A recent study found that a large number of children in the U.S. take vitamin and mineral supplements, but many of these kids might not need them because they already have healthy, varied diets. But how can you be sure that your child is getting everything she needs? Two child-health experts break it down from A to zinc.
How do I know if my child needs to take vitamin or mineral supplements?
"Healthy children over 1 year of age who eat a varied diet do not need vitamin and mineral supplements," said Dr. Mary Lou Gavin, medical editor for KidsHealth.org. However, she added, "Parents who are concerned about their child's nutrient intake can probably give a multivitamin and mineral supplement formulated for children without harm."
Is it better to get vitamins through food or supplements?
"Clearly, food is the best way to get nutrients," said Dr. Alan Greene, a pediatrician and father of four who also has developed a line of prenatal and children's vitamins for TwinLab. He recommends that kids get several daily servings of fruits and vegetables, whole grains, good sources of calcium, and omega-3 fatty acids. He notes that organic produce has been shown to taste better in blind tests, and on average it has a 25 percent higher nutrient content.
What if my child is a picky eater?
"[The] toddler years have some of the pickiest eating [of a child's life]," Greene says. "In the U.S., it's common for kids not to eat recommended levels of fruit and vegetables each day," he added, noting that kids push back against certain foods as they get older, and school lunches aren't exactly packed with vitamins. "Nutrition is bad enough for kids in the U.S. that vitamins are a good safety net," he says.
Which vitamins and minerals is my child probably missing out on?
"Iron, a mineral, is the most common nutritional deficiency," Gavin says. While breastfed infants often get enough iron from their mothers, formula-fed infants should get an iron-fortified formula. Infants 7 to 12 months old need 11 milligrams of iron a day, and kids 1 to 12 years old need 7 to 10 milligrams of iron each day.
"Many children do not get enough calcium, especially older children and teens," she added. Children 1 to 3 years old need 500 milligrams of calcium each day, while 4- to 8-year-olds need 800 milligrams, and adolescents 9 to 18 years old need 1,300 milligrams.
"Vitamin D deficiency has recently become a concern," she said, but she notes that "classic nutritional deficiencies are rare in the U.S."
Greene says that toddlers and older children often don't get enough omega-3 fatty acids after they stop taking formula and breast milk.
What are the most important vitamins for my child?
Greene sums up the most important vitamins and minerals for kids in what he calls the Greene 13:
• Calcium
• Fiber
• Folate
• Iron
• Magnesium
• Omega-3 fatty acids
• Phosphorus
• Potassium
• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin E
• Zinc
What kind of vitamins should I buy?
Look for vitamins that are free of colors and preservatives and that include omega-3s, Greene says. Also, he says that while gummies are popular with kids, he thinks that vitamins "should taste good, but not great," so that kids don't develop a taste for candy. He cautions against giving megadoses of vitamins, especially vitamins A, D, and E, which can cause toxicity.
"It is a good idea to let your child's doctor know that your child is taking vitamins or any other supplement or over-the-counter medication," Gavin says.
