Parents Must Know-Does Child Need Vitamin Supplement?

Does our child need vitamin supplements?

How much nutrition do children need daily?

How should children eat to achieve a balanced diet? 6 essential food groups

What ingredients are in children's multivitamins?

How to choose children's multivitamins? 4 key principles to keep in mind

Most recommended kids vitamin supplements? 

Author Jessie Feng, Dietitian / Food Technologist

 

 

Does our child need vitamin supplements?

According to recommendations from pediatric associations, healthy children generally do not need additional vitamin supplements, as they can obtain sufficient vitamins, minerals, and other essential nutrients through a well-balanced diet. However, in certain cases, vitamin supplementation may be considered:

Group 1: Picky or Selective Eaters

If a child is a picky eater with a limited diet, they may lack specific nutrients found in certain foods. For example:

• Avoiding dairy products may lead to a deficiency in vitamin B2 and calcium.
• Avoiding dark green vegetables may result in a lack of folate and magnesium.
• Avoiding nuts may cause a deficiency in vitamin B6 and vitamin E.
• Not eating fruits may lead to a shortage of vitamin C and potassium.
  

Group 2: Children with Food Allergies

Children who are allergic to specific foods (such as dairy, nuts, or gluten) may struggle to get enough essential vitamins and minerals. For instance:

• An egg allergy may increase the risk of biotin deficiency.
• A seafood allergy may lead to a lack of zinc.
  

Group 3: Vegetarian or Vegan Children

Children following a vegetarian diet, especially a strict vegan diet, may need additional supplements since they cannot consume animal-based foods.

• Vegan diets (excluding all animal products) have a higher risk of deficiencies in vitamin B1, vitamin B12, iron, and calcium.
• Lacto-ovo vegetarians (who consume dairy and eggs) have fewer restrictions but may still require additional nutrient support.
  

Group 4: Children Who Frequently Eat Out or Consume Processed Foods

Children who often eat out, consume fast food, or eat "empty-calorie" foods (high in calories but low in nutrients) may experience nutritional imbalances. Common unhealthy choices include:

• Instant noodles, fried foods, sodas, snacks, and sweets.
  Long-term consumption of such foods can not only impact overall health but also stunt growth.
• Frequent soda consumption or high meat intake with low dairy, fruit, and vegetable consumption can lead to an imbalance in calcium-to-phosphorus ratios, causing calcium loss and affecting bone and dental health.
  

Group 5: Children with Higher Growth Demands

During rapid growth phases, children require adequate nutrition to support their development. If their diet lacks sufficient essential nutrients, they may need additional supplementation of specific trace elements and vitamins to ensure optimal growth.

How much nutrition do children need daily?

 

According to Dietary Reference Intakes published by the Ministry of Health, it is clear to learn the recommended daily intake of vitamin and minerals for children as following :

Daily Recommended Intake (DRIs) for Children's Vitamins and Minerals

Vitamins (Daily Recommended Intake)

Age Group	4–6	7–9	10–12
Vitamin A (mcg)	400	400	500
Vitamin B1 (mg)	Boys: 0.9 / Girls: 0.8	Boys: 1.0 / Girls: 0.9	1.1
Vitamin B2 (mg)	Boys: 1.0 / Girls: 0.9	Boys: 1.2 / Girls: 1.0	Boys: 1.3 / Girls: 1.2
Niacin (mg)	Boys: 12 / Girls: 11	Boys: 14 / Girls: 12	15
Folate (mcg)	200	250	300
Pantothenic Acid (mcg)	2.5	3	4
Vitamin B6 (mg)	0.6	0.8	1.3
Biotin (mcg)	12	16	20
Vitamin C (mg)	50	60	80
Vitamin D (mcg)	10	10	10
Vitamin E (mg)	6	8	10
Vitamin K (mcg)	55	55	60

Minerals (Daily Recommended Intake)

Age Group	4–6	7–9	10–12
Calcium (mg)	600	800	1000
Phosphorus (mg)	500	600	800
Magnesium (mg)	120	170	230
Zinc (mg)	5	8	10
Iodine (mcg)	90	100	120
Selenium (mcg)	25	30	40
Fluoride (mg)	1.0	1.5	2.0

These values serve as a reference for children's daily nutritional needs to ensure healthy growth and development.

 

How should children eat to achieve a balanced diet?  The 6 essential food groups must not be ignored

 

A balanced diet is the foundation of healthy growth. To achieve proper nutrition, children must consume a variety of foods from all six major food groups. These groups are classified separately because they contain different nutrients in varying proportions, and they cannot replace each other—each is essential for overall health. The six food groups include:

1. Whole grains
2. Protein sources (beans, fish, eggs, and meat)
3. Vegetables
4. Fruits
5. Nuts and seeds
6. Dairy products

In addition to following the food guide pyramid recommended by health authorities, parents can also use the MyPlate concept, introduced in the U.S., to visually divide a plate into different sections representing various food groups. This makes it easier to understand the ideal food proportions for a balanced meal.

The 6 key guidances help ensure proper portion sizes for each meal:

1.   One glass of milk in the morning and evening

      Drink two cups (240ml each) of milk daily, or consume an equivalent amount of dairy products.

2.  Each meal should include a fruit portion the size of a fist
 
      Eat two servings of fruit per day, with each serving roughly the size of your fist.

3. Eat more vegetables than fruits

      Consume three servings of vegetables daily, with each serving slightly larger than your fist.

4. Grains should be equal to the vegetable portion

       Whole grains are the primary source of carbohydrates, essential for children's growth.

        Each meal should include a portion of rice or grains about the size of a fist.

5.  Protein should be the size of the palm

        Beans, fish, eggs, and meat provide essential proteins for growth.

        Each meal should include a portion roughly the size of the palm.

6. A teaspoon of nuts and seeds

        Healthy fats from oils, nuts, and seeds are essential.

        Each meal should contain one teaspoon (5g) of oil or an equivalent amount of nuts and seeds.

       Following these simple guidelines ensures children receive balanced nutrition for healthy development.

 

What ingredients are in children's multivitamins?

Different children's multivitamins on the market contain varying combinations and amounts of vitamins and minerals. Below are some of the most commonly included nutrients and their key functions:

Nutrient	Function
Vitamin A	Supports night vision. Maintains healthy skin and mucous membranes. Promotes the development and growth of teeth and bones.
Vitamin D	Enhances calcium absorption. Supports bone and teeth growth. Helps regulate blood calcium levels. Essential for normal nerve and muscle function.
Vitamin E	Reduces oxidation of unsaturated fatty acids. Maintains cell membrane integrity. Acts as an antioxidant. Supports healthy skin and blood cells. Reduces free radical production.
Vitamin K	Supports normal blood clotting. Promotes bone calcification. Activates clotting proteins in the liver and blood.
Vitamin C	Promotes collagen formation and wound healing. Maintains cell integrity. Aids connective tissue, bone, and tooth development. Enhances iron absorption. Functions as an antioxidant. Supports gum and skin health.
Vitamin B1 (Thiamine)	Supports energy metabolism. Maintains healthy skin, heart, and nervous system function. Helps sustain a normal appetite.
Vitamin B2 (Riboflavin)	Aids in energy metabolism. Maintains healthy skin.
Niacin (Vitamin B3)	Promotes energy metabolism. Maintains healthy skin, nervous system, mucous membranes, and digestive system.
Vitamin B6	Supports amino acid metabolism. Aids in red blood cell formation. Helps convert tryptophan into niacin. Maintains red blood cell structure and nervous system health.
Folate (Vitamin B9)	Promotes red blood cell production. Aids in DNA and RNA synthesis. Supports normal fetal development.
Vitamin B12	Helps in red blood cell formation. Supports nervous system health.
Biotin (Vitamin B7)	Aids energy and amino acid metabolism. Supports fat and glycogen synthesis. Plays a role in purine synthesis. Maintains skin and mucous membrane health.
Pantothenic Acid (Vitamin B5)	Supports energy metabolism. Maintains skin and mucous membrane health. Helps in fat, cholesterol synthesis, and amino acid metabolism.
Calcium	Supports normal bone and tooth development. Aids in blood clotting. Helps muscle contraction, heart function, and nerve sensitivity. Activates clotting enzymes and regulates cell permeability.
Iron	Supports red blood cell formation. Essential for hemoglobin and myoglobin production. Promotes oxygen transport and utilization.
Magnesium	Supports normal bone and tooth development. Aids in carbohydrate metabolism. Maintains heart, muscle, and nerve function. Supports overall body metabolism.
Zinc	Component of insulin and many enzymes. Supports energy, carbohydrate, protein, and nucleic acid metabolism. Promotes skin health. Maintains normal taste and appetite. Supports growth, development, and reproductive function. Helps in skin tissue protein synthesis.

These nutrients play a vital role in children's growth, immune function, and overall well-being.

How to choose children's multivitamins? 4 key principles to keep in mind

When selecting a children's multivitamin, proper dosage is crucial!

According to pediatric associations, many commercially available multivitamins contain nutrient levels that exceed children's daily needs, sometimes even approaching the upper intake limit (UL). Consuming excessive amounts over time may lead to adverse health effects. Here are four essential tips for choosing the right multivitamin for children:

Principle 1: Proper Dosage – Not Too Much, Not Too Little

Taking too many vitamins does not provide extra benefits and may even pose health risks, especially for fat-soluble vitamins and minerals, which can accumulate in the body and cause toxicity.

Health authorities set dietary recommendations, known as the Dietary Reference Intakes (DRIs), to ensure adequate nutrient intake while preventing deficiencies or excessive consumption. DRIs are further divided into:

• Estimated Average Requirement (EAR)
• Recommended Dietary Allowance (RDA)
• Adequate Intake (AI)
• Upper Intake Level (UL) – the maximum safe daily intake before potential health risks increase.
  

Exceeding the UL significantly increases health risks. Long-term intake beyond this level may cause harm, even for generally healthy individuals.

Upper Intake Limits (UL) for Children’s Vitamins and Minerals

Age Group	4–6 years	7–9 years	10–12 years
Vitamin A (mcg)	900	900	1,700
Vitamin B6 (mg)	40	40	60
Niacin (mg)	15	20	25
Folate (mcg)	400	500	700
Vitamin D (mcg)	50 (2,000 IU)	50 (2,000 IU)	50 (2,000 IU)
Vitamin E (mg)	300	300	600
Calcium (mg)	2,500	2,500	2,500
Phosphorus (mg)	3,000	3,000	4,000
Magnesium (mg) *	65	110	110
Iron (mg) *	30	30	30
Zinc (mg)	11	15	22
Iodine (mcg)	300	400	600
Selenium (mcg)	135	185	280
Fluoride (mg)	2	3	10

🔹 Magnesium and iron limits apply only to supplements, not dietary intake from food.

📌 Key takeaway: Choose multivitamins that provide essential nutrients within the safe range, based on EAR, RDA, AI, and AMDR, while staying below UL.

Principle 2: Check the Ingredient Composition

Multivitamins mainly provide essential vitamins, but they can sometimes include minerals like calcium, iron, and zinc.

If your child needs extra iron, avoid taking it with large amounts of calcium or zinc simultaneously, as these minerals compete for absorption. However, if the amounts are moderate, this is less of a concern.

Principle 3: Watch for Additives

When choosing children's supplements, check for unnecessary additives, such as Preservatives, Artificial sweeteners, Artificial colors. While supplements should taste good enough for children to accept, unnecessary ingredients can increase health risks. Strike a balance between palatability and health to ensure children will take their supplements safely and willingly.

Principle 4: Look for Certified Testing Reports

Always choose products that have undergone quality testing and certification. Verified testing ensures safety and quality. By selecting a certified and well-formulated children's multivitamin, you can provide safe and effective nutritional support without unnecessary risks.

Most recommended kids vitamin supplements?  

RISAL Multivitamins Chewable Tablets

Feature 1 : Age-Appropriate Dosage – Just the Right Amount

This product follows the principle that nutritional needs vary by age, ensuring children receive the daily recommended intake without exceeding the upper intake limit. The dosage guidelines are as follows:
✔ For Aged above 4
✔ Aged 4–9: 1 tablet per day.
✔ Aged 9–12: 1–2 tablets per day.
✔ Aged 12+ and adults: 2 tablets per day.

This ensures adequate but safe nutrient supplementation.

Feature 2: Complete Formula to Fill Nutrition Gaps

The supplement contains 16 essential vitamins and minerals, including Vitamins A, B1, B2, B6, B12, C, D, E, K, niacin, folate, pantothenic acid, biotin, Calcium, iron, zinc

This comprehensive blend helps bridge nutrition gaps and provides well-rounded support for children's growth and health.

Feature 3: Elderberry Extract for Enhanced Protection

Beyond essential vitamins and minerals, this supplement includes elderberry extract, a well-known traditional European remedy. Elderberry is believed to support immune function, help children adapt to environmental challenges, and strengthen overall well-being. This added protection helps children build stronger defenses.

Feature 4: Kid-Friendly Passion Fruit Flavor

✔ Uses high-quality, internationally certified vitamin ingredients for a solid foundation of health
✔ No artificial colors or preservatives
✔ Mildly sweet, chewable passion fruit-flavored tablets
✔ Designed for picky eaters, making it easy and enjoyable for children to take their supplements

Feature 5: Rigorous Testing for Safety and Quality

✔ Every batch is tested by third-party certified laboratories
✔ Ensures accurate nutrient content and no harmful contaminants
✔ Parents can feel confident and reassured when giving this supplement to their children

This scientifically backed, child-friendly, and safe multivitamin provides comprehensive nutrition and immune support for growing kids.

 

Reference

1. Junaura Rocha Barretto, Mara Alves da Cruz Gouveia, Crésio Alves. Use of dietary supplements by children and adolescents. J Pediatr (Rio J). 2023 Oct 28;100(Suppl 1):S31–S39.

2. MyPlate