Do healthy children need supplements?

Ideally, children should get their vitamins from a healthy, balanced diet that includes:

Milk and dairy products such as cheese and yogurt
Lots of fresh fruits and leafy green vegetables
Proteins such as chicken, fish, meat and eggs
Whole grains such as oatmeal and brown rice.

Which children need vitamin supplements?

With parents short on time, these well-balanced homemade meals are not always possible. This is why pediatricians may recommend a daily multivitamin or mineral supplement for:

Children who do not eat regular, well-balanced meals made from fresh, whole foods
Picky eaters who just don't eat enough
Children with chronic illnesses such as asthma or digestive problems, especially if they are taking medication. (Be sure to talk to your child's doctor before starting supplements if your child is taking medication.)
Children eat a lot of fast food, convenience foods and convenience foods.
Children on a vegetarian or vegan diet (they may need an iron supplement), a dairy-free diet (they may need a calcium supplement), or other restricted diet.
Children who drink a lot of carbonated drinks, which can leach vitamins and minerals from their body.

The six best vitamins and minerals for kids

In the alphabetical broth of vitamins and minerals, some stand out as essential for the growth of children.

Vitamin A: It contributes to normal growth and development; restoration of tissues and bones; and healthy skin, eyes and immune responses. Good sources include milk, cheese, eggs, and yellow to orange vegetables such as carrots, yams, and squash.
Vitamin B. The B-vitamin family - B2, B3, B6 and B12 - promotes metabolism, energy production and cardiovascular and nervous system health. Good sources include meat, chicken, fish, nuts, eggs, milk, cheese, beans, and soy.
Vitamin C. It promotes healthy muscles, connective tissue and skin. Good sources include citrus fruits, strawberries, kiwis, tomatoes, and green vegetables such as broccoli.
Vitamin D. It promotes the formation of bones and teeth and helps the body absorb calcium. Good sources include milk and oily fish such as salmon and mackerel. The best source of vitamin D is sunlight.
Calcium. It helps build strong bones as the child grows. Good sources include milk, cheese, yogurt, tofu, and calcium-fortified orange juice.
Iron. It builds muscle and is essential for healthy red blood cells. Iron deficiency poses a risk during adolescence, especially for girls when they start menstruating. Good sources include beef and other red meats, turkey, pork, spinach, beans, and prunes.
Megavitamins. High doses of vitamins are not a good idea for children. Fat-soluble vitamins (vitamins A, D, E, and K) can be toxic if children consume too much of them. The same with iron. Your children may have too many good things.

Look at fresh foods for the best vitamins

Healthy kids get the most out of what you put in your grocery cart.

Proper nutrition begins by serving a wide variety of fresh, whole foods whenever possible. This is much better than serving fast food or ready meals. You'll find the most vitamins and minerals in foods that are high in carbohydrates and protein (rather than fat). By far, the most vitamin-rich foods are fresh fruits and vegetables.

To give kids more vitamins, aim for more variety. Twice as many children are overweight today than just 20 years ago, so servings of baby food should be one-quarter to one-third of adult servings.

Divide the variety of foods into several small meals and snacks throughout the day. If your child doesn't eat certain foods for several days, don't worry. But reintroduce these foods a day or two later, perhaps prepared differently. Children's "food strikes" usually end on their own.

Vitamins and healthy children

If you are giving vitamins to your children, follow these tips:

Keep vitamins away from children so they don't treat them like candy.
Avoid arguing with children over food and don't use desserts as a bribe to clear the plate. Instead, give your child chewable vitamins after meals. Fat-soluble vitamins can only be taken with food.
If your child is taking medication, be sure to check with your healthcare provider about any drug interactions with certain vitamins or minerals. Then the supplement will not increase or decrease the dose of the drug.
Try chewable vitamins if your child refuses to take tablets or liquid supplements.
Wait until your child is 4 years old to start multivitamin supplements, unless your child's doctor suggests otherwise.

Healthy eating plays an important role in your child's learning and development. So instead of relying on cartoon characters selling nutritional supplements, try giving your kids a variety of healthy foods.