Supplementing Children?

I have had many parents ask me if they need to be taking supplements or if they should be giving supplements to their children.

First of all, let's define what a supplement is...

a product taken be mouth that contains one or more ingredients (vitamins, amino acids, etc.) that are intended to supplement one's diet and are not considered food

All this means is that taking a supplement indicates something is missing from one's diet.



What is an adequate diet for children?

A well-balanced diet includes all food groups (fruits, vegetables, dairy, protein, and grains). In addition, to including all foods groups, a child's diet should include a variety of foods within each group. 

According to the American Academy of Pediatrics, most children are not getting enough iron and calcium from their diets. 

  • Good sources of Iron are beef, pork, turkey, beans and spinach. Iron is crucial to a children' health and development, especially blood health. Signs of low iron levels include pale skin, lack of energy and concentration, brittle nails and increased infections. 
  • Good sources of Calcium are dairy products or alternatives (almond milk, coconut yogurt, etc.),  turnip greens, broccoli, and spinach. Calcium is important to grow healthy bones. A lack of calcium can lead to poor growth and osteoporosis later in life


Other vitamins of concern are vitamin D, vitamin A and the B vitamins. 

  • Vitamin D is important for the development of bones and teeth, as well as the absorption of Calcium. The best source of Vitamin D is sunlight. It is also found in some foods, including dairy, egg yolks and fish oils. 
  • Vitamin A is important for normal growth and promotes healthy skin and eyes, immunity, and tissue and bone repair. Good sources include yellow and orange vegetables, milk, cheese and eggs.
  • B vitamins help with metabolism and energy and are found in animal products such as meat, eggs and dairy, as well as nuts, beans and soybeans.


When to supplement:

  • If a child is following a vegetarian or vegan diet may need supplements of vitamin B12 since it's only found in animal-based foods. 
  • Children who have celiac disease are at a higher risk for nutritional deficiencies and may need supplements. 
  • Children with extreme poor appetite or food aversions may need supplementation
  • If a child is taking certain medications or has specific medical conditions that interfere with intake may need a supplement.
While there are circumstances when supplements may be needed, getting vitamins and minerals through whole foods should be the goal for growing children. If you feel your child may need a supplement, consult their physician or dietitian.

Need a Dietitian? 

Contact Natalie Hofmeister MS, RDN, LD/N at Lifestyle Nutrition Consulting

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