Is Your Child Getting Enough Vitamins?

Most kids can get all the nutrients they need from a healthy and balanced diet, and don’t need additional supplementation. If you still want to consider a supplement to address any potential vitamin deficiencies, consult your healthcare provider first, and then select an age-appropriate supplement with a third party–verified logo.

Jump to Key Takeaways.

Which Vitamins Do Kids Need?

Children need a variety of vitamins and minerals to support their growing bodies and minds. Vitamin and mineral needs change as your child grows. Fruits, vegetables, lean meats, grains, and dairy contain many of the important nutrients growing bodies need. 

Vitamin A

Vitamin A is a fat-soluble vitamin, and excess amounts are stored in the liver. Vitamin A helps to support eye health, the immune system, growth and development, and reproduction.

The recommended dietary allowance (RDA; the average daily intake necessary to meet the nutrient requirements of nearly all healthy individuals) for vitamin A in children is the following:

• Ages 1–3: 300 micrograms (mcg)
• Ages 4–8: 400 mcg
• Ages 9–13: 600 mcg
• Females ages 14–18: 700 mcg
• Males ages 14–18: 900 mcg

Food sources of vitamin A include:

• Cantaloupe
• Carrots
• Dairy products
• Eggs
• Fish
• Fortified cereals
• Leafy green vegetables (e.g., collard greens, kale, spinach)
• Organ meats
• Red bell peppers
• Sweet potatoes
• Tomatoes

Vitamin B

The B vitamins are water-soluble vitamins found in a variety of foods and vitamin supplements. 

There are eight B vitamins, including:

• B1: Thiamine
• B2: Riboflavin
• B3: Niacin
• B5: Pantothenic acid
• B6: Pyridoxine
• B7: Biotin
• B9: Folate
• B12: Cobalamin

Vitamin C

Vitamin C, or ascorbic acid, is an essential water-soluble vitamin. Vitamin C is an antioxidant and helps to support the immune system. It also improves iron absorption, promotes wound healing, and is involved in collagen production.

The RDA for vitamin C in children is the following:

• Ages 1–3: 15 milligrams (mg)
• Ages 4–8: 25 mg
• Ages 9–13: 45 mg
• Females ages 14–18: 65 mg
• Males ages 14–18: 75 mg

Food sources of vitamin C include:

• Broccoli
• Brussels sprouts
• Cantaloupe
• Grapefruit or grapefruit juice
• Kiwifruit
• Oranges or orange juice
• Red peppers
• Strawberries

Vitamin D

Vitamin D is an essential vitamin found in some foods and supplements. Vitamin D is necessary for calcium absorption and for bone growth. It also plays a role in glucose metabolism, cell growth, immune function, and neuromuscular function (interaction between the nervous system and muscles), and it can reduce inflammation.

Infants who are breastfed need vitamin D supplementation. Starting after birth, infants should receive 400 international units (IU) of vitamin D daily. This should continue until they have weaned or are drinking 32 ounces of fortified formula or whole milk daily. The RDA for vitamin D in children ages 1 to 18 is 15 mcg or 600 IU daily.

Food sources of vitamin D include:

• Eggs
• Fortified cereals
• Fortified milk
• Liver
• Mushrooms
• Salmon
• Trout
• Tuna

Vitamin E

Vitamin E is an important antioxidant. It helps to fight off damaging unstable molecules in the body, known as free radicals, and supports the immune system.

The RDA for vitamin E in children is the following:

• Ages 1–3: 6 mg
• Ages 4–8: 7 mg
• Ages 9–13: 11 mg
• Ages 14 and over: 15 mg

Food sources of vitamin E include:

• Almonds
• Broccoli
• Corn oil
• Hazelnuts
• Peanut butter
• Peanuts
• Spinach
• Sunflower seeds
• Safflower, soybean, and sunflower oil
• Wheat germ oil

Vitamin K

Vitamin K is necessary for blood clotting and bone metabolism. Most children get enough vitamin K through diet, and supplementation is usually not needed.

The RDA for vitamin K in children is the following:

• Ages 1–3: 30 mcg
• Ages 4–8: 55 mcg
• Ages 9–13: 60 mcg
• Ages 14–18: 75 mcg

Food sources of vitamin K include:

• Blueberries
• Broccoli
• Carrots
• Chicken
• Leafy green vegetables
• Pomegranate
• Pumpkin
• Soybeans and soybean oil

Iron

Iron is a vital mineral that is responsible for many different functions in the body. Hemoglobin, which carries oxygen throughout the body, contains iron. Iron also supports the immune system, is needed for growth and development, helps to make hormones, and supports muscle metabolism. 

The RDA for iron in children is the following:

• Ages 1–3: 7 mg
• Ages 4–8: 10 mg
• Ages 9–13: 8 mg
• Females ages 14–18: 15 mg
• Males ages 14–18: 11 mg

There are two different types of iron, heme and nonheme iron. Heme iron is better absorbed by the body and comes from meat, poultry, and fish. Nonheme iron is found in plants and fortified foods as well as meat, poultry, and fish.

Calcium

Calcium is the most abundant mineral in the body, and the majority of calcium is stored in the bones. Calcium helps form strong teeth and bones. It also helps with blood clotting, nerve transmission, hormonal secretion, muscle function, and the expansion and contraction of blood vessels.

The RDA for calcium in children is the following:

• Ages 1–3: 700 mg
• Ages 4–8: 1,000 mg
• Ages 9–18: 1,300 mg

Food sources of calcium include:

• Beans
• Cheese
• Fortified cereals
• Fortified orange juice
• Ice cream
• Milk
• Salmon
• Spinach
• Tofu
• Yogurt

Should You Consider a Children’s Vitamin or Supplement?

The American Academy of Pediatrics (AAP) does not recommend giving vitamins or supplements to healthy children over the age of 1. Most vitamins and nutrients can be obtained by eating a healthy, well-balanced diet. If your child eats a variety of foods and is growing appropriately, a vitamin or supplement is usually not necessary.

Even if your child is a picky eater, it is likely that they get enough nutrients from food. A research review from 2018 showed that although picky eaters had lower intakes of vitamins and minerals, they still met their nutritional requirements.

Taking extra vitamins just in case is not a great idea. In the United States, approximately 33% of children and adolescents take vitamins or supplements. Excess vitamins can accumulate can cause toxicities. Symptoms of elevated vitamin levels include:

• Diarrhea
• Dizziness
• Headache
• Nausea
• Tremors
• Vomiting
• Weakness

How to Choose a Supplement

If your provider recommends a supplement, choose one that is age-appropriate. Different ages need different amounts of vitamins and minerals. It is best to stay within recommended limits, unless your provider states otherwise. 

Avoid products with excess sugar, artificial sweeteners, artificial dyes and flavorings, and citric acid. Citric acid is used as a preservative, but it can erode tooth enamel. 

When choosing a product, look for a label indicating the product has been third-party tested, such as from U.S. Pharmacopeia (USP), NSF, or ConsumerLab.com. These products have been tested for contaminants, follow proper good manufacturing practices (GMP), and contain what they state on the label. Products with an NPA (Natural Products Association) GMP certification ensure that the product was manufactured safely.

When to Ask a Provider 

If you think your child may benefit from vitamins or supplements, it is best to check in with their pediatrician first. Most kids who are growing properly and eating a healthy diet do not need supplementation. If they have certain medical conditions or their growth has slowed down, your provider may recommend a supplement. 

Key Takeaways

• Children need a variety of vitamins and minerals to stay healthy. By eating a balanced diet full of fruits, vegetables, grains, dairy, and lean meats, most children can obtain all the nutrients they need.
• If you think your child needs extra vitamins, check with your provider first; most children don’t need additional supplementation. 
• If your provider does recommend a supplement, look for products that contain a logo certifying third-party verification, and choose one that is age-appropriate and doesn’t contain unnecessary ingredients.