Every parent goes through it—the stress over whether or not your child is eating enough of the right foods. Maybe they refuse to eat green vegetables. Maybe every meal feels like a negotiation over chicken nuggets or butter noodles.
It’s common for parents to reach for a multivitamin to help make up for what goes uneaten on the dinner plate. But most healthy children who eat a fairly balanced diet don’t need a daily multivitamin.
“If your child is healthy, supplementing over and above what they get in their general diet isn’t necessary,” says Alise Magnuson, MD, a pediatrician at Carilion Children’s. “It can actually do more harm than good in some cases.”
Important vitamins and minerals for kids
The best way for kids to get vitamins and minerals is by eating a variety of healthy foods. Here are some of the key nutrients growing children need and where to find them.
Vitamin A
Vitamin A supports healthy skin, vision, and growth. Good sources include:
- Carrots
- Sweet potatoes
- Mangoes
- Spinach
- Egg yolks
- Fortified milk, yogurt, and cheese
Tip: “Fortified” means there are extra nutrients added in!
B Vitamins
B vitamins help with brain function, energy production, and healthy red blood cells. Good sources include:
- Meat and poultry
- Fish
- Eggs
- Dairy products
- Whole grains
- Fortified cereals and breads
Vitamin C
Vitamin C helps support the immune system and helps the body heal wounds. Good sources include:
- Oranges and other citrus fruits
- Strawberries
- Tomatoes
- Broccoli
- Kiwi
- Red bell peppers
Vitamin D
Vitamin D helps the body absorb calcium and is important for strong bones and teeth. Good sources include:
- Fortified milk, yogurt, and cheese
- Eggs
- Fatty fish
- Fortified juice
- Fortified cereal
Iron
Iron supports growth and helps carry oxygen through the body. Good sources include:
- Meat and poultry
- Beans
- Nuts
- Spinach
- Raisins
- Fortified cereals and breads
Calcium
Calcium helps build strong bones and teeth. Good sources include:
- Milk, cheese, and yogurt
- Edamame
- Broccoli
- Almonds
- Fortified juice
Tips for picky eaters
If your child is picky about food, it’s okay to get a little creative. Try:
- Blending greens and vegetables into smoothies or baked goods
- Mixing veggies into pasta sauce, soups, or casseroles
- Offering foods in fun shapes
- Encouraging kids to “eat the rainbow”
- Letting kids help shop for and prepare meals
- Introducing new foods alongside familiar favorites
Keep offering foods without pressure. Sometimes kids need to see a new food several times before they’ll try it.
When might a child need vitamins?
Some children may still benefit from vitamin supplements, including kids who:
- Eat a very limited diet
- Follow vegetarian or vegan diets
- Have food allergies
- Have certain digestive or chronic health conditions
If you have questions or concerns about your child’s nutrition, reach out to your pediatrician.
