Do kids need vitamins?

As a Nutritional Therapist, I’ve always believed that a healthy diet could be enough.

If you’re eating well, there’s no need to take a vitamin supplement.

Before I had children I always made sure I was eating at least 5 portions of fruit and vegetables a day. I enjoyed oily fish twice a week and I tried to include wholegrain bread and rice instead of the white variety. 

When I had children, I would certainly aim to bring them up eating the same way. They would be healthy and energetic, barely suffering from a cough or cold, and I would be a smug mum with glowing vibrant children running along next to me.

Enter fussy eater number 1.

Fussy Eater Number 1

When my daughter was born, I had all the good intentions of Annabel Karmel.

I aimed to whip up lovely lunches and healthy balanced dinners from scratch. Store purees in ice cube trays and pop out delicious concoctions when required. Yet our daughter only wanted milk for the first year of her life, and just played with her food.

Then when she did finally eat, it was a very small range of foods including sausages, yoghurt, hummus and oats. I guess it could’ve been worse.

Protein – tick, calcium – tick, wholegrain carbs and fibre – tick, but not an ounce of green leafy veg, healthy omega 3 fats, or even a tiniest spectrum of protective antioxidants. Believe me I tried.

Although I tore my hair out, I soon discovered that picky eating is a normal part of a child’s development.

Approximately half of all pre-schoolers are fussy eaters refusing food 50% of the time. So, it is no surprise that food issues are a source of stress for many parents.

In fact, 8 out of 10 parents are concerned about their child’s eating habits and one third of parents worry that their child isn’t eating enough fruit and vegetables.

Why eat a balanced diet?

Eat the rainbow

A wide variety of different foods including a rainbow of fruit and vegetables provide essential nutrients for a growing and developing body, and are also necessary for a strong immune system.

So, whilst we worked on introducing new foods, I reluctantly decided that our daughter needed to take a multi-vitamin and mineral supplement.

If you’re wondering whether your child needs one too, here’s a check list based on government recommendations.

Not many people know that the NHS recommends ALL children 6 months to 4 years take a multivitamin, and with the NHS Healthy Start card, you may be able to get them for free.

You may need to consider a vitamin supplement if your child…..

1) doesn’t regularly eat well balanced meals made from fresh, whole foods

2) is a fussy eater, that only eats a narrow range of foods

3) has a chronic medical condition such as asthma, digestive problems or takes any medication

4) is particularly active, playing physically demanding sports

5) eats more than 2 or 3 fast, convenience and processed meals a week

6) is on a vegetarian or vegan diet

7) follows a restricted diet due to food allergies and intolerances

8) drinks a lot of carbonated sodas which leach vitamins and minerals from your body

9) does not play outside regularly enough to get vitamin D from sunlight

10) doesn’t eat the recommended 2 portions of fish a week

11) is exposed to or fighting an infection

….and even if your child is eating well, they may not get enough.

Fortunately, over the years our daughter has slowly transformed into an adventurous eater, but just when we thought we’d cracked it, entered fussy child number 2.

Fussy Eater Number 2

Fussy eater number 2

In the end I found it easier to give them both a children’s multi-vitamin and mineral and omega 3. It’s like an insurance policy. It gives me peace of mind that they are getting all the nutrients they need.

Repetition is key

If you’re wondering how to get a fussy eater to broaden their tastes, there’s no miracle cure, but that’s not reason to quit.

You wouldn’t give up on your child learning to read if they didn’t like it, would you? Similarly, it may take them 20+ times to start accepting a particular food.

Just keep offering, don’t make a fuss and certainly don’t expect them to eat it all.

Just one bite at the beginning is a good start. Also model good behaviour, because your child won’t eat fruit and vegetables if you don’t.

Getting your child to enjoy their fruit and vegetables is the best investment you can make towards their future health.

If you’re not keen on supplements, or your child’s a great eater, but you want to naturally increase their intake of vitamins and mineral here’s some suggestions – 10 easy ways to increase vitamins without taking a supplement.