Many adults may find themselves reminiscing about the childhood ritual of taking cod liver oil, especially with recent reports revealing that parents are spending an average of £234 annually on vitamins and supplements for their children. This has raised a pressing question: are these supplements truly beneficial, or are they simply marketing hype?
Research published by Clearpay, a buy-now, pay-later platform, indicates that an astonishing 92 percent of parents have bought vitamins and supplements for their children in the last year, primarily aiming to boost their children’s immunity and focus. But are these supplements genuinely needed in children’s diets?
“Supplements should serve a specific purpose,” asserts Lucy Upton, a registered paediatric dietitian with the British Dietetic Association and author of The Ultimate Guide to Children’s Nutrition. She emphasizes that, apart from vitamin D, children should be able to obtain all necessary nutrients from their food.
Lucy Upton: “Supplements should be just that — targeted supplementation for specific reasons”
If you opt to purchase a supplement for your child, it need not break the bank. Danielle Petersen, a registered dietitian focusing on childhood nutrition, states, “A general multivitamin or vitamin D from the supermarket will often match the quality of pricier brands that cost five times more.”
So, what should parents keep in mind?
You can’t beat a good diet for gut health
Gut health is crucial for children, as Upton explains. “The first three to five years of a child’s life see rapid development of their gut microbiome, which will establish a foundation for their immunity and brain health.”
“However, there is little evidence that a generalized probiotic supplement will benefit otherwise healthy children. Focusing on food is far more effective.”
Danielle Petersen: “If your child is a fussy eater then it’s worth considering a multivitamin”
If the target of consuming 30 different plant-based foods each week feels daunting, Upton’s advice is to focus on variety, incorporating beans, pulses, nuts, seeds, and wholegrain cereals into their diet.
The one non-negotiable is vitamin D
According to NHS guidelines, children under five should receive a vitamin D supplement year-round unless they consume over 500ml of infant formula daily, asserts Petersen. “Deficiencies are prevalent, which can negatively impact immunity, bone density, and muscle health.”
The recommended daily dose is 10mcg for infants and school-aged children.
“Opt for a vitamin D3 supplement instead of D2, as it is better absorbed,” says Upton. “Additionally, double-check the dosage—some children’s supplements may only offer 2.5mcg or 5mcg.”
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Multivitamins can help — but beware the double dose
Children who maintain a balanced diet rich in fruits and vegetables typically do not need a multivitamin, states Petersen. “However, if your child is a picky eater, considering one may be beneficial.”
Still, if you are providing other supplements, ensure you check the micronutrients in each one to avoid accidental overdosage.
Plant-based diets may lack calcium and vitamin B12
Vitamin B12 is found in fortified food such as breakfast cereals
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A vegan or plant-based diet may miss key nutrients, primarily iron, calcium, vitamin B12, iodine, riboflavin, and zinc, laments Petersen. “Vitamin B12 is present in fish, meat, dairy, and fortified foods like bread and cereals but is not found in plants.”
Calcium-rich options include almonds, Brazil nuts, calcium-fortified tofu, Ready Brek, and sesame seeds. Certain plant-based milks are also fortified with calcium, vitamin B12, and iodine.
“Finding a multivitamin that contains enough calcium can be challenging, so a separate supplement may be necessary,” Petersen warns, “but most calcium supplements also include vitamin D.”
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Some children may need extra iron
In the UK, around one in five children is iron deficient, which can manifest as paleness, headaches, lethargy, and shortness of breath. “Children aged 6-24 months are particularly vulnerable due to their high iron requirements relative to their size,” Upton explains.
Iron can be sourced from eggs, meat, oily fish, and fortified foods. Upton adds, “Plant-based sources tend to be harder to absorb. Aim for three solid iron sources daily, such as beans, pulses, nuts, seeds, tofu, and fortified cereals.”
“Iron deficiency does not happen quickly, but if there are concerns, parents should consult a GP for a blood test. A supplement may be prescribed if anemia is diagnosed.”
Magnesium supplements are overrated
Half a banana is equivalent to the dose of magnesium many supplements provide
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Recent studies indicate a marked increase in magnesium supplement consumption. “The marketing often exploits parental concerns, particularly around sleep,” notes Upton. “However, there is no substantial evidence suggesting that children are lacking magnesium, which is readily available in food.”
A half banana, a slice of wholemeal bread, or a bowl of oats with dairy can provide the equivalent magnesium that many supplements offer, she adds.
They’re unlikely to need a supplement for immunity and focus
“There is no strong evidence that supplements enhance focus in children unless they are deficient,” Upton explains. Instead, encourage a diverse diet that supports energy levels, stabilizes blood sugar, and fulfills iron and omega-3 needs. Additionally, ensure adequate sleep.
Zinc (found in meat, beans, shellfish, dairy, eggs, and whole grains) and vitamin C contribute to immune support, but no supplement can significantly “boost” the immune system, according to Upton. “In fact, boosting it can be counterproductive; we want it to function optimally.”
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Most children get enough vitamin A and C
“Children with a diverse, nutritious diet generally do not require additional vitamin C,” Upton states. “Since it’s water-soluble, any excess is simply excreted.”
A small kiwi, an orange, two to three large strawberries, or a quarter to half a bell pepper can provide sufficient vitamin C for a toddler; older children and teenagers typically need more.
Many young children between six months and five years also meet their vitamin A needs just fine, adds Upton. “Vitamin A exists as retinol from animal sources and as beta-carotene from various colorful fruits and vegetables, which convert to vitamin A. Most children consume adequate amounts.”
In conclusion, while the increasing trend of purchasing vitamins and supplements for children suggests a desire for improved health, it is crucial for parents to reflect on whether these products provide genuine benefits or simply capitalize on marketing strategies. A balanced, varied diet often suffices to provide the nutrients children need for their growth and development.
