Should kids be taking supplements?

Good nutrition is essential for kid’s growth, brain development, and overall health and wellbeing. But with fussy eaters, allergies and so many supplements on the market, from protein drinks to gummies, (and everything in between) it can be confusing for parents to determine whether their kids actually need a supplement or not. Let’s break it down.

A balanced diet comes first

The best way for kids to get most of the nutrients they need is through a well-balanced diet. A diet that includes all food groups—fruits, veggies, wholegrains, lean meats (or meat alternatives), and dairy (or dairy alternatives)—provides the essential vitamins, minerals, and macronutrients kids need to thrive. Plus, wholefoods also offer fibre, antioxidants, and other beneficial nutrients  that supplements can’t fully replace.

When are supplements helpful?

While most kids can get the nutrients they need from a well-balanced diet, there are situations where supplements may be useful or even necessary. Some examples include:

Nutrient deficiencies

Iron and vitamin D deficiency are common deficiencies. A healthcare professional may recommend supplements to correct these deficiencies.

Picky eating

If a child has a limited diet due to fussy eating, a multivitamin or targeted nutrient supplement may help fill any gaps while working on broadening their food choices.

Food allergies or dietary restrictions

Allergies or intolerances to particular foods may result in a limited diet. If food intake is not monitored by a healthcare professional or parents, this may increase the risk of nutrient deficiencies. Common examples include:

• Lactose intolerance: This can result in not getting enough calcium from food sources.. If a child has low calcium intake, a healthcare professional may recommend choosing lactose-free or dairy alternatives that are fortified in calcium. Calcium is also found in leafy greens and some fish, but these foods may not always be a favourite for kids.
• Coeliac disease: This can increase the risk of iron deficiency due to inflammation in the gut. A healthcare professional may recommend iron-rich foods like beef, eggs, leafy greens and iron fortified cereals.

Supplements may also be needed to fill the gap in these nutrients or for extra support.

Struggling to gain weight

Certain medical conditions or malabsorption issues may make it challenging for children to get enough food or nutrients from food. In these cases, focusing on high protein and high nutrient-dense calorie foods is key, and supplements like drinks or powders may provide a convenient and easy way to fill the gap.

Vegetarian or vegan diets

Whilst plant-based diets can be very healthy, they may require careful planning to ensure adequate intake of iron, B12, omega-3 fatty acids and protein. In some cases, a healthcare professional may suggest a supplement to fill this gap.

Not enough fruit and veggies

Fruit and veggies provide fibre which is needed for a healthy digestive system and regular bowel motions. Constipation is a common problem in children and affects up to 30% of children in some countries. There are some foods that can help with this and it’s important to chat to a healthcare professional for individual guidance.

Protein supplements: are they necessary?

Protein powders and high-protein snacks are becoming more popular on supermarket shelves, but are they necessary for kids? For most kids who eat a well-balanced diet, in line with The Dietary Guidelines, will get enough protein. Foods like meat, poultry, fish, eggs, dairy, legumes, nuts, and seeds provide protein.

Protein supplements may be helpful in certain cases, such as for young athletes or those dealing  with weight loss due to illness. But for the average child, wholefood sources of protein are a better option than powders or bars, which can sometimes contain added sugars, artificial sweeteners, or unnecessary additives.

Are gummy vitamins a good idea?

Many kids’ vitamins come in gummy form, making them appealing to kids and helpful when kids don’t want to swallow tablets. If opting for gummy vitamins, chat to your healthcare professional to ensure the type and dosage is correct. It’s also important to keep them in a safe place and out of reach as kids may see them as lollies, which poses a risk of toxicity if they eat too many. 

When to see a healthcare professional

If you’re concerned about your child’s nutrition, it’s always best to consult a healthcare professional. They can assess whether supplements are necessary and recommend the right type and dosage based on your kid’s needs.

The bottom line

In cases of deficiencies, dietary restrictions, or medical conditions, supplements may help fill any nutrient gaps. If you’re considering a supplement for your child, always seek professional advice to ensure it’s the right supplement for them, while ensuring you set the foundations of a balanced diet to reduce the risk of long-term nutrient deficiencies.

Related reads:

• The facts about healthy eating for teenagers
• Which vitamins should I be taking?

Reviewed by the Healthylife health experts February 2025.