Eat the Vitamins, Kids: A Guide to Kids Vitamins

This article was originally written by Whitney Crouch, RDN, CLT and has been updated by the Metagenics Editorial Team.

This is part two of a two-part series. Read the first post on nutrient deficiencies in kids’ diets.

Filling nutrient gaps in kids’ diets

Many kids do not get enough important vitamins and minerals each day. This guide to kids' vitamins can help parents learn simple ways to fill those gaps. A large study, known as the National Health and Nutrition Examination Survey (NHANES), found a concerning trend. Many kids and adults eat less than the recommended amounts of vitamins A, C, D, and E. They also consume less calcium and magnesium than recommended.¹ These results highlight the importance of adding nutrients to certain foods. They also emphasize nurturing healthy eating habits at an early age.

Foods to help fill kids’ nutrition gaps

To help your child get more vitamins and minerals, try these foods:

Vitamin A: liver, sweet potato, carrots, pumpkin, spinach
Vitamin C: acerola cherry, sweet bell peppers, peaches, mustard greens, broccoli
Vitamin D: mushrooms (exposed to UV light), salmon, sardines, whole egg, cow’s milk
Vitamin E: sunflower seeds, almonds, peanuts, avocado, spinach
Calcium: sesame seeds, cheese, tofu, sardines, edamame
Magnesium: pumpkin seeds, edamame, almonds, Swiss chard, black beans

Enriched and fortified orange and apple juices are also good sources of vitamins C, D, and calcium, but watch out for sugar content. Cod liver oil is also a great source of vitamins A and D.²

A parent’s role during mealtimes

Parents often say, “My child won’t eat broccoli or mushrooms.” This guide to kids’ vitamins is about finding a balance.³ Child-feeding expert Ellyn Satter explains that parents decide what, when, and where a child eats. Children decide how much and whether to eat.³

A parent’s job is to:

Choose and prepare the food.
Provide regular meals and snacks.
Make eating times pleasant.
- Tip: Include one or two foods your child already likes.
Limit snacks and drinks (except water) between meals.

A child’s job is to:

Eat the amount they need.
Learn to eat the food you serve.

Fun ways to boost nutrients in children’s diet

Even if kids eat well, adding extra nutrients can help. Here are some ideas:

Kid-friendly smoothie recipe

½ banana (frozen works best)
½ cup frozen berries
½ cup spinach
¼ avocado
1 cup water, milk, or fortified dairy alternative
1 scoop children’s nutrition powder

Easy fruit and veggie muffins

1 cup whole wheat or gluten-free flour
½ cup mashed banana or applesauce
½ cup shredded carrot or zucchini
1 egg
2 tbsp oil or melted butter
¼ cup honey or maple syrup
1 tsp baking powder
Mix the wet ingredients, then add dry ingredients. Spoon into muffin cups and bake at 350°F for 18–20 minutes. Let kids stir ingredients or place liners in the pan.

Chews or gummies

Add kids' multivitamin chews or gummies as a daily treat.

Liquid or powdered vitamins

Add a vitamin D₃ liquid to yogurt, applesauce, or oatmeal for an easy nutrient boost.

Final thoughts: Making this guide to kids’ vitamins work for your family

Parents play a big role in helping kids get the nutrients they need. By serving balanced meals, offering vitamins in fun ways, and leading by example, you can support your child’s growth and health.

👉 Explore kids' vitamins to support your child’s healthy development.

References

Fulgoni VL et al. Foods, fortificants, and supplements: Where do Americans get their nutrients? J Nutr. 2011;141(10):1847-1854.
US Department of Agriculture (USDA), Agricultural Research Service, Nutrient Data Laboratory. USDA national nutrient database for standard reference, legacy. Current version: April 2018. Internet: http://www.ars.usda.gov/nutrientdata
Division of responsibility in feeding. Ellyn Satter Institute. https://www.ellynsatterinstitute.org/. Accessed December 9, 2018.

Whitney Crouch, RDN, CLT Whitney Crouch is a Registered Dietitian who received her undergraduate degree in Clinical Nutrition from the University of California, Davis. She has over 10 years of experience across multiple areas of dietetics, specializing in integrative and functional nutrition and food sensitivities. When she’s not creating educational programs or writing about nutrition, she’s spending time with her husband and young son. She’s often found running around the bay near her home with the family’s dog or in the kitchen cooking up new ideas to help her picky eater expand his palate. Whitney Crouch is a paid consultant and guest writer for Metagenics.