Do Kids Really Need Vitamins? What You Need to Know About Supplements for Children
Parents want the best for their kids — and that often includes wondering whether they need to take vitamins or supplements. Walk into any store and you’ll see gummies, drops, and chewables promising stronger bones, sharper minds, and better immunity. But what does the American Academy of Pediatrics (AAP) actually recommend?
Here’s what you need to know before reaching for that bottle.
The Big Picture: Food First
Most healthy children who eat a balanced diet don’t need extra vitamins or minerals.
Kids should get the nutrients they need from a variety of foods — fruits, vegetables, whole grains, lean proteins, and dairy (or fortified alternatives). Supplements are not a shortcut for poor eating habits.
That said, there are a few important exceptions.
Vitamin D: The Sunshine Vitamin
Why it matters: Vitamin D helps build strong bones and teeth.
Infants: Breastfed or partially breastfed babies should get 400 IU of vitamin D per day, starting soon after birth. (Formula-fed babies usually don’t need extra if they drink enough fortified formula.)
Children 1 year and older: The AAP recommends 600 IU per day from food, fortified drinks, or supplements if dietary intake or sun exposure isn’t enough.
Iron: Essential for Growing Bodies
Iron supports brain development and prevents anemia.
Breastfed infants: Because breast milk is naturally low in iron, babies should start an iron supplement around 4 months of age until they begin eating iron-rich solid foods.
Older kids: Most get enough from meat, beans, lentils, and fortified cereals. But picky eaters or kids on special diets may need testing and supplementation if levels are low.
Other Nutrients to Watch
Some children might need specific supplements based on their diet or health needs:
Vitamin B12: Needed for kids on vegan diets.
Calcium: For kids who don’t consume dairy or fortified plant milks.
Omega-3s (DHA): Helpful for children who rarely eat fish.
Fluoride: May be recommended if your local water supply isn’t fluoridated.
Your pediatrician can guide you on what’s truly necessary.
The Bottom Line
- Food first. Aim for a colorful, balanced plate. Use supplements only when needed, based on your child’s diet, health, and age.
Talk to your pediatrician before starting any supplement — especially if your child has a chronic condition, takes medication, or eats a restricted diet.
Supplements can play a role in keeping kids healthy, but they’re not a replacement for real food. Focus on building good eating habits early — and use supplements as a safety net only when your pediatrician says it’s necessary.
