How Much Vitamin D Should I Take?

Let’s talk about sunshine — or rather, the lack of it! Here in the UK, we’re not exactly spoiled for year-round rays. Between cloudy skies, short winter days, and our love of indoor life (thanks Netflix), most of us aren’t getting enough vitamin D, also known as the “sunshine vitamin.” But “How much vitamin D should I take — and why does it matter so much?”

What does vitamin D actually do?

Vitamin D is a bit of a multitasker. It helps your body:

• Absorb calcium for strong bones and teeth
• Support immune function, helping to fight off bugs
• Maintain muscle function and mood balance (yes, low vitamin D can contribute to that winter slump!)

So, if you’re feeling a little low on energy or struggling to shake off colds, your vitamin D levels could be worth a look.

Why we often don’t get enough

Even though our skin can make vitamin D from sunlight, the UK just doesn’t get strong enough sun from October to April for this to happen effectively. Add to that sunscreen (which we should wear), time spent indoors, and less daylight in winter — and it’s easy to see why vitamin D deficiency is so common.

In fact, Public Health England estimates that around 1 in 6 adults in the UK have low vitamin D levels. Yikes!

So, how much vitamin D should I take?

According to NHS guidance, adults and children over the age of one should consider taking:

• 10 micrograms (µg) — that’s 400 IU — of vitamin D every day throughout autumn and winter.

Some people may need a little more year-round if they:

• Spend very little time outdoors
• Cover their skin for cultural reasons
• Have darker skin tones (as it’s harder to make vitamin D from sunlight)

If that sounds like you, a daily supplement all year round might be the way to go.

What’s the best way to take it?

Vitamin D comes in all shapes and forms — from capsules and sprays to effervescent tablets. The best one is the one you’ll actually remember to take!  Avacare’s Vitamin D3 + K2 range makes it simple — easy to absorb, great tasting, and suitable for the whole family. Perfect for when the British sunshine just isn’t doing its job. ☀️

A quick tip for absorption

Vitamin D is fat-soluble, which means it’s best taken with a meal that includes some healthy fats — think avocado, eggs, salmon, or a drizzle of olive oil.

The takeaway

Even on the cloudiest of days, you can still give your body the sunshine it needs!
A daily dose of 10 micrograms of vitamin D helps keep your bones strong, your immune system fighting fit, and your energy levels up — whatever the weather.

So, until the sun makes a proper comeback… it’s time to bottle the sunshine

Whether you’re smashing it at the gym, chasing after the kids, or just trying to stay on top of a busy week — your body is constantly working hard behind the scenes. That’s where the Vitamin C and Zinc benefits come in: two nutrient superheroes that help keep your immune system, energy levels, and recovery in check.

And when they come in a refreshing effervescent drink, it’s a total win-win — quick, tasty, and easy for the whole family to enjoy!

For the gym-goers: Recovery heroes

After a workout, your body needs support to repair muscles and manage the little bit of stress that exercise puts on your immune system.

Vitamin C helps to:

• Support collagen production (great for muscles, skin, and joints!)
• Reduce tiredness and fatigue
• Protect cells from oxidative stress — basically, it helps mop up the free radicals created during exercise

Zinc, on the other hand, is the behind-the-scenes powerhouse. It supports protein synthesis and helps your muscles rebuild stronger after training. Together, they’re like the recovery duo your post-gym routine has been missing!

For the family: Everyday wellness support

It’s not just athletes who need a boost — parents, teens, and kids all benefit from a little extra immune protection (especially during cold and flu season!).

Vitamin C and Zinc help to:

• Support your immune system year-round
• Keep energy levels steady throughout busy days
• Promote healthy skin, hair, and nails
• Help the body heal faster from minor bumps and scrapes (which, let’s face it, happens a lot in family life!

The effervescent advantage: hydration with a fizz!
Let’s be honest — swallowing tablets isn’t everyone’s favourite thing. Effervescent tablets dissolve into a refreshing, fizzy drink that’s actually enjoyable to take!

Plus, they:

• Encourage you to drink more water (bonus hydration!)
• Deliver nutrients quickly and effectively
• Are perfect for on-the-go — just pop one in your water bottle and you’re sorted

When you should take it

• Before or after your workout – to support energy, recovery and immunity
• In the morning – as a refreshing start to your day
• When you’re feeling run down – to give your body that extra immune boost

The Avacare Difference

Avacare’s Vitamin C & Zinc Effervescent tablets are made with your wellbeing in mind — offering a delicious, easy-to-take way to stay strong, energised, and protected.
They’re suitable for adults and kids over 12, so it’s one simple health habit that can benefit the whole family.

So, whether you’re lifting weights or lifting lunchboxes, give your immune system — and your taste buds — something to smile about!

Stay active. Stay healthy. Stay fizz-tastic with Avacare!

At Avacare, we firmly believe that small, consistent changes add up to improvements in your health and well-being. One key nutrient that often goes overlooked is zinc, and although it doesn’t always grab headlines like vitamins A, C or D, it quietly supports many of your body’s essential functions — and deserves a little more attention and you might be wondering if you need to be taking a zinc supplement.

What is Zinc and Why Does the Body Need It?

Zinc is an essential mineral (our bodies can’t make it, so we must get it through food or supplements). It is involved in hundreds of enzyme reactions, supports immune function, helps our skin and tissues heal, and even assists in how our cells divide and communicate. As Zinc is involved in so many body systems, we need more of it when life puts more demands on us (during periods of stress, illness and for recovery).

Food Sources of Zinc

Zinc is available in a vast range of foods (both animal and plant based), although there are factors that can affect it’s absorption.

Zinc from animal foods is generally more bioavailable, meaning your body absorbs it more efficiently. Examples are:

• Shellfish
• Red meat
• Poultry
• Fish
• Eggs
• Dairy products

Plant foods can be excellent sources too, although absorption can be lower because of phytates (compounds that bind minerals). You can boost absorption by soaking, fermenting, or sprouting these foods. Examples are:

• Legumes
• Nuts and seeds
• Whole grains (although absorption is compromised due to phytates)
• Fortified foods (although the type of zinc may not be the best)
• Vegetables (although generally in smaller amounts)

Practical Tips to Boost Zinc Absorption:

• Pair zinc-rich foods with protein and vitamin C sources to improve absorption.
• Limit excessive intake of tea, coffee, or high-fibre foods (such as whole wheat) at the same time as zinc-rich meals — they can reduce uptake slightly.
• If you follow a vegan or vegetarian diet, consider a supplement to ensure consistent levels —Avacare Vitamin C + Zinc Effervescent Tablets.

When Do You Need Zinc?

Most of us get enough zinc when our diet is varied and our health is stable. But there are times when your zinc status might benefit from a little boost:

• You follow a plant-rich or very restricted diet (zinc from plants is often less easily absorbed)
• You’re older, or you have a condition that affects nutrient absorption (please check with your healthcare professional)
• You’re recovering from illness, surgery or have an ongoing healing process
• You find you’re more prone to infections, your wounds take longer to heal, or you feel unusually fatigued
• During the cold and flu season, to support a healthy immune system.

How to Supplement Zinc Safely

Because zinc plays many roles, it’s important to be thoughtful when supplementing:

• For adults, typical recommended daily intake is in the region of 8–11 mg.
• More isn’t always better: taking too much zinc over time can cause imbalances (for example, interfering with copper absorption).
• Timing and your broader diet also matter (for instance, high-phytate foods like some wholegrains and legumes can reduce zinc absorption).
• If you’re pregnant, have health conditions, or take multiple medications, it’s wise to consult your healthcare professional before adding a zinc supplement.

Key Takeaways

• Zinc is an essential but often overlooked nutrient with wide-ranging roles.
• You may have higher zinc demands or lower zinc intake than you realise — especially in certain life stages or circumstances.
• A carefully considered zinc supplement — used sensibly — can support your immune system, recovery and general wellbeing.
• Always approach supplementation as one part of a holistic approach: diet, lifestyle, and regular healthcare input still lead the way.

Avacare Adult & Teen Vitamin C + Zinc Effervescent Tablets — designed to provide vitamin C and zinc in one handy, vegan effervescent format.

As parents, one of our biggest concerns is keeping our little ones healthy — especially during those early years when every sniffle, cough, and runny nose feels like a new challenge. A question I’m often asked is: “When is my child’s immune system fully developed?”

The answer isn’t completely straightforward. Different parts of the immune system mature at different stages of life. Many experts agree that a child’s immune system becomes much stronger and more developed by the age of 7–8 years, although some aspects continue to fine-tune into the teenage years.

So what Is the Immune System?

Let’s keep the science simple! The immune system is the body’s defence network, which helps to protect us from harmful bacteria, viruses, and other invaders. The immune system is made up of:

The immune system is a network of cells, organs, and tissues present throughout the body with the sole aim of protecting the body from viruses, bacteria and other bugs, whilst allowing the body to take in nourishment and essential nutrients for growth and development

For children, the immune system is still developing in the early years. Whilst babies are born with some protection from their mothers, their immune system needs time to fully develop and build sup resilience.

The First Year of Life: Borrowed Protection

At birth, babies rely heavily on antibodies passed from mum during pregnancy, and, if breastfeeding, continue to receive immune support through breast milk. This protection is crucial because a newborn’s own immune system is still a work in progress.

During this time, infections may feel alarming, and fevers need relevant treatment but each exposure helps “train” their immune system. By around 12 months, babies begin to mount stronger immune responses on their own.,

The Learning Years: Ages 1–7

Throughout early childhood, a child’s immune system is busy adapting and evolving.  This is why colds, ear infections, and stomach bugs are so common — especially when little ones start nursery or school.

According to research, young children may catch up to 8–10 colds per year as their immune systems are exposed to new viruses and bugs. While this can be frustrating and cause issues for the whole family, this exposure is a natural and necessary part of building immunity.

By the age of 7–8 years, most experts agree that a child’s immune system has developed a much more mature and effective response. Their immune systems are now able to produce and remember antibodies more efficiently, helping them fight off infections more like adults do.

Teenage Years: Fine-Tuning Immunity

Although immunity is fairly strong by 7–8 years old, some parts of the immune system continue to develop. This means teenagers are still shaping their long-term immune memory, especially as they encounter new challenges like puberty and lifestyle changes.

Gut Health and Immunity

Did you know that around 70% of the immune system lives in the gut? The gut microbiome contains trillions of bacteria that live in the digestive tract. The microbiome plays a critical role in training the immune system, reducing inflammation, and helping the body recognise friend from foe. For children, nurturing gut health is one of the most powerful ways to support immunity. Simple steps include:

• Fibre-rich foods – Fruits, vegetables, beans, and wholegrains feed the “good bacteria” in the gut.
• Probiotic foods – Yogurt, kefir, or child-friendly probiotic supplements can help maintain a healthy microbiome.
• Limiting processed foods, artificial sweeteners and excess sugar – These can disrupt the balance of bacteria in the gut.

How to Support Your Child’s Immune System

While the immune system takes time to fully develop, there’s plenty parents can do to help along the way:

• Prioritise Vitamin D – This nutrient plays a critical role in activating immune cells. In the UK, children are advised to take a daily vitamin D supplement, especially during autumn and winter when sunlight is limited.
• Balanced nutrition – A colourful diet of fruits, vegetables, wholegrains, and lean proteins provides key immune nutrients such as vitamin C, zinc, selenium, and iron.
• Omega-3 fatty acids – Found in oily fish, nuts and seeds, or supplements, these healthy fats help regulate inflammation and support immune balance.
• Gut support – Encourage fibre, probiotics, and variety to keep the gut microbiome thriving.
• Sleep and rest – Quality sleep strengthens immunity, while chronic lack of rest can make children more prone to infections.
• Avacare Baby Drops & Avacare Child Multi – Designed to fill nutritional gaps and provide targeted immune support for growing children. These vegan-friendly formulations are an easy way to ensure children get the nutrients they need for energy, growth, and resilience.

Final Thoughts

Your child’s immune system is on a fascinating journey. While it isn’t considered fully mature until around 7–8 years, development continues into the teenage years. Each cough, cold, and immune challenge along the way helps train and strengthen their defences.

As parents, we can make a real difference — by supporting our children with balanced nutrition, healthy routines, and safe, effective supplements. In doing so, we’re not just protecting them today, but giving them the tools for lifelong health.

Nutritional supplements should not be a substitute for a healthy and balanced diet. A nutritious diet, proper hygiene, and regular medical check-ups are essential components of maintaining a baby’s overall health and immunity.

At Avacare, we’re always looking for ways to help you support your health the smart way. And with UK Heart Cholesterol Month shining a spotlight on cardiovascular health this October, there’s no better time to focus on the simple steps you can take to protect your heart and bones together, such as taking vitamin D3 + K2.

That’s why we love what Dr Pradip Jamnadas recently shared on The Diary of a CEO:

https://podcasts.apple.com/al/podcast/the-insulin-heart-doctor-the-fastest-way-to/id1291423644?i=1000727814419

“You should take vitamin D3… Vitamin K2 is going to make sure that you don’t get the calcium build up in the wrong places in your vasculature.”

Dr. Pradip P. Jamnadas is a leading cardiologist in Orlando and the founder of Cardiovascular Interventions. Widely recognised as one of Orlando’s top doctors, he is known not only for his medical expertise but also for his passion for teaching people about heart health, nutrition, and preventive care in a way that’s easy to understand and apply.

As Heart Cholesterol Month reminds us, looking after your cardiovascular system is essential. Dr Jamnadas emphasises that while calcium is vital for strong bones, taking it alone can sometimes lead to it accumulating in arteries rather than where it’s needed most. This is where the powerful combination of Vitamin D3 and K2 comes in.

• Vitamin D3 helps your body absorb calcium effectively.
• Vitamin K2 ensures calcium is directed to your bones, not your arteries — supporting both bone strength and cardiovascular health.

He also notes that most of us don’t get enough Vitamin K2 from our diet:

“We don’t eat enough fermented foods to contain enough vitamin K2.”

That’s why a high-quality supplement can make a real difference. Our Avacare D3 + K2 Spray makes it simple to get your daily dose — fast-absorbing, easy to take, and formulated for optimal bone and heart support.

Why choose Avacare D3 + K2 Spray?

• Rapid absorption directly into the bloodstream
• Supports healthy bones and calcium distribution
• Helps protect cardiovascular health during Cholesterol Month and beyond
• Convenient daily spray — no pills, no fuss
• Contains the most clinically proven form of K2

This Heart Cholesterol Month, take a proactive step for your wellbeing. Make your health simple, safe, and effective — your bones and heart will thank you.

Check out Avacare’s Adult Vitamin D3 + K2 & Child Vitamin D3 + K2

Magnesium might not get as much attention as vitamin C or calcium, but it’s a quiet superhero in your child’s body. It helps everything from strong bones to calm, happy bedtimes run smoothly. So, how much do kids really need; how can you find it in everyday foods; and why doesn’t Avacare add magnesium to our supplements? Let’s dive in.

Why Magnesium Matters

Think of magnesium as your child’s body-balancer. It helps with:

• 💪 Muscle function – keeps growing muscles moving without cramps.
• 🧠 Brain power – supports learning, focus, and calm moods.
• 😴 Sleep support – helps little minds unwind for bedtime.
• 💓 Heart health – keeps that steady heartbeat ticking.

How Much Magnesium Is Safe?

Children need magnesium every day, but the amount depends on their age.

Good to know:

Magnesium from food is very safe. The upper limits mainly apply to supplements (too much from pills or powders can cause tummy upsets).

If you use a supplement, always follow the label or check with a GP or pharmacist.

Everyday Foods Bursting with Magnesium

Here’s the best news: magnesium is hiding in so many everyday foods—many your child probably eats already!

• Bananas  – perfect for packed lunches.
• Almonds & Cashews  – snack-sized and crunchy.
• Spinach & Kale – sneak into smoothies or pasta sauces.
• Wholegrain oats  – the breakfast hero.
• Avocado  – creamy and kid-approved.
• Dark chocolate (70%+)  – a treat with a mineral bonus.

Easy Meal Ideas:

• Morning smoothie with spinach, banana, and oat milk.
• Almond butter on wholegrain toast.
• Pasta tossed with kale pesto and avocado cubes.

Fun fact:  A bowl of porridge topped with banana and a sprinkle of nuts can give a big magnesium boost before school.

When a Supplement Might Help

Even the best eaters have off days.  A magnesium supplement may be helpful if:

• Your child avoids key magnesium foods.
• They’re extra active and growing fast.
• A healthcare professional recommends it.

Why Avacare Doesn’t Add Magnesium

At Avacare, we focus on nutrients that are tricky to get from a normal diet (like vitamin D3 or B12 for vegans). Magnesium isn’t one of them. Because it’s readily available in everyday foods, most children can reach their daily needs by simply enjoying a balanced diet.

Adding magnesium to every supplement can increase cost, complexity, and dosage without real benefit for most families. Instead, we encourage parents to:

• Make mealtimes colourful and varied.
• Choose magnesium-rich snacks (nuts, oats, leafy greens).
• Supplement only if a healthcare professional advises.

It’s all about supporting natural nutrition first—and saving supplements for when they truly matter. Magnesium is safe and essential for kids, but the best way to get it is still through food. With a rainbow of magnesium-rich meals and snacks (and a trusted supplement if needed), you can help your child grow strong, think sharp, and sleep like a dream.

At Avacare, we believe in food-first nutrition—backed by clean, vegan supplements for the nutrients children really need.

Let’s be honest – feeding kids can feel like a never-ending episode of *Ready, Steady, Cook*… with a fussy contestant who only eats beige food. So it’s no surprise many parents wonder: “Should I be giving my child multivitamin every day?”

Short answer? Probably, yes. But let’s unpack that with a bit of good humour and a whole lot of common sense.

Reality Check: Are Kids Really Getting What They Need?

In a perfect world, every child would be happily chomping on spinach and quinoa, asking for seconds of steamed broccoli and politely refusing biscuits.

Back in the *real* world, however, lunch might involve fish fingers, an argument over peas, and three bites of an apple before it’s “too crunchy”.

Even with the best intentions, most kids don’t hit all the daily nutrient targets, especially for things like:

• Vitamin D (we live in the UK… say no more)
• Iron
• Vitamin A and C
• Omega-3s (unless your little one is partial to oily fish… and not many are)

So… Is a Daily Multivitamin Helpful?

Absolutely. A good-quality children’s multivitamin is like a gentle nutritional safety net – helping top up any shortfalls without replacing food. Think of it as back-up, not a magic bullet. The NHS actually recommends all children aged 6 months to 5 years take daily supplements containing vitamins A, C and D. And many parents of older kids choose to continue, especially during growth spurts, fussy eating phases, or busy school terms.

But Wait – Are All Multivitamins the Same?

Not quite. Some are packed with sugar (basically sweeties in disguise), while others are barely more than chalky tablets gathering dust in the cupboard.

When choosing one, look for:

• Age-appropriate doses
• Low or no added sugar
• Includes key nutrients like A, C, D and iron

Pro tip: If your child has dietary restrictions (e.g. vegan), make sure their supplement covers nutrients like B12 and iodine too. Find AvaCare’sChild Multivitamin and Omega 3 here

Is It Safe Every Day?

Yes – as long as you stick to the recommended dose. More isn’t better when it comes to vitamins.

Also: no need to panic if they miss a day. Life happens. But a consistent daily habit gives the best long-term benefit.

Final Word from Team Avacare

We know modern parenting is a juggling act – sometimes a circus. A daily multivitamin can help ease the worry and support your child’s health.

So, is it good to give your child a multivitamin every day?

Yes. Especially if you want peace of mind and fewer arguments over spinach.

(Spoiler: It’s not just lettuce and judgement.) Vegans don’t just live on kale and smugness. Here’s the real deal on what vegans eat — and why it’s far tastier (and more varied) than you might think.

The Everyday Staples

The backbone of most plant-based diets includes:

• Beans, lentils, and chickpeas – protein-packed and endlessly versatile
• Tofu and tempeh – spongy little wonders that soak up flavour like magic
• Wholegrains – brown rice, oats, barley, quinoa, couscous (very middle-class, very delicious)
• Plant milks – oat (the nation’s favourite), soy, almond, cashew, hazelnut… the gang’s all here
• Nuts and seeds – for crunch, protein, and a touch of health guru energy
• Fruit and veg – obviously. All the colours, all the time
• Comfort carbs – pasta, sourdough, jacket potatoes… being vegan doesn’t mean being hungry

And yes, you can absolutely get vegan pizza, ice cream, chocolate, burgers, and more. It’s not 2005 anymore.

Vegan Superfoods (That Aren’t Just Hype)

Okay, so the term “superfood” can be a bit marketing-y, but some plant-based ingredients really do pack a nutritional punch:

• Chia seeds – full of omega-3, fibre, and protein (tiny but mighty)
• Nutritional yeast – aka “nooch”: cheesy flavour without the cheese
• Seaweed – rich in iodine and minerals, not just for sushi
• Leafy greens – kale, spinach and the gang are loaded with iron and calcium
• Spirulina – a green powder that looks like pond water but delivers serious nutrients

Most of these can be chucked in a smoothie, sprinkled over porridge, or blended into sauces. Easy.

Can a Vegan Diet Work for Kids?

Short answer: yes – with a little planning.

Children can absolutely thrive on a vegan diet as long as they’re getting the right nutrients, like:

• Protein
• Iron
• Calcium
• Omega-3
• Vitamin D
• Vitamin B12

Smoothies, fortified plant milks, nut butters, and a well-chosen multivitamin can help round things out. And let’s be honest — most kids just want food that tastes good, no matter where it comes from.

Do Vegans Need Supplements?

Sometimes, yes – just to top up what might be missing or harder to absorb from plants.

The most common nutrients to watch out for:

• Vitamin B12 – not found naturally in plants; essential for energy and nerve health
• Vitamin D – especially needed in the UK during nine months of cloud. Check out AvaCare’s Adult D3 + K2 & Child D3 + K2
• Iron – plant sources are fine, but absorption can vary
• Omega-3 – found in flax, chia, and walnuts, but supplements can be helpful too – AvaCare’s Child Multivitamin contains a vegan Omega 3 source!

Final Thoughts: So… What Do Vegans Eat?

Loads.
Honestly, it’s not about missing out – it’s about discovering a whole new way to enjoy food. One that’s better for your body, the planet.

Being vegan is about abundance, not restriction – and no, we’re not missing out. In fact, most of us are eating better (and more creatively) than ever before.

Breathing—it’s something we do without thinking, thousands of times a day. But how we breathe can make a surprising difference to our health and wellbeing. And for children, developing the simple habit of nose breathing early can have long-lasting benefits, from better sleep to calmer emotions.

👃 Why nose breathing is nature’s design

Breathing through the nose does much more than simply move air in and out. It filters, humidifies, and warms the air before it reaches the lungs. It also helps regulate airflow and oxygen uptake more efficiently than mouth breathing.

For growing children, this matters—a lot.

🌱 The benefits of nose breathing for children

Helping your child build healthy breathing habits can support their physical and emotional development in powerful ways:

💨 Improved oxygen uptake

Nose breathing helps regulate the amount of oxygen that enters the bloodstream. This means more energy, sharper focus, and better brain function—especially important during school and growth years.

💤 Better sleep quality

Children who mouth breathe at night are more prone to snoring, disrupted sleep, and even conditions like sleep apnoea. Nose breathing promotes deeper, more restorative sleep, supporting everything from mood to immune function. During deep sleep, the body releases growth hormone, which is crucial for physical development, tissue repair, and building a strong immune system. Supporting quality sleep means giving your child the best foundation to grow, heal, and thrive.

😌 Calmer emotions

Breathing through the nose activates the parasympathetic nervous system—the body’s calming response. This can reduce anxiety, slow the heart rate, and help little ones regulate big emotions.

🦷 Support for facial development

Chronic mouth breathing during early years can affect jaw development, dental alignment, and posture. Encouraging nose breathing supports healthy growth patterns.

🌙 Creating calming bedtime habits

Incorporating nose breathing into your child’s evening routine is a simple but powerful way to nurture mindfulness and relaxation. Here’s how to start:

• Bedtime wind-down: Try a short breathing ritual—5 slow breaths in and out through the nose while lying in bed. You can count along gently or place a soft toy on their tummy to help them notice the rise and fall.
• Mindful moments: Use nose breathing during story time, bathtime, or after a tantrum to help reset and ground.
• Model it: Children learn best by copying. Let them see you breathe calmly through your nose, especially in moments of rest or stress.

🧘 Try this: A simple breathing practice for kids

“Smell the flowers, blow out the candle.”

• Inhale slowly through the nose like smelling a flower 🌸
• Exhale gently through the nose (or mouth if needed) like blowing out a candle 🕯️

Repeat 3–5 times before bed or anytime calm is needed.

💚 Small habits, big impact

By encouraging your child to become aware of their breathing, you’re helping them build emotional resilience, sleep better, and support their physical development—benefits that can last a lifetime.

When it comes to drinks, choosing what’s best for little ones can feel overwhelming. Sweet flavours are everywhere—especially in drinks marketed for kids. And while sugar-free might sound healthy, the use of artificial sweeteners means there’s more to consider.

When it comes to hydration and sweetness, it’s tempting to reach for sugar-free drinks for our little ones. But recent guidance—highlighted in a BBC report—suggests that it might be better to think twice.

What the experts are saying about artificial sweeteners:

The UK’s Scientific Advisory Committee on Nutrition (SACN) now recommends avoiding drinks with artificial sweeteners—such as aspartame, saccharin, sucralose, or stevia—for preschool-aged children. Instead, plain water is the best choice to help kids develop a healthy palate and avoid dependency on sweetness

Why this shift matters:

Artificial sweeteners do help to reduce sugar intake, which is a positive step. But, giving these sweet drinks to children can reinforce a preference for sweet flavours, making it harder for them to appreciate natural tastes like water or unsweetened milk.

What the research suggests:

While some studies indicate that non‑caloric sweeteners may help older kids reduce sugar consumption, they often build on other dietary changes to be effective. Moreover, emerging evidence in adults links frequent consumption of artificially sweetened beverages to increased risks of type 2 diabetes and cardiovascular issues.

What’s hiding in everyday squash?

Squash—and other cordials—are among the most commonly consumed children’s drinks. But here’s a surprise: many today contain artificial sweeteners, not just sugar. Ingredients like sucralose and acesulfame K are often used to keep them “low sugar” — yet they can still taste very sweet to kids. Worryingly, labels may say “no added sugar” but fail to mention NSS clearly, meaning parents can be inadvertently serving up high-sweetness drinks that go against SACN’s advice.

Why this matters for your toddler:

Sweet taste preference: Even no-sugar squash can reinforce a love for sweetness, making it harder for children to enjoy plain water or unsweetened drinks.

Uncertain long-term health impacts: SACN and the WHO have flagged that evidence on NSS and conditions like weight gain or cardiovascular effects is “concerning,” even if not definitive.

Label confusion: Parents often choose squash thinking it’s “healthier,” not realising that sugar-free labels can mask artificial sweeteners.

Smart swaps for sweet drinks

Avacare’s gentle message

We know it’s hard to watch your toddler sip plain water when everyone else is drinking something fruity. But breaking the sweet-pattern habit early helps bigger, healthier habits take root.

Simple routines—like always offering water first and keeping squash as a rare treat—can make a big difference. And if you’re ever unsure whether something contains artificial sweeteners, check the ingredient list or look out for “no sweetener” labels.

So, what should parents do?

Water doesn’t just hydrate—it helps little bodies learn to enjoy the simple, natural flavours that make a healthy diet sustainable for life. By choosing water over sweetness, you’re helping your child build healthy habits that’ll last a lifetime.

Our Child Multivitamin and Omega 3 and Baby Multivitamin contain no artificial sweeteners.