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We often receive questions from families about vitamins and supplements for children, especially as new products and recommendations are frequently promoted to parents. It feels like everyone has advice on what your child should (or shouldn’t) be taking to support their health and development. From advertisements to health blogs, it can be overwhelming to sift through the information and figure out what’s truly necessary for your little ones.

Most children who eat a balanced diet don’t need additional vitamins or supplements, but understanding when and why supplements might be needed can be important for parents to understand. To answer some of our most commonly asked questions on the topic, we sat down with Dr. Jessica George from Fort Greene and Crown Heights offices, who sheds light on essential vitamins and minerals children need, how they can get them, and what to do if you still feel unsure.

What are the essential vitamins and minerals for children’s growth and development?
Children need all the essential vitamins and minerals that adults do, but we pay particular attention to iron, vitamin D, and zinc. These nutrients play critical roles in development:

• Iron is vital for brain development and energy, as it helps carry oxygen in the blood.
• Vitamin D is essential for building strong bones and teeth and also supports the immune system.
• Zinc supports normal cell growth, metabolism, and immune function.

Are multivitamins necessary for children who eat a balanced diet?
Most healthy children who eat a varied and balanced diet do not need multivitamins. If your child is growing at a normal rate and consuming a wide range of foods, their body is likely absorbing all of the nutrients it needs from food. If you think your child’s diet may be lacking, talk to their pediatrician before running out and buying the first thing you see.

What vitamins and supplements are recommended for picky eaters?
Picky eaters almost always get all of the nutrients they need. Parents should remember that children’s Recommended Dietary Allowances (RDA) are smaller than we might think. As an example, a toddler’s RDA for vitamin C is only 15mg, which can be met by eating just 1-2 strawberries. Additionally, our bodies do a fantastic job of storing nutrients throughout the week. So, if your child can eat a somewhat varied diet throughout the week, and if they are growing appropriately, there is nothing much to worry about. If there are still concerns, consult your pediatrician.

How do I know if my child needs a specific vitamin supplement?
The most common nutritional deficiency in children is iron deficiency, which we routinely screen for at the 1-year and 2-year visits. We can also screen at any time if there are concerns about diet, such as during adolescence or with changes in eating habits. It’s quite uncommon to see true vitamin deficiencies in the Western world, as most of our foods, from meat, dairy, fruits, veggies, legumes, and even snack foods provide all of the necessary nutrients that children need.

Is vitamin C necessary for preventing colds?
There’s no strong research to support the idea that vitamin C prevents colds. While it’s important for overall health, it’s not a cure-all for cold prevention.

Is vitamin D supplementation necessary for children?
The American Academy of Pediatrics recommends that exclusively breastfed infants receive a vitamin D supplement—400 IUs for those under 12 months. Vitamin D is mainly obtained from UVB light and certain foods, such as fortified cow’s milk. Children over 12 months need 600 IU daily and may need a supplement if that amount is not obtained through diet and sun exposure.

Should children take probiotics, and how do they benefit gut health?
While there’s not enough evidence to recommend daily probiotics for all children, incorporating probiotic-rich foods into your children’s diet can benefit gut health, especially after antibiotic use or a stomach bug. Foods like yogurt and fermented foods are good sources of probiotics.

How can I ensure my child is taking the correct dosage of vitamins?
Pay close attention to the age recommendations on the vitamin label, and reference guidelines from the American Academy of Pediatrics and CDC. Remember, RDAs (Recommended Dietary Allowances) are determined by age and size.

What are the risks of giving my child too many vitamins?
While vitamins are generally safe, taking them in excess can cause abdominal pain, diarrhea, and discomfort. In some cases, large doses can damage the gastrointestinal system. It’s important to follow the recommended dosages and consult with a healthcare provider before giving your child supplements.

What should I do if my child accidentally takes too many vitamins?
If your child takes too many vitamins, they may experience belly pain, vomiting, or diarrhea. Call poison control immediately. You can also reach out to your pediatrician, but they will likely advise contacting poison control directly. Keep vitamins out of reach, and never refer to your child’s vitamins as candy. Talk to them about how vitamins are more like medicine than a treat.

Are gummy vitamins as effective as traditional tablets or capsules?
Gummy vitamins are as effective as chewable tablets, but they are less commonly recommended because they leave a sticky residue that can cause cavities. It’s best to give vitamins in the morning and ensure good dental hygiene.

How can I tell if a vitamin supplement is of good quality and safe for my child?
Vitamins fall under dietary supplements, which are not regulated as strictly as medications. This means their safety and effectiveness are not always guaranteed. It’s best to trust your instincts as a parent, read labels carefully, and consult with your pediatrician before introducing any new supplements. For iron supplements, your pediatrician can prescribe the appropriate dose if needed.