Do Children Benefit from Supplements? Here’s What to Know
Ask any nutrition and health expert, and they'll tell you kids should get their nutrients straight from food. A well-rounded diet does the trick for many kids, providing all the essential nutrients for growth and development. But sometimes, support from supplements can go a long way.
Supplements are designed to do precisely what they say- supplement your intake but not replace a healthy diet altogether. Children's supplements can provide an extra layer of support to fill in nutritional gaps in the diet, whether it’s because a child has feeding challenges and isn’t eating enough of certain foods, provide added nutrients for picky eaters, or help those who may need a little more due to food allergies.
All children have different needs, so supplementation should be thoughtful individualized and ideally guided by a healthcare professional. Here’s what you need to know about some of the most commonly supplemented nutrients and what to consider before starting your child on a supplement.
The Importance of Nutrition for Children
Think about all the rapid changes a child's body goes through in the first few years of life. Bones, muscles, organs, and brain tissue all require adequate nutrients to grow and develop properly. Even beyond foundational growth and development, good nutrition supports a child's cognitive function, energy levels, immune system, and overall well-being.
While the body is resilient, proper nutrition is essential for optimal growth, development, and overall health and can set children up for lifelong habits and health later in life. From macronutrients like protein, carbohydrates, and fat to micronutrients like vitamins and minerals that support the body's various functions and processes, nutrition remains a critical factor in a child's health.
Understanding your child’s needs is an integral part of the equation. While it’s true that ideally, a child’s nutrients should come primarily from food, nutritional status depends on many factors, such as the ability to access fresh and healthy foods, nutrients in the soil, and food preparation. 1 For example, some studies suggest that even in areas typically assumed to have easy access to a variety of healthy foods, some children may have difficulty consuming enough to meet recommended amounts, especially vitamin D and iodine. 2
Key Nutrients Often Supplemented in Children’s Diets
Parents opt for supplements for several reasons. One study examining parental use of nutritional supplements highlights primary reasons such as supporting and maintaining immune health, maintaining a healthy lifestyle, filling in nutritional gaps for poor food intake, and supporting healthy growth.3
This study also found that the most commonly supplemented items included multivitamins, minerals, and omega-3 fatty acids. 3
Let’s look at some of these nutrients in more detail:
Vitamin D
Vitamin D is a fat-soluble vitamin made in your skin after sun exposure. It’s an essential nutrient for normal growth and bone development in children as it helps regulate calcium absorption. It also contributes to the normal function of the immune system in children.4
Unlike many other nutrients, vitamin D isn’t abundant in many foods besides fortified milk, egg yolks, fish, butter, and some fatty cheese, so the sun is the primary source. While 5 to 30 minutes of direct sunlight each day is thought to be enough to meet recommendations, one study found a consistent pattern of low vitamin D levels in children across multiple areas of Europe.2,5
Since vitamin D status is variable, it’s ideal to check your child’s vitamin D levels with a blood test if you are concerned that they aren't getting enough, and supplement as needed based on the lab results.
Iodine
You may not hear much about iodine for children’s health compared to some of the other nutrients, but it’s an essential nutrient that contributes to the normal growth of children. It also plays a significant role in normal cognitive function by influencing thyroid hormone.6
Iodine is found in iodized salt, dairy products, and seafood, and levels can vary greatly depending on a child’s diet. As the popularity of low-salt diets grew, coupled with changing agricultural practices, iodine intake has dropped significantly since the 1970s. As a result, some parents choose to supplement to ensure their child is getting enough iodine to support their growth and development. 7
As with vitamin D, too much iodine is unsafe, so getting professional guidance is important before supplementing your child with iodine (iodine from the diet is less of a concern for excess intake).
Calcium
As the most abundant mineral in the body, calcium (along with other nutrients like vitamin D, magnesium, vitamin K, and phosphorus) is essential for normal growth and development of bones and teeth in children.8
Meeting daily requirements may not be an issue for those who eat dairy products like milk or yogurt or other calcium-rich foods like leafy greens. Researchers have found that although some children with inadequate dairy intake can benefit from calcium supplementation, such as those who follow a vegan lifestyle or take medication that interferes with bone mineral metabolism, most children don't need additional calcium supplementation.3
Iron
Iron is an essential nutrient for the normal cognitive development of children. Like calcium, many children get enough from their foods, but certain kids may be more at risk of not getting enough. Diets low in iron-rich foods or high in processed foods can lead to inadequate iron intake. In addition, certain groups of children may need additional iron supplementation, such as children who drink a lot of cow's milk (which can interfere with iron absorption) and teenagers with heavy menstrual periods.9
Iron levels can be easily monitored through a simple blood test, and if deficiency is detected, a healthcare professional should monitor supplementation. Too much iron can also negatively affect the body, so it’s important to follow recommended dosages.
Omega-3
Omega-3 fatty acids are essential for children and adults. In the body, omega-3’s are converted to docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). In infants, DHA intake contributes to normal vision development, while maternal intake while pregnant and breastfeeding contributes to normal brain development.10
Fish is a good source of omega-3 fatty acids, and those who eat fish twice a week can usually meet the recommended intake. Omega-3 fatty acids are also found in plant foods like flaxseed, chia seeds, and walnuts. However, these plant-based sources provide a different type of omega-3 fatty acid (alpha-linolenic acid), which must be converted in the body to DHA and EPA. This conversion is less efficient than with fish, so it takes more plant-based sources to meet the same recommended intake.11
Picky eaters frequently avoid fish and other plant-based sources of omega-3 fatty acids, making supplements a popular choice to meet recommended dietary needs.
Your Child's Unique Needs Should Guide Supplementation
Whether your child can benefit from a supplement depends on their body, diet patterns, and nutrition needs. It’s tempting to turn to friends, family, or even social media for recommendations, but nutrition is so individualized that working with a health professional can help you make the best choice for your child.
Professional recommendations can help limit the chance of accidentally taking too much of a nutrient or wasting money on something unnecessary. They can also help you differentiate between brands that meet quality and safety standards with formulas more likely to be absorbed by your child’s body.
Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master's degree in nutrition and over ten years of experience as a registered dietitian.
+The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.
References
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2 Kaganov B, Caroli M, Mazur A, Singhal A, Vania A. Suboptimal Micronutrient Intake among Children in Europe. Nutrients. 2015;7(5):3524-3535. Published 2015 May 13. doi:10.3390/nu7053524
3 Barretto JR, Gouveia MADC, Alves C. Use of dietary supplements by children and adolescents. J Pediatr (Rio J). 2024;100 Suppl 1(Suppl 1):S31-S39. doi:10.1016/j.jped.2023.09.008
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7 Hatch-McChesney A, Lieberman HR. Iodine and Iodine Deficiency: A Comprehensive Review of a Re-Emerging Issue. Nutrients. 2022;14(17):3474. Published 2022 Aug 24. doi:10.3390/nu14173474
8 Abrams SA. Bone Health in School Age Children: Effects of Nutritional Intake on Outcomes. Front Nutr. 2021;8:773425. Published 2021 Nov 19. doi:10.3389/fnut.2021.773425
9 Atkins LA, Spence AC, Szymlek-Gay EA. Iron Nutrition of Pre-Schoolers in High-Income Countries: A Review. Nutrients. 2023;15(11):2616. Published 2023 Jun 2. doi:10.3390/nu15112616
10 Borasio F, De Cosmi V, D'Oria V, et al. Associations between Dietary Intake, Blood Levels of Omega-3 and Omega-6 Fatty Acids and Reading Abilities in Children. Biomolecules. 2023;13(2):368. Published 2023 Feb 15. doi:10.3390/biom13020368
11 Burns-Whitmore B, Froyen E, Heskey C, Parker T, San Pablo G. Alpha-Linolenic and Linoleic Fatty Acids in the Vegan Diet: Do They Require Dietary Reference Intake/Adequate Intake Special Consideration?. Nutrients. 2019;11(10):2365. Published 2019 Oct 4. doi:10.3390/nu11102365