Do Kids Really Need Multivitamins? Here’s What Two Nutritionists Have to Say.

There are those kids who will eat almost anything — kumquats, cucumbers, you name it. And then there’s your kid, who has a steady (and not so healthy) diet of chicken nuggets and hot dogs. While your child loves to chow down on their mac ‘n cheese, they might not be getting all the nutrients they need for a balanced diet. That’s when a multivitamin might seem like the perfect solution to make up for their passion for pizza.

But do kids really need multivitamins? It ultimately depends on their diet — and what their doctor says. We speak with two nutritionists to determine when a multivitamin might be necessary for your kid and to discuss some better alternatives.

Do Kids Need Multivitamins?

If you’re feeling like a bad parent because your six-year-old only wants to eat spaghetti, you’re not alone. But take heart: pasta can still offer some of the nutrients your child needs. “In the U.S., many foods we eat — like cereal, bread, pasta, and other processed foods — are fortified with vitamins and/or minerals that may be missing or stripped away during processing,” explains Kimberly Kramer, RD, LDN, a registered dietitian nutritionist at Nemours Children’s Health. “If children are eating a wide variety of food from each food group, it is unlikely they truly need additional supplementation.”

When Might Your Child Need a Multivitamin?

That said, your child might need a multivitamin depending on their specific food intake. “Not all kids have healthy appetites, or may even have allergies to certain foods,” says Kristy Thomas, a registered nutritionist at Prowise Healthcare.

“Most children are picky eaters or have water intolerance, which means they may not obtain all the necessary vitamins and minerals through their diet.” This is when a multivitamin can make up for what their diet is lacking. 

So what should their multivitamin include? “Vitamin D, vitamin A, vitamin C, and the B-complex vitamins, as well as iron and calcium, play a particularly key role in growing children, as they help develop strong bones, a healthy immune system, and a healthy brain,” Thomas adds. 

And multivitamins might also be essential if your family or child follows a more restrictive vegan or vegetarian diet. “B12 supplementation is often necessary as this one nutrient is typically only found in animal sources,” explains Kramer. 

What Are Some Essential Nutrients A Child Would Need In Their Diet?

If you’re unsure whether your child’s nutritional needs are being met, try the food rainbow. “Offer your child fruits and vegetables of different colors,” explains Kramer. (Think raspberries, sweet potatoes, yellow peppers, spinach, blueberries, etc.)  But berries alone might not be enough. That’s where protein comes into play.

“Animal and plant-based proteins can both be part of a balanced diet, along with whole grains, and healthy fats that aid in the absorption of vitamins A, D, E, and K,” says Thomas. Calcium and vitamin D are essential for building strong bones. 

What Are Some Multivitamin Alternatives?

A multivitamin is just one way to ensure your child’s diet meets their daily requirements. You can shake things up, though, by serving them a protein shake. “If children have very limited diets, sometimes an oral nutrition supplement (like a protein shake for kids) can be useful to make sure all of that child’s nutritional needs are being met,” says Kramer. “Shakes can contain carbohydrates, protein, and fat as well as vitamins and minerals, which help support healthy growth.”

How Long Should Your Child Take Multivitamins For?

If you’re wondering how long your child should take multivitamins for, the short answer is: most (if not all) of their childhood. “There are infant vitamins that, depending on the brand, go up to age 2 or 3, and children’s vitamins that can be taken throughout childhood and adolescence,” says Kramer. “And some vitamins that are formulated (depending on the brand) for adults can be started around age 11 or 12 if desired,” says Kramer. 

“Kids need to take kids' vitamins until they are 12-14 years old,” adds Thomas. “At this point, they can gradually transition to adult vitamins, which are determined by their size, diet, and ability to swallow rather large pills.” Ask your child’s pediatrician when the right time is to make the switch, to ensure their ever-changing nutritional needs are being met.

What Could Happen If Your Child Doesn't Take Vitamins? 

For the most part, if your child eats fairly well-balanced meals, they probably won’t suffer any ill effects from skipping a daily multivitamin. But if your child has a very restricted diet or a known deficiency, skipping their recommended supplements could exacerbate the issue or even adversely affect their health. “Deficiencies can lead to health and growth issues,” says Kramer.

“Without sufficient vitamins in the long-term perspective, a child can experience impairment in his/her growth, energy, concentration, and immunity,” Thomas says. Speak with your child’s pediatrician and/or dietitian if you have special dietary restrictions that may require micronutrient supplementation.

Deciding to give your child multivitamins is a personal choice, but remember that not all multivitamins are the same. Reading the label isn’t always going to tell you what you need to know, so discuss the issue with your pediatrician to find the best option for your child. And as they adjust to taking their daily multivitamin, maybe (just maybe), your child might surprise you and eat a little squash, too.

The image featured at the top of this post is ©iStock.com/YelenaYemchuk