Should My Kid Take Vitamins?

If my child is eating a healthy well-balanced diet that includes a wide variety of lean proteins, whole grains, fruits, and vegetables- do they really even need to take a daily multi-vitamin?

Probably not. It's preferable that they get their vitamins from actual whole foods and not supplements. If you're providing a balanced diet, you probably don't need to worry that your children are not getting enough vitamins. There are, however, a few exceptions.

Vitamin D-
Vitamin D promotes absorption of calcium and phosphorus for making bones strong. Vitamin D has other roles in the body, including cell growth, immune function, and reduction of inflammation. Because of growing bones, children need more vitamin D than adults. Very few foods in nature contain vitamin D; only fatty fish (like salmon and tuna), beef, some cheeses, and egg yolks. Sunshine also stimulates the skin to create the body's own vitamin D but because we live in a cloudy winter climate, we are all likely deficient in this vitamin.

But isn't my kid eating enough foods that are fortified with vitamin D already?
(ie. yogurt, milk, orange juice, cereal)

According to both my primary physician and my natropath, probably not. I have personally had my own vitamin D levels tested and I am currently on 2000iu/day because mine are so low. Both my physician and my natropath tell me that most of the people they test here in Seattle are low and need the supplement.

See this article from Science News for more information on Vitamin D:
http://www.sciencenews.org/view/generic/id/57335/title/Science_%2B_the_Public__Vitamin_D_is_a_flu_fighter

For toddlers and preschoolers the recommended dose is 600 iu/day.



These Carlson brand Vitamin D drops are a good option and with no added sugar or coloring. Layla began using these as an infant. They are tasteless and only require one or two tiny drops on the tongue once/day. They are a little pricey at over $20.00 per bottle but one bottle lasts six months or more.

Omega 3s- EPA and DHA

Fish oils contain omega-3 fatty acids (EPA) and docosahexaenoic acid (DHA) which are known to promote brain development, reduce inflammation throughout the body, and many other health benefits. While DHA is naturally found in breast milk and is also fortified into all brands of infant formula, once kids are weaned from the bottle or breast, they need to eat food sources that provide this essential nutrient.

Food Sources of Omega-3s:
Salmon, flax seeds and walnuts are excellent sources of omega-3 fatty acids. Other good choices are scallops, cauliflower, cabbage, halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and brussels sprouts. If your child isn't eating enough of the foods that contain this nutrient, it's a good idea to supplement.


I put a spoonful of this cod liver oil, lemon flavored, into a small sippy cup of orange juice for Layla every morning. It needs to be shaken or it will rise to the top because it's an oil.
There are also all kinds of gummy fish oil vitamins that you could try, as well, if your child won't go for the slighty fishy taste of the oil.


Eggs have 250 mg of omega 3's per egg!!


Probiotics- Live microorganisms

Probiotics are good bacteria that build healthy gut flora. Our bodies are filled with billions of bacteria. Some are good and some are not. Under normal circumstances, our bodies maintain a healthy balance of good and bad. When the bad bacteria overpower the good bacteria, however, our digestion and immune system can be compromised. Antibiotics kill all of the bacteria in the body, both good and bad, often causing an imbalance in our digestive tracts. Disease-causing bacteria, yeast, fungi, and parasites can also effect the balance. Probiotics can add the good bacteria back to your digestive system, helping re-establish that balance.

Food Sources of Probiotics:
Yogurts, kefir, some cheeses, sauerkrout, kimchi, and soy sauce contain different types of probiotics. There are also many types of new food products on the market with added good bacteria too.


Layla and I use the same probiotics. I just open one capsule for her into a small amount of yogurt each morning.


Some of the new infant cereal brands are fortified with both DHA and probiotics.

Nancy's Whole Organic Yogurt contains multiple strains of good bacteria. Read the labels on your yogurt, though, because there are many inferior products out there without live cultures and loaded with excess sugar, too.

There is also this new juice drink on the market that contains probiotics.