Growth, a specific context
As your little ones grow, their nutritional needs also change. From early childhood to adolescence, each stage is full of discoveries and transformations.
To support their harmonious development, strengthen their immune system, and allow them to grow with energy, it is essential to fully understand the specific needs at each stage.
The different stages of growth can be divided into 3 key periods starting at age 3:
- From 3 to 5 years: A stage where language learning intensifies, the need to let off steam, socialize, and assert themselves emerges and can sometimes manifest as refusal to eat.
- From 6 to 12 years: A phase of questioning, reasoning, and play, where your child may develop their athletic and/or artistic side.
- From 13 to 18 years : A period of development of sexual characteristics, marked by the first steps toward adulthood and self-fulfillment.
Vitamins to prioritize according to your child’s needs
Multivitamin complexes
To supplement the intake from a limited diet, a multivitamin complex can be useful for your child if it includes at least the following elements:
- The B vitamins
- The vitamin C to strengthen the immune system and promote iron absorption
- The vitamin A supports vision, skin, and the immune system
- The vitamin D is essential for bone development, immune function and a good bodily response to sugar, as explained in this study
- If your child does not eat dairy products or fortified foods (cereals, plant-based juices,…) then add calcium, essential for bone health
- The zinc supports growth, the immune system, and wound healing
- The magnesium contributes to overall balance
- Iodine contributes to thyroid function and intellectual development. It is enough to eat seafood twice a week for a sufficient intake. To learn more, I recommend reading this study
Specific cases and increased needs
If your child is experiencing a growth spurt, intense athletic activity, or is in recovery, their needs are greater than usual. To adapt as quickly as possible, their body needs the following active ingredients:
- Omega-3 (DHA and EPA) to promote the adaptation and flexibility of tissues including the brain, as indicated by this study
- Vitamin D, essential for the development of bone and muscle strength as shown this study
- B vitamins that contribute to energy production and the functioning of the nervous system
- Vitamin C that strengthens the immune system and promotes iron absorption
- Calcium, magnesium, and zinc that are essential during this growth phase
- Iodine for thyroid-hormonal balance demonstrated by this study
Your child has digestive transit issues
If your child has problems with bloating, frequent constipation, or colic, certain specific dietary supplements can help regulate bowel transit and relieve symptoms.
Supplements often contain plant extracts, sources of fiber, and magnesium to stimulate digestive motility.
I recommend adding probiotics, favoring the following strains:
- Lactobacillus reuteri for rapid intestinal transit
- Saccharomyces bouliardii for diarrhea or when taking antibiotics
- A combination of the 4 strains useful against constipation: Bifidobacterium lactis, Bifidobacterium longum, Lactobacillus plantarum, Lactobacillus rhamnosus. The combination of probiotics is studied in this article
Your child is prone to recurrent infections
A series of infections such as ear infections, tonsillitis, or rhinitis weakens the immune system.
Some dietary supplements containing ingredients such as vitamins C, D, E, zinc, selenium, beta-carotenes, or probiotics can help support it.
Stress and learning
To cope with periods of stress or intense learning, these nutrients promote calm and enhance neuronal interactions:
- Omega-3s (DHA and EPA) help communication between neurons. The impact of these molecules on concentration and memory is studied in this article
- B vitamins improve the transmission of nerve signals
- Magnesium enhances resilience to stress, as shown by this study
- Iodine contributes to the development of cognitive abilities
Young vegetarian
If your child’s eating habits exclude many iron-rich foods (meats, legumes, fish, some vegetables) or in the case of confirmed deficiencies, you should consider iron supplementation.
It carries oxygen throughout the body, a vital and essential function for growing properly, thinking clearly, and being happy. Vitamin C and copper promote its absorption. It is useful for deficient children or for those on a vegetarian diet as indicated by this study.
Vitamin B12, essential for the nervous system (mobility, sensation), also comes from animal sources. If your child eats neither eggs nor meat, then consider supplementing.
A reminder: dietary supplements do not replace a healthy diet, they are intended as a supplement. Legislation regulates the use of dietary supplements from age 3.
In what forms
My first tip is to choose forms of dietary supplements appropriate for each age to make them easier to take.
As a parent, you know that taste is very important for your child, but it is not the only factor to consider.
Liquid dietary supplements
Mixed with water or other beverages, liquid solutions and powders allow you to create tasty, colorful drinks that children enjoy.
Drops allow for a more specific adjustment.
Syrups are often favored by children because of their sweet taste. However, check the ingredients to ensure they contain no artificial colors or flavors.
Chewable forms
Chewable tablets usually offer pleasant flavors and are convenient when you’re on the go or on vacation.
Gummies or gummy bears are appealing to chew because they resemble candy. However, note that micronutrient levels are often low while sugar levels are high.
I recommend limiting access to them, especially since gummies are confusing for a child: supplement or candy?
Don’t forget that excess vitamins are as harmful as deficiency.
Criteria to consider
1. Quality and origin of ingredients
Choose vitamins containing high-quality ingredients and of natural origin. Derived from plants, you’ll find beta-carotenes as a source of vitamin A, acerola for vitamin C, lanolin or lichen for vitamin D3, seaweed for iodine, and vegetable oils for vitamin E.
Look for reputable brands that use quality ingredients and conduct tests for purity and safety.
2. Appropriate composition
Make sure the dietary supplement you choose contains the specific nutrients your child needs, based on their age and individual needs.
But also their health status, their diet, and any possible nutritional deficiencies.
Avoid overdosing on nutrients, as this can be harmful.
From age 12, your child could take an adult multivitamin, provided there are no ingredients other than vitamins, minerals, or nutrient-rich plant extracts.
Minerals, vitamin A (beta-carotene), and vitamin E can be at 100% of the recommended daily allowance (RDA) but not more.
3. Labels and certifications
Look for products certified by independent organizations. The certifications I recommend:
- Organic labels (AB), ecological or ethical
- ISO and BPF quality certifications for ‘good manufacturing practices’ (GMP — Good Manufacturing Practices). These labels can guarantee the product’s quality and sustainability
4. Absence of allergens and undesirable additives
Check labels to make sure the dietary supplement does not contain common allergens: gluten, dairy products, or tree nuts, if your child is sensitive to them.
I also recommend avoiding the artificial additives, colorings, or preservatives:
- Tartrazine (E102), Sunset Yellow FCF (E110), or Allura Red (E129). They can cause allergic reactions and behavioral problems in some children if consumed frequently and/or in large doses
- These additives may be associated with toxic and carcinogenic effects on long-term health. Avoid synthetic preservatives such as BHA (butylated hydroxyanisole) (E320) and BHT (butylated hydroxytoluene) (E321). You can find more information on this topic in these studies for E320 and E321
- Artificial sweeteners such as aspartame (E951), acesulfame potassium (E950) or sucralose (E955)
Dosages and formulas
Some forms of nutrients are better tolerated and more easily absorbed. You will find supplements that combine these nutrients to make your life as a parent easier.
Among B vitamins, pay particular attention to vitamin B12, which is active as methylcobalamin.
Minerals, such as magnesium, iron, zinc, and calcium, are better absorbed and tolerated in the forms bisglycinate, citrate, and gluconate.
Those over 12 years old can follow the same dosages as adults (without exceeding 100% of the RDAs).
For younger children, here are the reference dosages starting at age 3 according to French regulations.
| Micronutrients | 3 to 5 years | 7 to 12 years |
| Vitamin A | 450 μg | 500 μg |
| Vitamin D | 20 μg (800 IU) | 20 μg (800 IU) |
| Vitamin E | 7.5 mg | 9–11 mg |
| Vitamin B1 | 0.6 mg | 0.8–1 mg |
| Vitamin B2 | 1 mg | 1.3–1.4 mg |
| Vitamin B5 | 3 mg | 3.5–4 mg |
| Vitamin B6 | 0.8 mg | 1–1.3 mg |
| Vitamin B9 | 200 μg | 250 μg |
| Vitamin B12 | 1.1 μg | 1.4–1.9 μg |
| Vitamin C | 75 mg | 90–100 mg |
| Calcium | 700 mg | 900–1200 mg |
| Iron | 7 mg | 8–10 mg |
| Magnesium | 130 mg | 200- 280 mg |
| Zinc | 11 mg | 11–13 mg |
| Iodine | 90 μg | 120–150 μg |
| Copper | 1 mg | 1.2–1.5 mg |
| Selenium | 30 μg | 40–45 μg |
| Omega-3 DHA + EPA | 250 mg | 250–500 mg |
Precautions for use
Specific needs
Before giving your child any vitamin, assess their specific needs according to their age to detect possible nutritional deficiencies.
Consult a healthcare professional to guide you in choosing appropriate supplements and vitamins.
And carry out regular follow-up with them to assess the child’s progress and, if necessary, adjust dietary recommendations and advice on supplements.
Recommended dosages
Respect the recommended dosages as a supplement to a balanced diet. Dietary supplements should not be considered a miracle cure and should not be used excessively.
A balanced approach combining a healthy diet, regular physical activity, and appropriate medical care is key to supporting your children’s health and well-being.
Duration of the course
Some supplements can be taken for a limited period to address specific deficiencies, while others may be taken continuously to maintain an adequate nutrient intake.
Learn about contraindications and precautions to take to avoid adverse effects in case of interaction with medications.
Storage
In a cupboard or the fridge, these products should be stored away from light and heat (above 25°C) to preserve all their qualities. This applies to all forms of supplements and vitamins.
Micronutrients degrade at high temperatures, do not leave supplements in the car.
To summarize
To make sure you choose the best vitamins for your child, pay attention to:
- Determine your needs: increased needs, digestive transit issues, recurrent infections, stress, or learning support.
- Check the active ingredient dosages appropriate for your child’s age: French references.
- Choose the form of the supplement that your child will accept.
- Absence of allergens and unwanted additives: artificial additives, colorings, or preservatives.
