Your Health

Vitamins for Children: Everything You Need to Know

Vitamin supplements aren’t just for adults – vitamins for children are just as important, if not more so.


Children are often fussy eaters, which can make it a challenge to make sure they’re getting all the vitamins they need to grow and to stay healthy. It can be a constant battle for parents to get little ones to eat enough fruit and veg, but vitamin supplements can take away some of this worry.


Supplements mean you can make sure your kids are getting exactly the right amounts of certain nutrients, putting your mind at ease.


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What are the best vitamins for children?


Here’s everything you need to know about the best vitamins for children:



Vitamin A


Vitamin A plays an essential role in keeping kids’ immune systems healthy, and it also supports healthy skin and sight.


It’s recommended that every child aged between six months and five years should take a daily vitamin A supplement, unless they’re drinking a pint of infant formula each day. This is because the formula is fortified with essential vitamins – you need to strike a balance and make sure kids don’t overload on any vitamins too.


Vitamin A is also naturally present in foods including:


  • Carrots
  • Sweet potatoes
  • Mangoes
  • Spinach
  • Broccoli
  • Dairy products


Encourage children to try these foods, but you’ll be taking some of the pressure off if you know they’re already getting this important vitamin via a supplement.


Vitamin B12


If you’re raising your kids to choose plant-based where possible, it can be a little bit harder for them to get enough vitamin B12, which is primarily found in foods such as meat, poultry and fish. Vitamin B12 contributes to the reduction of tiredness and fatigue, and to normal energy-yielding metabolism.


The amount of vitamin B12 children needs changes as they grow. Babies only need 0.5 micrograms per day, but this rises to 0.9 micrograms for toddlers, 1.2 micrograms for children aged four to eight, and 1.8 micrograms for nine to 13-year-olds.


Vitamin C


Naturally found in citrus fruits, kiwi fruit, strawberries, capsicum and tomatoes, vitamin C helps the body to absorb essential iron, while also supporting children’s general health and their wider immune system*.


Just like with vitamin A, children aged from six months to five years should take a daily vitamin C supplement, unless they’re drinking a pint of infant formula each day.


Garden of Life’s Organics Vitamin C Spray is designed for children aged four and above, and has a tasty tangerine flavour, making it a breeze to get them to take. It can contribute to the normal functioning of children’s immune systems*, as well as their collagen formation, supporting healthy skin†.



Vitamin D


Vitamin D is another top children’s vitamin. Essential for healthy growth and bones, it works closely with calcium to make sure it’s properly absorbed into your bones‡.


This vitamin can be found in oily fish and eggs, and it’s also present in natural sunlight. As children need protection from the sun, it can be a struggle to make sure they’re getting the right amount to stay healthy.


Formula-fed babies will get vitamin D from their formula, so shouldn’t need to be given an additional vitamin D supplement. However, breastfed babies should be given a daily vitamin D supplement from birth, regardless of whether their mother is also taking vitamin D.


To begin with, breastfed babies should have between 8.5 and ten micrograms of vitamin D each day, with this increasing to ten micrograms for children aged one to four.


Discover Garden of Life’s full collection of multivitamins for adults.


*Vitamin C contributes to the normal function of the immune system.

†Vitamin C contributes to normal collagen formation for the normal function of skin.

‡Vitamin D contributes to the maintenance of normal bones.


Garden of Life

Garden of Life

Writer and expert