The Benefits Of A Children’s Multivitamin With Omega-3

Friday 17th July 2026

Wait a minute! Do I need to give my children a multivitamin? And one with omega-3 at that? What happened to food giving them all they need? Where do I even start? What do I choose? I feel so confused. – If you are a parent and this resonates with you, you are not alone. That’s why understanding the benefits of a Children’s Multivitamin With Omega-3 can help to meet our children’s ever-changing dietary needs.

Can Children Get Enough Vitamins From Food?

Providing optimal and healthy daily nutrition for our children is something we all strive for but with life (work, family, responsibilities, etc.), getting in the way as it does, it can be difficult. Not to mention our picky toddlers with sensitive palates adding to the challenge of using food only to meet our children’s nutritional needs.

  • Selective eating – Many children avoid nutrient-rich foods such as vegetables, whole grains, or fish, leading to gaps in their nutrition.
  • Processed and Convenience Foods – when we are busy, we may often rely on quick meal options, typically low in essential nutrients but high in added sugars and unhealthy fats.
  • Dietary Restrictions – Allergies or the dietary preferences of your family, like vegan or vegetarian diets, can limit access to essential nutrients like vitamin B12, calcium and iron.

We, and our children, cannot get all the vitamins and minerals we need from our food1, despite eating a diet rich in vegetables, fruits, and lean protein.

The National Diet and Nutrition Survey 2019 to 20232 reported that nearly 20% of UK children have inadequate vitamin D levels and 12% of those aged 11-18 had low folate levels. Modern agriculture methods have stripped our soil of nutrients3, resulting in less nutritious fruits and vegetables.

In addition to this, we are all exposed to thousands of environmental toxins daily. This added stress on your child’s little body means their nutrient needs are higher than those of a child living in our world a hundred years ago. For this reason, children should take a high-quality multivitamin with optimal levels of essential nutrients.

 

Which Vitamins Do Children Need and Why?

 

 Vitamin / Mineral Why they’re needed What happens if you don’t get enough
 B Vitamins – Breakdown of protein, carbs and fats and helps form energy (ATP)
– Keeps the nervous system healthy
– Keeps the skin and eyes healthy
– Supports the immune system
– Vital for brain function, memory and concentration		 – Beriberi (weakness, nerve damage)
– Fatigue
– Loss of appetite
– Irritability
– Cracked lips or mouth corners
– Skin rashes
– Pellagra (dermatitis, diarrhoea, dementia)
– Anaemia
– Confusion
– Nerve damage
 Vitamin C – Forms / maintains connective tissue (collagen)
– Strengthens immune system
– Increases the absorption of dietary iron
– Supports energy levels and contributes to a reduction of tiredness and fatigue.		 – Delayed wound healing
– Swelling / bleeding gums (Scurvy)
 Vitamin D3 (Cholecalciferol) – Maintaining healthy bones, teeth and muscles.
– Helping control infections
– Improves the absorption of calcium to enhance bone mineralisation.		 – Bone pains, aches, osteomalacia (weak / softened bones)
 Calcium – Builds and maintains strong bones and teeth
– Supports normal muscle function and nerve transmission		 – Weak or brittle bones (rickets in children, osteoporosis later in life)
– Muscle cramps
– Numbness in fingers
 Iron – Makes haemoglobin to transport oxygen
– Supports brain development and growth in children
– Essential for healthy red blood cells, muscle growth, energy levels and mood stability		 – Low blood count (anaemia)
– Light-headedness
– Confusion
– Loss of concentration
– Rapid heartbeat
 Omega-3 – Normal growth and development
– Supports brain development and function
– Maintains visions and eye health
– Supports immune system
– Reduces inflammation		 – Dry skin or eczema
– Vision problems
– Behavioural issues (poor concentration, hyperactivity)
– Poor wound healing
– Weak immunity
– Sleep disturbances
 Zinc – Supports normal immune function
– Essential for growth and cell division
– Aids cognitive development
– Helps maintain healthy skin, hair and nails
– Supports wound healing		 – Stunted growth
– Poor appetite
– Frequent infections
– Delayed wound healing
– Skin rashes
– Hair loss
– White spots on nails
– Sensory issues (tactile/auditory)
– Concentration difficulties

 

Benefits of Children’s Multivitamins

Multivitamins are a helpful way to supplement key nutrients that your children may not consistently get from their diet. They:

  • Support physical growth – bone strength, energy production, immune system support
  • Boost cognitive development – brain development and cognitive performance
  • Contribute to overall well-being

Are Omega-3’s Important For Children?

Omega-3’s fatty acids are the building blocks of your child’s developing brain needs. We can’t produce these nutrients on our own.

Omega-3’s are polyunsaturated fats (PUFA’s) that make up cell membranes in the body. Specifically DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid) are essential for your child’s brain growth and development. In 2021, the University of Bristol found that children were not eating enough omega-3 fatty acids4 while their diets were disproportionately high in omega-6 fats from processed snacks and baked goods.

Good omega-3 levels help with:

  • Learning and memory
  • Attention span and focus
  • Understanding and learning words
  • Solving problems
  • Heart health
  • Regulating inflammation
  • Supporting the immune system

Children who don’t get enough omega-3’s often have trouble sleeping.

The balance between omega-6 and omega-3 fatty acids is an important factor for brain development, supporting heart health, blood pressure and overall wellness.

Types Of Omega-3 Supplements

  • Fish oil
  • Algal oil
  • Krill oil
  • Flaxseed oil

 

How Should I Choose a Multivitamin with Omega-3?

When making your decision, here are a few things to consider and additives and ingredients to avoid.

Nutritional Needs By Age

Children require different nutrients as they grow. Younger children may need more calcium and vitamin D for strong bones, while older children may need additional iron for energy and development.

Choose a multivitamin formulated for your child’s specific age group to help meet their nutritional needs.

Forms of Multivitamins

  • Gummies are tasty and easy to take but they normally contain added sugars
  • Liquids are ideal for toddlers or children who struggle with chewing or swallowing

Dietary restrictions

Choose vegan, gluten-free or allergen-free multivitamins for children with allergies or special dietary needs to ensure safety while meeting your child’s nutritional requirements.

Ingredients to avoid:

  • Sugar, high-fructose corn syrup and artificial sweeteners
  • Dyes, preservatives, fillers and synthetic ingredients
  • Common inflammatory ingredients – gluten, dairy, corn, soy

 

 

Too Much Of A Good Thing?

The right amount of vitamins is crucial to prevent over-supplementation and its potential negative effects on your child.

  • Your multivitamin selection should match your child’s age group, as younger children need lower doses than older kids or teens.
  • It is possible to take too much of certain vitamins, such as A and D which can pose health risks.
  • In the UK, the Reference Nutrient Intake (RNI) is the amount of a nutrient that is sufficient to meet the dietary needs of 97.5% of healthy people in a specific group. It is set by the Department of Health. Following these dosage recommendations or seeking guidance from a healthcare provider can help reduce any health risks from taking too much of a multivitamin.

If you child has any medical conditions or takes other supplements, I would recommend a professional consultation.

Daily multivitamins may help fill nutritional gaps and support overall growth and development when dietary intake is inadequate. Consulting with a healthcare provider ensures that supplementation is safe and appropriate for your child’s needs. Multivitamins should complement a balanced diet, not substitute for whole, nutrient-dense foods.

Children should take a high-quality multivitamin tailored to their unique needs. When choosing a multivitamin, be weary of additives and filler ingredients. It is best to look for those formulated with vitamin A, B, C, D3, calcium, iron and omega-3. As your child gets older, their nutrient needs change rapidly and they would benefit greatly from multivitamin supplements.

 

Dr Tamara Whiston.
Functional Medicine Practitioner

 

 

References

1 – Mayer, A., (1997) Historical changes in the mineral content of fruits and vegetables, British Food Journal 99(6):207-211

2 – Roberts, C. et al, Bates, B., Swan, G. et al, (2025) National Diet and Nutrition Survey 2019 to 2013: Report

3 – Kopittke, P., Dalal R., Finn, D., Menzies, N., (2017) Global changes in soil stocks of carbon, nitrogen, phosphorus and sulphur as influenced by long-term agricultural production, Global Change Biology 23(6):2509-2519

4 – Buckland, G. et al, (2021) The relationship between dietary intakes and plasma concentrations of PUFA in school-age children from the Avon Longitudinal Study of Parents and Children (ALSPAC) cohort, British Journal of Nutrition 17 June 2021, pp 1367-1377

Comments