How to choose a children’s multivitamin for age & nutritional needs

This is a common question that I get asked by parents, who want to give their kid the best children’s multivitamin,  providing all essential nutrients, and passes the important taste test! Nutritional requirements for children vary according to age and, to some extent, levels of activity (although all children should be having daily physical activity, especially outdoor time). Being a parent of two active boys aged 7 and 11 years, I know how challenging it can be to ensure they get all the essential nutrients from diet alone, and the older they get, the fussier they become!

Up until the time of weaning, babies will be getting all their nutritional requirements from either breastmilk (apart from adequate Vitamin D, which can be supplemented) or formula milk (which is fortified with all essential vitamins and minerals). The start of weaning is generally when nutritional intake can drop off, and it’s generally a good time to start with supplements.

As children start nursery and school, nutrition becomes more important. Lunchtime is often a race against time to finish, as the entire school need to be fed in the crammed lunch hour. As children progress through school, their schedules are often very hectic and they need to fit schoolwork in with extra activities. School days can be extremely busy and varied – and children are expected to complete schoolwork, homework and extra-curricular activities. It’s our job as parents to ensure they are getting all the nutrients they need to get through the day.

Nutrition for Babies – 1 Year

Babies usually have enough vitamin and mineral reserves for the first 5 to 6 months (with the exception of vitamin D), but weaning is a time to look at supplements. Look for a complete set of vitamins, – A, B, C, D & E. These can help to plug the nutritional gap as the infant weans off breastmilk or formula milk. Try our Baby Multivitamin Drops.

Stepping up support for 1 – 5 Years

This is generally the start of nursery and the time when the colds and bugs spread. Look for an all-round supplement, but with special attention to nutrients that support immunity – Vitamin C, Vitamin D (always with K2), Iron and Zinc. These nutrients can help to support immunity and can help to ensure the toddlers don’t bring back unwanted bugs from nursery. These supplements can help to ensure a healthy immune system and minimise sick days, which have a knock-on effect on parents who need to arrange childcare.

Supplementing 5-11 years

Children are usually settled into school now, but winter bugs still cause havoc, especially with the younger children, as their immune systems are not fully developed. This is also the time when schoolwork starts to increase, as does extracurricular activities, weekend clubs and the weekly birthday party. All of these things are extremely important for children’s social and physical development, and it’s important to match this with specific nutrients (ideally from food).

Unfortunately, the modern diet does not provide the level of nutrients that food contained 40 to 50 years ago. There are many possible reasons behind this, but ultimately what it means is that it’s even more important to take specific additional supplements.

Key nutrients for children between 5 and 11 years are Vitamin D (always with K2), B Vitamins, Iodine, Iron and Zinc. These are generally all available in a multivitamin, but you may need an extra dose of vitamin D during the winter months, vitamin C and zinc during cold & flu season, and Iron to support energy and cognitive function during exam time or when they are balancing sports activities with schoolwork.

Troublesome teenager diets

Nutritional requirements can vary widely during this phase, especially amongst boys and girls. Iron can become an important supplement for teenage girls, to replace iron loss during menstruation.

This is also the stage at which diet can become more difficult for parents to manage, and junk foods and snacks become more attractive to teenagers, as they become more independent.

Puberty triggers rapid growth and hormonal changes, which increases the need for macronutrients (protein, fats and carbohydrates) as well as nutrients such as calcium, magnesium, vitamin D, Iron and Zinc. These nutrients are important for supporting healthy bone development, brain function and overall health.

Dietary Restrictions

Another factor to consider is dietary restrictions for children (and adults) following a Vegan or Vegetarian diet. Unfortunately, these diets can leave behind nutritional gaps. The main nutrients that require supplementing are vitamin B12, vitamin D and Iron.

When choosing a supplement for children who follow a vegan or vegetarian diet is that the product does not contain gelatine, which is an ingredient in many gummies.

Fortified Foods

Many foods, such as breakfast cereals are fortified with vitamins such as B vitamins, vitamin D and Iron. Whilst this may seem like a health boost for children, there several pitfalls with this approach.

Its not always clear on the types of vitamins are added, e.g. for B12, it is cyanocobalamin or methyl cobalamin, folate or folic acid, which type of Iron? Not all vitamins are created equal. Another consideration is, are the vitamins stable by being sprinkled over these foods during manufacture? Vitamins are very sensitive to temperature fluctuations, and can be denatured if not stored correctly (normally below 25^oC).

Vitamin Gummies / Liquids / Chewable Tabs /Sprays

Gummies are very convenient and are a firm favourite among most young children as they are often viewed as sweets. It can be very difficult to get all the essential bits into one gummy dose, and they are generally loaded full of sugar, artificial colours and/or sweeteners.

Gummies can be perceived as a treat or a sweet, but vitamins taken in excess can be toxic to the body, especially fat-soluble vitamins such as vitamin A, D and E, which accumulate in the body. Gummies and chewable tablets also contain fillers and binders, which the body cannot fully absorb.

Maltodextrin is an ingredient that you will see listed in many supplements, as well as many ultra-processed foods (pastries, meat substitutes, ready-meals, nutrition bars) and is basically sugar, which can cause digestive upset when taken in excess. Whilst the amount in a gummy or a chewable vitamin tablet may be relatively small, it’s the accumulation that can occur when children eat a variety of foods that contain maltodextrin that you should be aware of.

Liquid supplements are more bioavailable than tablets or gummies and you can also get more optimal dosing per serving. It’s important to look out for certain preservatives and emulsifiers such as Sodium Benzoate and Polysorbate 80. Studies have found that combining Sodium Benzoate with ascorbic acid (vitamin C) can be toxic to the body. Polysorbate 80 has been found to irritate the gut and increase gut inflammation.

Using vitamins in a spray format is a great way to bypass the gut and increase bioavailability, but it’s only suitable for vitamins such as Vitamin D, K2 and B12, as the amounts per spray are very small compared to a gummy, tablet or liquid dose.

The Takeaway

Whilst a balanced diet should always be the basis of good health, the reality is that busy family life, fussy eating and increased demands from school, sport and social activities can make it difficult to achieve nutritional perfection every day. A high-quality supplement, tailored to your child’s age, dietary preferences and lifestyle, can help to bridge nutritional gaps and provide reassurance that they are getting the support they need.

The most important thing is to choose products with appropriate ingredients and doses, and to remember that supplements are there to complement healthy habits, not replace them.

Dr Rahul Shah
Avacare Director
Pharmacist
Homeopath
Health Coach

Disclaimer: The information in this article is for educational purposes only and is not intended as medical advice. Children’s nutritional needs vary, and parents should consult a GP, pharmacist or a qualified healthcare professional if a child has a medical condition, allergies, dietary restrictions or is taking medication. Supplements should complement, not replace, a balanced diet and healthy lifestyle. Always follow the recommended dosage and keep supplements out of the reach of children.