Vitamins for Kids, What Is the Best Source?

Because “just eat your greens” doesn’t always work. Let’s be honest — if kids happily munched on spinach, broccoli, and oily fish every day, you wouldn’t be researching vitamins for kids. But we all know the truth: some days, you’re lucky if they eat a single grape and a Wotsit.

So, where do kids get their vitamins from — and what’s the best source? Let’s break it down (with minimal guilt, promise).

Food First Vitamins (In an Ideal World)

In a perfect world, children would get all their essential vitamins and minerals from a balanced, colourful diet.

• 🍓 Vitamin C from berries and oranges
• 🐟 Omega-3 from salmon and mackerel
• 🥬 Iron from spinach and beans
• 🧀 Calcium from dairy (or fortified non-dairy alternatives)
• ☀️ Vitamin D from sunshine (ha — more on that in a sec)

But here’s the catch: kids are kids. They’re picky, they change their minds daily, and some foods might as well be labeled “nope” in their minds. So, while whole foods are absolutely the best natural source of vitamins — they’re not always realistic.

Fortified Foods (A Sneaky Win)

Some kids’ cereals, plant-based milks, and even breads are fortified with extra vitamins. Great, right?

Yes — as long as you check the labels. Some of them come with a generous side of sugar as well as other artificial additives, so it’s worth choosing carefully.

Think of fortified foods as your back-up squad, not your main source of nutrients. Check out our blog on healthy breakfast cereals.

Vitamin Supplements (The Modern Parent’s Secret Weapon)

Here’s where things get practical.

The NHS recommends that children aged 6 months to 5 years should take daily supplements containing: Vitamins A, C and D

And if you live in the UK, chances are your child’s not getting enough vitamin D from sunlight — especially between October and March (aka British winter a.k.a. 10 months of grey).

That’s where vitamin drops and liquids for kids (NOT gummies) come in handy. They’re:

• Easy to give
• Taste-friendly
• Designed for little tummies
• A daily reassurance that “something’s going in”

So if your child’s diet is more beige than rainbow, a high-quality children’s vitamin supplement can fill the gaps without the mealtime battles.

So… What’s the Best Source of Vitamins for Kids?

Here’s the honest answer:

A mix of whole foods, smart meal planning, and a solid supplement when needed. Food gives the body what it’s evolved to absorb. Supplements give us a bit of wiggle room when real life happens — because yes, fish fingers and toast does happen.

The key? Choose a trusted brand made for kids, ideally with no artificial nasties, unnecessary sugar, or confusing ingredients.

(Psst… Avacare’s range is a great example — gentle, effective, and kid-approved.)

Final Thoughts

Getting kids to eat well is a marathon, not a sprint. So let’s skip the guilt and aim for progress over perfection. If you’re offering decent meals and topping up with a quality supplement? You’re already winning.

Your child doesn’t need to eat like a nutritionist. They need to eat like a kid… with a little help from you (and a great supplement on the side).