Do Children Need to Take Supplements?

We all want the best for our children, so when adverts and articles about children’s health cross our path, it’s tempting to reach for whatever’s being promoted. But when it comes to children’s supplements, the marketing doesn’t always match the need.

Supplements can be useful, but more isn’t necessarily better. The starting point should always be to look at what your child is eating, consider whether there are any obvious gaps and then supplement where there is a genuine need.

Here’s our nutritionist’s guide to help you understand whether your child might benefit from supplements and which nutrients are worth considering.

Why Are Supplements Suggested for Children?

Supplements are generally suggested for one of two reasons:

1. The diet may be lacking specific nutrients

Supplements should top up the diet, not replace it. Most nutrients can be obtained in adequate amounts from a varied diet, although vitamin D is an important exception because it is difficult to obtain enough from food alone.

If your child regularly eats a mix of vegetables, fruit, wholegrains, dairy or fortified alternatives, pulses, fish, eggs and meat, they’re likely to be getting a broad range of nutrients. But children can be fussy eaters, and some food groups may be completely absent from their diet.

The guide below will help you spot potential gaps and choose supplements that are actually necessary for your child. Alternatively, book a free 15-minute session with one of our registered nutritional therapists and we can provide an assessment and recommendations.

2. A symptom or lifestyle factor suggests a specific nutrient could help

This is where it gets more complex. Certain vitamins, minerals, fatty acids and probiotics have been studied in relation to specific conditions and symptoms. However, symptoms such as tiredness, poor concentration, digestive discomfort or difficulty sleeping can have many different causes.

We’ve included some commonly considered nutrients below, but this is where one-to-one advice can make a real difference. Book a free call with one of our registered nutritional therapists and always remember to discuss any concerning symptoms with your child’s GP.

Which Supplements Might Be Needed?

A simple assessment of your child’s diet can help identify whether they may have a low intake of particular nutrients. Start by asking these questions.

1. Does your child eat vegetables at most meals and fruit as a snack?

If not, they may be getting less vitamin C, folate, carotenoids and fibre, along with the wide range of beneficial plant compounds found naturally in fruit and vegetables. These are important for immune health and digestive health.

Fibre, found in fruit and vegetables helps support a diverse gut microbiome. The gut microbiome interacts with many aspects of health, including digestion and immune function. Certain probiotic strains have also been studied for specific digestive and immune concerns, although their effects are strain-specific, so choosing the right product matters.

Our Nutritionists’ Picks

• TerraNova Sneaky Greens Super Shake




• Natures Plus Immune Booster Chewables




• Proven Probiotics

2. Does your child eat dairy products, including cheese, yoghurt and milk, every day?

Dairy products are important sources of calcium and iodine, as well as protein and vitamin B12.

Calcium, alongside vitamin D, is needed for the normal growth and development of bone in children. If your child is dairy-free, look at what has replaced dairy in their diet. Fortified plant milks can provide calcium and sometimes iodine, but the nutritional content varies considerably between products, so check the label. Other sources of calcium include tofu, tahini, some nuts and seeds and fish where the soft bones are eaten, such as tinned sardines.

If your child regularly avoids dairy and isn’t eating suitable alternatives, it may be worth considering supplementation.

Our Nutritionists’ Picks

• Natures Plus Calcium Chewable




• Viridian Childrens D3 Spray

3. Does your child eat wholegrains and pulses?

Think brown or wholemeal bread, oats, brown rice, beans, lentils and chickpeas. Wholegrains and pulses provide fibre and are useful sources of B vitamins and minerals including magnesium. If your child’s diet contains very few of these foods, it’s worth looking at where these nutrients are coming from elsewhere.

Low intakes of wholegrains, pulses, fruit and vegetables can also mean a lower overall fibre intake. Rather than automatically reaching for a supplement, try introducing more fibre-rich foods gradually, using half brown rice and half white rice as a start, or stirring well cooked lentils into bolognaise or chilli. If your child’s diet is particularly restricted, a multivitamin or targeted supplement may be appropriate.

Our Nutritionists’ Picks

• Proven Probiotics Multivitamin with probiotic




• TerraNova Green Child Multivitamin

4. Does your child eat animal products, including meat, fish, dairy and eggs?

Animal products provide a range of nutrients including protein, iron and vitamin B12.

Children following vegetarian or vegan diets can meet their protein needs, but meals should regularly include protein-rich plant foods such as beans, lentils, chickpeas, tofu, tempeh, soya foods, nuts and seeds.

Iron and vitamin B12 deserve particular attention when animal products are limited. Vitamin B12 is especially important for children following a vegan diet and needs to come from reliably fortified foods or an appropriate supplement.

If your child seems unusually tired, pale or is struggling to concentrate, don’t assume that iron is the problem and start an iron supplement. Speak to your GP about whether a blood test is appropriate or contact one of our nutritional therapists for a dietary assessment.

5. Does your child eat oily fish such as salmon, mackerel or sardines?

Oily fish is our main dietary source of the long-chain omega-3 fats EPA and DHA. DHA contributes to the maintenance of normal brain function, and children who don’t eat fish may have relatively low intakes of these important fatty acids.

If oily fish rarely makes it onto the menu, an age appropriate fish oil or algae-based omega-3 supplement may be worth considering.

Our Nutritionists’ Pick

• Bare Biology Action Heroes Omega liquid




• Bare Biology

Supplements for Specific Concerns

Some nutrients have been researched in relation to common childhood concerns, but it’s important not to assume that a particular symptom means your child needs a particular supplement.

Tiredness, poor concentration, digestive problems, changes in mood and difficulty sleeping can all have many causes. Supplements shouldn’t be used as a substitute for investigating persistent symptoms, always talk to your GP and contact the nutrition team here at Amaranth. We give free advice and can recommend the right supplements for your child from a wide range of practioner approved products.

Here are some nutrients that may be considered as part of a wider assessment:

A Note on Children’s Supplement Doses

Children shouldn’t simply be given smaller amounts of an adult supplement. Supplement requirements and safe doses vary according to age, and sometimes weight, and children’s products can differ considerably in their formulations.

Always check the age guidance and recommended dose on the product. If you’re considering a higher-dose or therapeutic supplement for your child, speak to a healthcare professional or one of our nutritional therapists first.

What About Vitamin D?

Vitamin D deserves special attention because there are very few good dietary sources and in the UK we can’t rely on sunlight throughout the year. UK guidance varies according to age.

• Breastfed babies from birth to 1 year should be given a daily vitamin D supplement containing 8.5–10 micrograms. Formula-fed babies generally don’t need additional vitamin D until they are drinking less than 500ml of infant formula per day because formula is already fortified.
• Children aged 1–4 years should have a daily supplement containing 10 micrograms of vitamin D throughout the year.
• From age 5, UK guidance recommends considering a daily 10 microgram vitamin D supplement during autumn and winter. Some children may need supplementation throughout the year if they have very little sun exposure or are at increased risk of vitamin D deficiency.

For younger children, UK NHS guidance also recommends vitamins A, C and D for children aged 6 months to 5 years, with some exceptions, including babies consuming sufficient infant formula. For this age group we recommend Viridian Baby Drops

Does My Child Need a Multivitamin?

A good-quality children’s multivitamin can be a useful nutritional safety net, particularly for fussy eaters or children whose diets exclude several food groups.

A multivitamin provides relatively low amounts of a range of nutrients, so it isn’t necessarily going to correct a specific deficiency. But if your child generally eats a good diet and has occasional days when vegetables and home-cooked meals don’t quite happen, which is most families from time to time, a well-formulated children’s multivitamin can be a sensible option.

Our Children’s Multivitamin Picks

• ViridiKid Multivitamin – small capsules




• Animal Parade Gold – chewable tablets

Not Sure Where to Start?

The most useful question isn’t “Which supplements should my child take?” but “Is there anything missing from my child’s diet that we need to address?” Sometimes the answer is a supplement. Sometimes it’s a simple dietary change. And sometimes a symptom needs further investigation before adding anything at all.

The best way to know whether your child needs a supplement, and which one, is to talk it through with one of our nutritional therapists. Our calls are free and we recommend across a range of high-quality, ethical brands. Our job is to guide you towards the right product - and only the supplements that your child really needs.

Call 0161 439 9856 or email hello@amaranth-wellbeing.com to book a time for a free 15-minute call.