Do Kids Need Vitamins?

Many parents who grew up in the 80s and 90s have memories of eating fruity cartoon vitamins when they were little. So, does this generation of kids need a daily multivitamin too?

Not necessarily, says Miriam Cohen, MD, medical director of the Pediatric Primary Care Center at Bridgeport Hospital and associate professor of Pediatrics at Yale School of Medicine.

“We would much prefer people look at creative ways to get some fruits and vegetables, particularly vegetables, in children’s diets,” she said. “We absorb these vitamins and minerals much better from actual food than we do from multivitamins.”

Best supplement for child growth

Of course there are exceptions. For example, it can be difficult for some kids with autism to broaden their diet due to a sensitivity to textures. Kids who eat a vegetarian diet may need to supplement B12, folate and iron.

Vitamin D is important for bone development, which is why it is recommended that all breastfed babies receive a vitamin D supplement until their first birthday. After that, kids can start drinking whole milk, which has vitamin D.

Iron deficiencies can lead to anemia which is why kids are screened for anemia every six months between the ages of one and four. Dr. Cohen says if a child has anemia, a supplement may be necessary, as well as specific diet changes including adding additional proteins and green leafy veggies.

“Anemia would be one thing that we see with picky eating that may need to be addressed because having red blood cells is so important and oxygenation to our body is so important for brain development and growth,” she said.

Some kids may also need a fluoride supplement if they live in a home with well water. Those who use bottled water can buy water enriched with fluoride, which helps to prevent tooth decay.

Is it OK to give kids melatonin?

Parents dreaming of a good night’s sleep may be tempted to give their child melatonin. That may not be the best idea, says Dr. Cohen.

Like other supplements, melatonin is not monitored by the FDA, so they may include additional ingredients, or the dose may be too high for kids.

In some cases, melatonin can be helpful in adolescents and teens in the short term while parents address other underlying sleep issues. But caregivers should always speak with their child’s pediatrician first to create a plan and ensure there aren’t any interactions with other medications.

How can I boost my child’s immune system?

While small doses of vitamin C, zinc and echinacea are probably not harmful, Dr. Cohen says there aren’t studies to show it’s enough to make a difference during the respiratory season.

Instead, focus on a healthy diet. The gut microbiome is tied to the immune system, so a diverse diet rich in fruits and vegetables can impact immunity. Parents should also make sure kids are up to date on flu, COVID and RSV vaccines if eligible.

“Vaccines help boost our immune system and produce immunity against some of the more dangerous viruses and bacteria that we can protect ourselves against,” Dr. Cohen said.

Being exposed to germs helps too.

“You may get sick, but you are also building your immune system. There is some extent to which our immune system needs to be activated for it to stay healthy and strong.”

Help with picky eating

Of course, parents would prefer their child eat a well-balanced diet to stay healthy. It’s not always that simple, especially with strong-willed toddlers who may prefer a diet of bread and applesauce. Dr. Cohen offered these tips to address picky eating:

1. Start off by offering a wide variety of foods. Our brains are wired to like sweats, so babies will need to be exposed to plenty of savory flavors too once they start solids.
2. Pick one meal to offer new foods. It makes sense that busy mornings may be a time for grab and go options. Pick another time of day like dinner to offer a more challenging meal.
3. Offer options. If you are serving a new food, try offering it alongside one or two options you know your child will eat.
4. Set expectations. Perhaps that means setting times for snacks v. meals or encouraging them to try something new before leaving the table.

“Set an environment where kids can be creative, where kids can be exploring their environment in a variety of different ways, yet actually they do have boundaries,” said Dr. Cohen. “It does get better.”