If your toddler has a meltdown at the thought of eating more than two bites of something green, you’re not alone. Getting children to eat a well-balanced diet isn’t always easy. This leads many parents to wonder: Should I start giving my child vitamins? At what age? Which brand? What should I look for in a multivitamin?
The good news is, for most healthy children, vitamins are usually unnecessary.
According to the American Academy of Pediatrics, children who eat a normal, well-rounded diet typically do not need vitamin supplements. But we all know that reality can look very different. After dinner, your toddler’s plate may resemble a crime scene. Did they actually consume any of that broccoli, or did it just get pushed around?
REASONS TO GIVE YOUR CHILD A MULTIVITAMIN
It’s common for parents to worry about whether their child is getting enough nutrients to achieve good health, their first route will immediately jump to a multivitamin. In my Peaceful Mealtimes online course, I teach parents how to evaluate their child’s diet, and many are surprised to find their “picky eater” is actually getting more variety than they initially thought. However, some children may benefits from supplementation under certain circumstances, especially if they:
- are extremely picky and struggle to eat a variety diet
- have food allergies or intolerances
- follow a vegetarian or vegan diet
- show abnormal growth patterns
- have medical or digestive conditions that impair nutrient absorption, such as celiac disease, cystic fibrosis, inflammatory bowel disease (IBD) or cancer
If your picky eater has a poor appetite or has been omitting entire food groups for a prolonged period, you will likely need to temporarily support them with a multivitamin. Picky eaters are often at risk of low intake of nutrients such as zinc and iron.
Children who follow vegetarian or vegan diets may require specific supplement (e.g., vitamin B12, which is found only in animal foods). Similarly, for children who don’t consume seafood, I often recommend supplementation with Omega-3 fatty acids (DHA and EPA). If a child is allergic to dairy or does not consume dairy products, I would typically recommend vitamin D and calcium supplements.
If your child is experiencing declining or stagnant growth on their growth curve, it may indicate that they are not properly absorbing nutrients, possibly due to medical or digestive problems, or that their appetite is low due to a nutrient deficiency (e.g., iron deficiency anemia).
Children with inflammatory bowel disease or celiac disease may have difficulty absorbing several vitamins and minerals, including vitamin D, calcium, iron and zinc. These conditions can damage parts of the gut responsible for nutrient absorption. Additionally, children with cystic fibrosis may struggle to absorb fat and, as a result, may not absorb fat-soluble vitamins (A, D, E, and K). Children taking certain medications that interfere with nutrient absorption may also need supplement.
Giving a multivitamin that includes a wide range of vitamins and minerals without targeting your child’s specific needs is like shooting in the dark. You’re unlikely to see good results! Instead, work with a dietitian to analyze your child’s diet and identify any specific nutrient gaps. Targeted supplementation based on individual needs is far more effective.
THE RISK OF TAKING TOO MUCH SUPPLEMENT
MegaDose
Supplement marketing often targets parents and even children, pushing the idea that multivitamins are a must for every picky eater. This type of marketing can be very misleading, especially if your child is generally healthy and eats a reasonably varied diet as is. As a result, parents may end up spending money on something unnecessary, or risking giving their child too many vitamins. Overconsumption of certain vitamins, particularly the fat-soluble ones (A, D, E and K), can lead to toxicity over time. Be very careful with multivitamins that provide 100% or more of the recommended daily intake of any nutrient, even if the ingredients list appears ok.
Not a magic pill
Some parents use multivitamins as an “insurance policy”, to feel better about their child eating. But, supplements can mask underlying nutrition concerns, such as consistently poor dietary variety. No multivitamin can replace the long-term benefits of a balanced, whole-food-based diet.
Avoid artificial colours and sugar
Many popular multivitamins are full of sugar, dyes and fillers. Look for options without artificial sweeteners like high fructose corn syrup or Aspartame. Also, note that sugary gummies can contribute to dental cavities.
Never refer to vitamins as ‘candy’
Many children’s vitamins look and taste like candy. Always keep them out of reach and never refer to them as candy. Accidental overconsumption can be dangerous. Stick to the dosage instructions, usually one per day.
WHAT AGE SHOULD A CHILD START TAKING VITAMINS?
I know we all want to do the best for our children but if your child eats a healthy, well-balanced diet, they don’t need multivitamins. However, infants have different nutrient needs than older children and may require supplements. For example, breastfed babies should receive a Vitamin D supplement, as breastmilk alone may not provide adequate amounts.
It’s important to speak with your pediatrician or dietitian before starting any supplement.
WHAT TO LOOK FOR?
In Malaysia, the National Pharmaceutical Regulatory Agency (NPRA) under the Ministry of Health Malaysia (MOH) is the only agency to regulate the registration, licensing, surveillance and quality control as well as Good Manufacturing Practice of supplements.
Every health supplement registered with MOH has two key features. The first key feature is the MAL Registration Number that starts with “MAL”, followed by 8 digits, and ends with the and “N” (e.g., MAL 12345678N). The letter “N” at the end of the MAL registration number indicates the type of product, which in this case stands for “supplements”.
The second key feature of registered health supplements is the presence of a MOH Hologram sticker on the packaging. This hologram sticker ensures authenticity and product safety.
When selecting a child’s multivitamin, you’ll be looking two options: with and without iron. The choice is yours based on your child’s diet and the perspective of their pediatrician. Most vitamins are water-soluble, which means that your child will simply eliminate whatever they don’t need in their urine. But vitamins A, D, E, and K are stored in the body’s fat. This means that there is a risk of toxicity (levels higher than the recommended). So, when buying a multivitamin, be sure to look at the label. You want to avoid multivitamins that contain more than 100% of the daily value of vitamin (especially of the fat-soluble ones).
Try your best to avoid any artificial colours and dyes that come in a multivitamin or supplement. Be aware that again, there are a lot of multivitamins that are very much like candy and full of sugar.
Third-Party Testing
Not all supplements are created equal. Supplements that undergo third-party testing are sent to independent lab to verify that they contain what they claim and are free from common high-risk contaminants. However, it’s important to understand the limitations of third-party testing:
- Third-party testing does not determine whether a product is effective or safe for everyone, nor does it guarantee that the supplement won’t interact with other supplements or medications.
- Not all third-party testing is created equal. Some supplement companies may pay for certification with minimal or no actual testing.
- The most trusted third-party certifications include ConsumerLab, NSF International, and USP (United States Pharmacopeia). These certifications are difficult and costly to obtain, which is why many companies choose not to pursue them.
- Products tested by these organization often more expensive, as companies may raise prices to offset the certification costs.
- Just because a supplement doesn’t have one of these certifications doesn’t necessarily mean it’s a poor-quality product. It’s still wise to research the manufacturer’s reputation. If in doubt, contact the company or the lab they use to inquire about their testing procedures, so you can make an informed decision.
Form
Multivitamins come in a variety of forms:
- Chewable tables
- Gummies
- Liquid
- Powdered
The best option depends on what your child accepts most easily, as well as the nutrient content of each form.
For example, many children enjoy chewable gummies, however gummies typically contain more sugar than other versions. That said, if gummies are the only form your child will consistently take, it may still be a worthwhile option. Just keep in mind that gummy vitamins usually don’t contain much (or any) iron, and they can pose a choking risk for children under 4 years old. If you choose gummies for a younger child, cut them into smaller pieces to make them safer.
Chewable tablets tend to have higher levels of iron, making them a better choice if iron is a key nutrient concern for your child.
Liquid and powdered supplements are available in a variety of flavours, and many parents find that mixing them into a smoothie or yogurt is an easy and effective way to serve them. The key is consistency, making sure your child takes the mixture daily!
Of course, you’ll also want to consider factors like cost, availability and convenience. Each family’s situation is different, so weigh the pros and cons and consult a doctor or dietitian for personalised advice.
BOTTOM LINE
For most healthy toddlers, a balanced diet is the best source of nutrients. Whole foods offer more bioavailable and better-absorbed nutrients than supplements. If your child is growing well, eats a decent variety of food, and has no diagnosed health or nutritional issues, they likely do not need a multivitamin. However, if you’re concerned about your child’s eating habits or nutrient intake, I recommend speaking with your doctor or a dietitian.
If you have a picky eater or feel overwhelmed trying to feed your toddler well, check out my Peaceful Mealtimes course online course. You will learn practical ways to introduce more fresh, whole foods into your child’s diet, so you may not have to rely on a multivitamin for long.
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