Supplements and Kids
Do They Need Them?
“Does my child need a supplement?” This is one of the most asked questions we get as Dietitian’s. The short answer is “maybe”.
There are so many factors that affect whether a child needs a multivitamin or individual supplements. On average, a child who eats a well balanced diet should not require anything further in terms of supplementation. That being said there are many children with health concerns or differing ways of eating that may be at risk for deficiencies and indicate the need for some added nutrients. If they:
have behaviour challenges like ADHD, focus issues, hyperactivity or autism
follow a vegetarian or vegan diet
have a condition that affects the absorption of or increases the need for nutrients, such as celiac disease, cancer, cystic fibrosis, or inflammatory bowel disease (IBD)
have had a surgery that impacts the intestines or stomach
are extremely picky eaters and struggle to eat a variety of foods
live in areas of the world that need extra nutrients like vitamin D
Some Essential Nutrients for Kids
A child’s nutrient needs are dependent on things such as age, sex, size, growth, and activity level.
Although there are many vitamins and minerals kids need there are a few that stand out as major contributors to good health.
IRON
This mineral is CRITICAL in a child’s health. It helps in the proper development of the child. it helps the red blood cells carry oxygen throughout the body. Iron deficiency can lead to anemia and other complicated health issues. Therefore make sure that you add enough iron to your kid's diet. Whole grains, beans, nuts, fortified cereal, beans, lentils, green leafy vegetables, meats and eggs are some good sources of iron.
CALCIUM
Calcium is one of the top nutrients for kids. It is mainly responsible for the development of healthy bones and teeth. It is also necessary for nerves, muscles and heart. We want healthy bones and teeth for life right? Therefore enough calcium intake is highly important during growing years. Milk, cheese, yogurt, spinach, broccoli, tofu and many more foods can help to build up those calcium stores in the body.
VITAMIN D
Vitamin D is a nutrient that many children are deficient in. It helps calcium absorb better too. It will altogether help in building better bones and teeth. Vitamin D will also offer other health benefits like better immunity, improved brain function and better functioning of the nervous system.
MAGNESIUM
This mineral is often forgotten. Kids need it for important things like building bone, and healthy muscle and nerve function. Common childhood complaints like muscle cramps and spasms are often caused by a magnesium deficiency, but there are a few lesser-known symptoms that could surprise you.
Hyperactivity
Attention Deficit
Anxiety
Restless sleep
Tiks & twitches
Choosing a Supplement & Dosing
If your child follows a restrictive diet, cannot adequately absorb nutrients, or is a picky eater, they may benefit from taking a supplement.
Always discuss supplements with a healthcare provider before giving them to your child.
When choosing a supplement, look for quality brands that have have been tested by a third party.
Not to mention, choose vitamins that are specifically made for kids and ensure that they don’t contain megadoses that exceed the daily nutrient needs for children.
Precautions for Kids
Vitamin or mineral supplements can be toxic to children when taken in excess amounts. This is especially true with the fat-soluble vitamins A, D, E, and K that are stored in body fat.
Note that gummy vitamins, in particular, can also be easy to overeat. They can look and taste like candy.
It’s best to keep vitamins out of reach of young children and discuss appropriate vitamin intake with older kids to prevent the accidental overeating of supplements.
The Bottom Line
Kids who eat healthy, balanced diets typically fill their nutrient needs through food.
Still, vitamin supplements may be necessary for those with behaviour challenges like ADHD, picky eaters, children who have a health condition that affects nutrient absorption or increases nutrient needs, or those following a vegetarian or vegan diet.
When providing vitamins to children, be sure to choose high-quality brands that contain appropriate doses for kids.
To ensure your child is getting enough nutrients, offer a balanced diet that includes a variety of foods and limits sweets and refined foods.
