than one-third of children take at least one dietary supplement. Yes, you read that right: children have officially entered the vitamin chat . . . but should they really be here?

If you're a parent, you may be wondering: do children really need to take vitamins? And if so, which ones should be on their roster? Ahead, experts answer those questions and break down everything you need to know about kids' vitamins.

In most cases, no. "Healthy children who have a well-balanced diet from different food groups (fruits/vegetables/proteins) do not need extra vitamins because they are getting all that they need through food," says Stephanie Lee, MD, MPH, Philadelphia-based pediatrician and spokesperson for the American Academy of Pediatrics (AAP). "There is evidence that getting vitamins and nutrients through food is healthier than taking supplements alone, unless you have a deficiency diagnosed by your doctor."

The AAP backs up this stance, pointing to research showing that most children get enough nutrients in their diets. And while surveys have also shown about one-third of kids over age 2 are given multivitamins, the AAP notes that it's "not known whether products on the market fill nutritional gaps or lead to excessive intake."

In fact, some multivitamins have amounts that exceed the recommended tolerable intake levels, which can lead to negative side effects, says Dina Peralta-Reich, MD, FAAP, FOMA, pediatrician and director of New York Weight Wellness Medicine. "For example, surplus vitamin D, C, and A can produce toxic symptoms, which can range from rashes, nausea, headaches, and sometimes even more to serve medical issues." Potentially consuming too many micronutrients (i.e. overdosing) can also be a risk "if the child is taking a combination of different vitamins (e.g. one for iron, one for calcium, etc.)," she adds.

Betty Choi, MD, pediatrician and author of "Human Body Learning Lab" agrees, noting that "a multivitamin would be considered when a child is at risk for deficiency in multiple vitamins, such as in the setting of multiple anaphylactic food allergies or gastrointestinal disorders." Otherwise, "most children do not need supplements unless they have risks or evidence of deficiency," she says. "Vitamins are expensive, and when they aren't needed by the body, much of it turns into expensive urine."

While vitamins are not recommended for most kids, there are a few specific situations in which a doctor might suggest it. Here are some circumstances when a child might be at risk of a vitamin deficiency.

Breast milk is lacking in key nutrients — as incongruous as that might sound. While it's often regarded as a treasure trove of nutrients (liquid gold, if you will), breast milk alone does not provide infants with enough vitamin D. That, plus the fact that babies should be shielded from the sun, is why the Dietary Guidelines for Americans and the AAP both recommend breastfed and partially breastfed infants take 400 IU of vitamin D per day beginning shortly after birth, according to the CDC. Once a child starts eating solids at about six months, parents can find ways to ensure their little one is getting enough of vitamin D from food.

At that point, a child should also be getting enough iron from their diet, says Dr. Peralta-Reich. "However, if a child is exclusively breastfed after six months, they should also receive iron supplementation."

Certain medical conditions that inhibit nutrient absorption (such as cystic fibrosis and inflammatory bowel disease) may also lead to a nutrient deficiency in kids, Dr. Choi says.

Nutritional deficiencies often crop up in kids who follow strict or restricting diets (e.g. vegans), have multiple food allergies, or are very picky eaters (as often happens in toddlerhood).

"Kids who frequently eat processed foods and soda may also benefit from a vitamin supplement," says Dr. Choi. "This is because ready-to-eat packaged foods and soft drinks have far fewer nutrients compared to unprocessed or minimally processed foods."

Admittedly, getting kids to eat anything can be difficult — let alone crafting the perfectly balanced nutritious diet as their parent and then getting that down the hatch (and not on the floor) at every meal. That's a place where supplements can come in, particularly multivitamins. "Sometimes a multivitamin can be useful if your child is very picky, and you are concerned they're not eating enough fruits and vegetables to be nutritious," Dr. Lee says, though adding that "multivitamins should be a short-term bandage while you work on widening your child's food preferences."

No matter what, you should discuss adding any supplements to your little one's routine with their doctor before taking matters into your own hands.

"Vitamin supplements are not regulated as strictly as food by the FDA [Food and Drug Administration], so they may be generally safe for consumption but can be prone to contamination, safety issues, or quality control issues," Dr. Lee explains. In other words, the FDA doesn't enforce strict rules and regulations around ingredients, effectiveness, safety, or labeling that supplement brands need to adhere to when producing and marketing their products.

There are independent organizations that test whether or not products are, to put it simply, up to snuff. "For example, NSF [National Sanitation Foundation] Certification means that a third-party laboratory confirmed that the contents in the bottle match the label, the bottle underwent a toxicology review, and the bottle was checked for contaminants and undeclared ingredients," Dr. Choi says.

So, when it comes to picking the best kids' vitamins, going with one that's received third-party certification from an independent organization, such as the NSF or United States Pharmacopeia (USP), or even a consumer lab is often a safe call. "Additionally, parents should always look for vitamins free of fillers (e.g. cellulose, cornstarch, silicone dioxide), food dyes, preservatives (including artificial coloring preservatives), and artificial flavors," Dr. Peralta-Reich says.

As for the type of vitamin that's best? It depends. For example, some doctors say to proceed with caution — if at all — when it comes to gummy vitamins, as they're "sticky like candy and thus a risk factor for cavities," Dr. Choi says. "Kids might also confuse gummy vitamins with candy and become tempted to eat too much. This could potentially cause an overdose of vitamins like A, D, E, and K, so it's important to keep vitamins out of reach from children." (Storing supplements like such is always a good idea, BTW.)

Any solid form of vitamin (gummies, chewables, pills), can also be choking hazards for young ones, which is why Dr. Lee usually recommends liquids for children younger than 2 years old. "If children [of any age] do not like liquid, crushing up a chewable and mixing it into food is also a possibility," she adds.

And remember, it's always a good idea to check with your child's pediatrician before adding vitamins to their routine and when you're considering different products. Haven't been able to talk to your child's doc? Or maybe you want to narrow down your picks before consulting the pro? Ahead, pediatricians share their recommendations.

Hiya Kids Daily Multivitamin ($15, originally $30)

Hiya Kids Daily Multivitamin

From

$15

$30 Now 50% off

$15 at Hiya Health

Deemed "the best multivitamin for kids" by Dr. Peralta-Reich, this chewable is third-party tested and vegan, sans sugar, artificial additives, and preservatives. Not only is it dairy-free, but it's also gluten-free, making it a major win for kiddos with sensitivities and/or allergies to these ingredients. Speaking of which, it's always a good idea to double-check a product's label to make sure it doesn't contain allergens for your child, Dr. Choi says. "For example, certain vitamins contain wheat, and some vitamins with probiotics contain dairy."

Flintstones Chewable Kids Complete Multivitamin ($17)

Flintstones Chewable Kids Complete Multivitamin

From

$18

$18 at Amazon

Developed way back in 1968, this tried-and-true supplement has been stocked on shelves for years — and for good reasons. For starters, it's made without corn syrup or artificial flavors, Dr. Choi notes. "Plus, it's budget-friendly, coming in at a lower price compared to other multivitamins."

NovaFerrum Liquid Iron ($23)

NovaFerrum Liquid Iron

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$36

$36 at Amazon

As mentioned above, children who are exclusively breastfed past 6 months often need iron supplementation — and the same can be said about kiddos who are vegan. "These patients are at higher risk due to not getting enough of the recommended vitamin and nutrient requirements due to having a plant-based diet, as the plant sources of iron are less bioavailable than in meat. From early on, these patients need to be supplemented," Dr. Peralta-Reich explains.

That's where NovaFerrum Liquid Iron comes in. Suitable for babies and children ages 1 to 4, this product packs plenty of iron into each dose alongside fun flavors, such as raspberry, which can help kiddos tolerate the taste of iron since many often reject other iron supplements due to their "awful taste," Dr. Choi explains. This added bonus is all thanks to natural fruit flavor and natural fruit sweeteners.

Centrum Organic Kids Multigummies ($12, originally $18)

Another recommendation from Dr. Peralta-Reich, this kids vitamin contains 10 essential nutrients, including vitamins B, C, and D — all three of which are especially important for kiddos. "Vitamin D is especially important for kids; it works with calcium to help bone grown and development," Dr. Choi explains. Meanwhile, B vitamins help the body make red blood cells and energy from food while vitamin C helps the body heal from cuts and infections, she says.

Other than its impressive roster of nutrients, Centrum Organic Kids Multigummies wins points for being free of artificial flavors, sweeteners, gluten and wheat, milk, soy, and nuts, Dr. Peralta-Reich says. "Children who are vegetarian can consume this vitamin," she adds. "It's [also] verified USDA Organic and non-GMO."

Kids Ddrops Booster ($11, originally $14)

Kids Ddrops Booster

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$11

$14 Now 21% off

$11 at Amazon

If your kiddo (age 1 and older) is in need of some extra vitamin D, look no further than this liquid supplement — a recommendation from Dr. Choi. Made with only two ingredients — pure vitamin D3 and fractionated coconut oil — this product also wins points from the pediatrician for being free of artificial flavors, colors, and preservatives. "The instructions are also clear and straightforward," she adds. And if you have a baby (younger than 1) who's lacking in the vitamin D department, Dr. Choi suggests the baby version of this product — aptly named Baby Ddrops — which has only 400 IU per serving, as is suitable for younger ones.

Zarbee's Complete Toddler Multivitamin ($15)

Zarbee's Complete Toddler Multivitamin

From

$15

$15 at Amazon

Formulated for tots ages 2 to 3, this kids vitamin gets a seal of approval from Dr. Peralta-Reich for a few reasons. For starters, it has 12 essential vitamins and minerals, including vitamins A, B, C, and D. Not only does this product stand out for what it contains, but it also is applauded for what it doesn't include, such as gluten, artificial sweeteners and flavors, and high-fructose corn syrup, Dr. Peralta-Reich points out.