Dietary supplements and vitamins are everywhere, and often come with big promises. They may claim to support overall health, help prevent illness or even boost your child’s immune system. But do kids really need supplements to stay healthy?
Much of what we hear about vitamins and supplements comes from social media influencers, celebrities and even well-meaning friends and family. But with so many opinions and advertisements, it’s hard to know what’s fact and what’s hype. Which products are actually helpful, and which could be unnecessary or even harmful?
Read on to learn more about vitamins and supplements for kids and how to make informed decisions about them for your family.
Do kids need supplements?
Most healthy kids don’t need extra vitamins or mineral supplements. When children eat a variety of foods—fruits, vegetables, whole grains, dairy and protein—they usually get all the nutrients their bodies need. Multivitamins or other supplements are rarely necessary if meals are balanced and diverse.
Children & teens only need supplements if they:Many parents give their child supplements hoping to keep them from getting sick. But while supplements can fix health problems from nutrient gaps, the best way to prevent infections is with recommended vaccines. That’s because immunizations actually help a child’s immune system recognize and resist certain germs.
Are supplements safe for kids?
Many nutritional supplements can be safe when they’re truly needed, chosen carefully and used as directed. But there are risks to consider:
Dietary supplements aren’t regulated by the U.S. Food & Drug Administration (FDA) in the same way prescription drugs are. The FDA does not approve supplements for safety or effectiveness before they are sold. There are not enough regulations to ensure the products are not contaminated or adulterated, and are not expired when you buy them. Plus, they may not have child‑resistant caps.
Another safety concern with supplements is the risk of taking too much. Megadoses of vitamins—large amounts of vitamins A or D, for example—can be toxic. Symptoms of vitamin toxicity can range from nausea to rashes to headaches and sometimes to even more severe medical problems.
This is why it’s so important to learn about the safety of their ingredients, the amounts they contain and talk with your pediatrician before giving any supplement.
Will a vitamin C supplement boost my child’s immune system?
Vitamin C is important for good immune function when it’s part of a wholesome healthy diet. It acts as an antioxidant, which means it protects cells from damage. It also has antimicrobial properties and helps the body make antibodies that resist harmful germs.
But kids don’t need fancy supplements to get enough vitamin C. The best source is fruits and vegetables, many of which are packed with it and also provide fiber and other key nutrients. Adding these to your child’s meals and snacks is an easy way to support their health.
Some studies show that vitamin C supplements might reduce the severity of common cold symptoms and how long they last. However, that does not happen for everyone who takes them. Also, there is no evidence that vitamin C supplements prevent kids from catching a cold in the first place.
Vitamin C supplements can’t prevent or cure dangerous respiratory infections like whooping cough and RSV. There is no evidence to support claims that taking vitamin C flushes the virus and bacteria behind these diseases out of the body. There is also no evidence that vitamin C supplements heal whooping cough or RSV.
Can vitamin A and cod liver oil prevent or cure measles?
No. Getting more vitamin A through supplements or cod liver oil does not prevent children from getting infected with measles or heal them from this disease.
Cod liver oil contains vitamins A and D, which are important for overall health. But it doesn’t make a child less likely to get measles.
If a child has an extreme vitamin A deficiency and gets measles, they are more likely to develop a severe form of the disease. This is why vitamin A supplementation might lower the risk those children have of getting measles. However, vitamin A deficiency is rare in the United States. It is unlikely that your child will have this deficiency.
Taking too much vitamin A can be harmful. It may cause nausea, liver damage and other health problems.
Do supplements with probiotics help children resist disease?
Probiotics are friendly bacteria already present at high levels in the digestive system. Some fermented foods have them naturally. They are also sold as dietary supplements and added to some food products.
It’s important to discuss with your pediatrician if your children might benefit from probiotics before adding them to their diet as a supplement. Not all children need probiotic supplements, and, for some, they could even be harmful.
What probiotics can & can’t do
Probiotics can support a healthy gut microbiome. This, in turn, may help the activity of the immune system. There is also evidence that probiotics may reduce the risk of respiratory infections in infants and children and help control the symptoms of some gastrointestinal diseases.
The most effective way to get probiotics is to maintain a healthy diet. Fermented foods are rich in probiotics (yogurt, kefir, sauerkraut, pickles, kimchi, sourdough bread and tempeh among others). Also, certain types of fiber in some foods act as prebiotics, providing food for beneficial gut bacteria and helping them thrive.
It’s important to be selective with probiotics
For example, drinking kombucha is not an option for children because it may contain alcohol. (Learn more about probiotics here: “Can probiotics help when my child has an infection and needs to take antibiotics?”)
Probiotics can be risky for children with vulnerable immune systems that can’t fully protect them (immunocompromised). Bacteria in probiotics can lead to a bloodstream infection (sepsis) in their cases.
Giving a powder or tablet form probiotic supplement to your kid should be a last resource. It’s a decision made best with the latest information about probiotics and the best understanding of your child’s medical condition at hand.
Your pediatrician is the most qualified partner you can get to make this decision.
Do vitamin D supplements strengthen a child’s immune system?
Without enough vitamin D, children are more likely to develop infections or suffer from an autoimmune condition. Vitamin D is also crucial for healthy bones. A combination of careful exposure to sunlight and a good diet is the best way to give enough vitamin D to children.
However, pediatricians might recommend vitamin D supplementation for babies. Babies should be exposed to sunlight carefully to avoid damage to their skin. They need sunscreen, hats and protective clothing.
To avoid the risk of vitamin D deficiency while you protect your baby from the sun, your pediatrician may recommend supplementation. The AAP recommends recommends 400 IU (10 mcg) of vitamin D a day for infants younger than 1 year of age, and 600 IU (15 mcg) a day for children over 1 year of age.How vegetarian families can support healthy vitamin D levels
Some families have diets that exclude meat entirely. If this is your case, it’s important to know that vitamin D is mainly found in animal food sources.
Your pediatrician or a qualified dietitian may recommend supplements to ensure that your child receives adequate amounts of important nutrients, vitamins or minerals.
Nonmeat sources of vitamin D include egg yolks, eggs yolks and cow’s milk. Non animal sources of vitamin D include mushrooms, tofu, and fortified non-dairy milk, orange juice and breakfast cereal.
Remember
Supplements and vitamins can play a role in a child’s health, but their benefits depend on the situation and have limits.
Most healthy kids get the nutrients they need from a balanced diet, and there’s no evidence that supplements boost immunity or prevent serious illnesses. In fact, taking too much of certain vitamins can be harmful.
Before giving your child any supplement, talk to your pediatrician. They can help you decide what’s truly needed based on your child’s age, diet and health.
The best way to support your child’s immune system? Stick to the basics: nutritious meals, plenty of sleep, regular physical activity and recommended vaccines.
More information
The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.
