We are finishing off the kids’ nutrition series by tackling the subject of vitamins for kids. Research shows that about one-third of kids get multivitamins — and most parents admit that this added nutrition gives them peace of mind.
But before deciding to supplement your child’s diet, I have important check-offs for you. The truth? When used correctly, vitamin supplements for kids can be helpful in preventing deficiencies (and minimizing worry for parents). But in some cases they are simply not needed and you would be better off saving your money.
Step 1: Check other sources of vitamins: In Part 2 of our series I discussed the issue of over-nutrition with an increase of fortified foods. Go through your cabinets and check the other sources of added nutrition your child gets, including cereal, bars, waffles, drinks and snack foods.
In some cases, fortified foods already act like multivitamins, providing added nutrition to help cover nutrition gaps such as iron, zinc and vitamin C. When multivitamins are added on top of fortified foods, kids tend to get too much of certain nutrients including folic acid and vitamin A, which is not such a good thing.
Step 2: Consider the overall diet: Children who eat from all the food groups (most of the time) typically don’t need multivitamins. Research shows that even picky kids meet their needs for the majority of nutrients expect for some outliers.
But children who eat poorly with few fortified foods, are underweight, on a restricted diet (that includes strict vegetarians) and have certain medical conditions may benefit from a multivitamin.
Step 3: Pay special attention to iron, calcium, vitamin D and DHA: Whether or not you decide to give a multi doesn’t mean other supplements aren’t needed. That’s because multivitamins don’t always contain iron, calcium, potassium or DHA — all key nutrients kids tend to fall short on.
In Part 5, we discuss how to examine your child’s diet for nutrition gaps. Little meat or non-meat alternatives often means iron and zinc may be low. Low fruits and veggies often means low potassium, fiber and vitamins C and A. Poor intake of calcium-rich foods, both dairy and nondairy items, means calcium may be indadequate. And if they skip fish and other DHA-rich foods they are likely falling short on DHA. Of course a “food first” approach is best but if kids are reluctant, supplementation may be needed.
What most multivitamins do contain is vitamin D, a vitamin most children need, especially in the winter months. If you decide against the multi, taking a separate vitamin D supplement (the AAP recommends 400IU but new DRIs are set at 600IU) makes sense.
Step 4: Look for quality supplements: What makes a good vitamin supplement? First and foremost, it’s one that meets a child’s needs. You can have a quality supplement but if it fails to meet nutrition gaps it doesn’t matter. Avoid supplements with more than 100% DV for each nutrient — most companies translate the DVs (made for adults) to that of children.
A 2010 rating from Consumer Reports found that most vitamins did fine in terms of containing what they said they had and in dissolvability (to insure absorption) so they recommend consumers focus on cost.
Because supplements aren’t regulated by the FDA for safety, you can also look the USP certification. A vitamin that is USP certified has been tested for amounts specified, harmful contaminants, how it is broken down and released in the body and if it’s made according to FDA’s Good Manufacturing Processes. Click here for USP verified products. Can’t find USP? Another certification to look for is NSF.
Don’t forget to check for additional ingredients. Most of the chewable vitamins contain a source of sugar but per serving it is usually isn’t much (<2g or less per serving). Unfortunately, some vitamins contain artificial colors such as Flintstone Complete, Centrum Kids Chewables and CVS Kids Chewables. So check the ingredient line before making your decision.
Step 5: Make changes as needed
It’s smart for parents to re-evaluate their child’s vitamin regimen periodically as kids eating habits are ever-changing.
The bottom line: understanding which nutrients (if any) are missing in your child’s diet and find supplement(s) that best match those needs. Because giving a multivitamin for insurance purposes provides a false sense of security.
I hope this series has given you a better understanding of your child’s nutritional needs and how to meet them with food — and supplements if needed. Any questions?
