What Vitamins Should Kids Take? Safe and Effective Choices

Do Kids Need Vitamins?

Some kids do while some don’t. Children who eat different fruits, vegetables, grains, and proteins might not need extra help. But many kids need vitamins because they are picky eaters or they skip meals.

Data from the Centers for Disease Control (CDC) shows that one in every three children was taking supplements in 2020. The numbers have greatly increased since the pandemic.

So, yes. Most kids need (and currently use) supplements. But what are the best vitamins for kids? Let’s see.

Top Vitamins Kids Need

The right vitamins for kids depend on different factors. Factors like their age, diet, and current state of health are key. Below is a close look at the most important ones and how much kids need.

1. Vitamin D

Vitamin D is good for kids because it helps build their bones. It also supports the immune system. Sadly, many kids do not get enough vitamin D either because they stay indoors or always use sunscreen.

• 0–12 months: 400 IU per day
• 1–13 years: 600 IU per day
• 14–18 years: 600 IU per day

Explore the topic thoroughly through this in-depth informational video.

2. Vitamin A

Supports vision, skin, and immune health.

• 1–3 years: 300 mcg
• 4–8 years: 400 mcg
• 9–13 years: 600 mcg

3. Vitamin C

Helps the body heal and absorb iron. Also supports the immune system.

• 1–3 years: 15 mg
• 4–8 years: 25 mg
• 9–13 years: 45 mg

4. B Vitamins

These are the key B vitamins, their use, and what quantity kids need:

• Vitamin B1 (Thiamin): 0.5–1.2 mg needed. Helps with energy and muscle function.
• Vitamin B2 (Riboflavin): 0.5–1.3 mg needed. Supports growth and red blood cells.
• Vitamin B3 (Niacin): 6–16 mg needed. Improves the skin, digestion, and energy levels in kids.
• Vitamin B6: 0.5–1.3 mg needed. It is very important for brain development and mood.
• Folate (B9): 150–400 mcg required. Great for cell growth and preventing anemia.
• Vitamin B12: 0.9–2.4 mcg required. Supports nerve health and red blood cell production.

Gummy Vitamins for Kids: Are They a Good Option?

Kids love sweet things. That's why many of them would prefer gummy vitamins for kids over pills or drops. Gummy vitamins taste like candy and are easy to chew. But are they good?

Yes, in most cases. Vitamin gummies for kids help to make sure your kids still get the nutrients they might miss from food. Vitamins in gummy form are good because most kids find gummies easier to take and enjoy the taste. Kids are more likely to stick to and take their vitamins regularly if it is made in gummy form.

But here’s something you must know. Not all gummies are safe for consumption. Some contain added sugar, artificial colors, or too much of one type of vitamin. Check the label always to see its ingredients before buying one for your kid. This is the only way to get the best gummy vitamins for your kids.

Read more:

• Are Gummy Vitamins Good for Kids?
• When Should Kids Start Taking Vitamins?

Dr. Emily Weitzman, Pediatric Nutritionist, says,

Gummy vitamins can be a great option for children, provided they are made without added sugars and artificial colors. The key is choosing high-quality products that meet the needs of the child without excess fillers.

How to Choose the Best Kids’ Vitamins

All vitamins are not made the same way. So, how do you choose the best vitamins for kids?

Look for these essential vitamins:

• Vitamin A, B, C, and D. Yes, the letters ABCD.

Avoid vitamins that contain:

• Sugar or high-fructose corn syrup
• Artificial sweeteners like aspartame
• Food dyes and synthetic colors
• Fillers or preservatives
• Common allergens like gluten, soy, corn, or dairy