By Saajid Alad |
When it comes to children’s health, good nutrition is the foundation. Ideally, kids should get all the nutrients they need from a well-balanced diet, however, as parents, it’s natural to worry about if this is the case, because the reality is, it isn't always possible. Between picky eating habits, food allergies, and busy after school clubs and activities, some kids miss out on essential nutrients. That’s where vitamins and supplements come in.
Here’s our Diso recommendations on what you need to know about vitamins for kids, what they actually need, when supplements make sense, and how to choose the right ones.
The short answer is to look at their diet and what you feed your child on a weekly and daily basis. if your child eats a variety of fruits, veggies, whole grains, dairy, and protein, they’re likely getting what they need. But in the real world, many kids are selective with their food, some refusing important food groups and not everyday can we provide our children with a home cooked meal. In those cases, a quick and easy vitamin supplement can help fill in nutritional gaps.
If you’re considering giving your child a supplement, here are the most important vitamins and minerals to know about:
Essential for healthy skin, eyes, and immune function. Kids can get this from carrots, sweet potatoes, spinach, and eggs. But if they’re not eating those regularly, a supplement containing vitamin A may help.
This group of vitamins supports energy production, metabolism, and red blood cell formation. B12 and folate are especially important. Found in whole grains, dairy, eggs, and meat—though vegan kids may need a B12 supplement since plant-based foods don’t contain it.
Important for a strong immune system and tissue repair. It’s easy to get from fruits like oranges, strawberries, and kiwis. Still, if your child avoids fresh produce, a daily vitamin C supplement could be useful.
This one’s a biggie. Vitamin D supports bone growth by helping the body absorb calcium. It’s mainly produced through sunlight exposure, but many kids especially living in the UK don’t get enough. The NHS recommends all children from birth to 5 years take a daily kids vitamin D3 for kids supplement, even if they get sun or eat fortified foods.
Necessary for strong bones and teeth. While dairy is the most well-known source, calcium is also found in leafy greens, fortified plant milks, and tofu. If your child is dairy-free or doesn’t eat enough calcium-rich foods, consider a supplement.
Iron helps with brain development and the formation of red blood cells. It’s found in meat, beans, spinach, and fortified cereals. Kids—especially girls entering adolescence—may need iron supplements if they’re low or anemic. But too much iron can be harmful, so talk to a doctor before supplementing.
Not technically a vitamin, but still worth mentioning. Omega 3 supports brain and eye development. Found in oily fish like salmon, but if your child doesn’t eat fish, then Diso have you covered with a kids Omega 3 oral strip supplement.
The best way to get kids the nutrients they need is through real fresh food. Healthy habits start in the supermarket and what your child sees you stocking the cupboards with. Whole, fresh foods will go a long way in teaching your child not just about the nutrients your body needs but also the healthy habits they should adopt weekly to live a healthy lifestyle.
Want to boost their nutrition? Focus on variety, not volume. A vitamin or supplement isn’t a magic fix for a poor diet, they should be used alongside a healthy, well balanced one. Most of the vitamins and minerals kids need come from foods high in carbs and protein. Portion sizes for kids should be much smaller than for adults, about one-third. With more kids dealing with weight issues than ever before, it’s important to keep portions in check.
Spread meals and snacks out during the day to give your child more chances to eat well. If they refuse something like veggies for a few days, don’t panic. Try again later, maybe with a different recipe or texture, most picky phases pass on their own.
Understanding what vitamins and supplements kids should take is crucial for maximising their benefits. Factors such as diet, individual needs, and potential lifestyle habits have significant roles in determining the optimal vitamins to take. By aligning Diso’s kids vitamins with a balanced diet, your child can support their overall health and wellbeing effectively.
Honestly, it's always a good idea to chat with a healthcare professional to figure out the best plan for your kids needs and goals. If you have any further questions about Diso’s vitamins, take a look at our wellness hub to get a better idea of how our supplements work or get in touch with us.
