Here are the quick facts on kids' vitamins.
Which vitamins are important to support childhood growth? Here’s a breakdown.
Please see the bottom of this page to see the scientific research.
Basic Info
Nutrition
Ideally, healthy kids should get the vitamins they need from a balanced diet that features:
- dairy
- fresh fruits
- vegetables
- leafy greens
- protein
- whole grains
Multivitamins
Talk to your pediatrician about a multivitamin if your child has:
- physical delays
- developmental delays
- chronic diseases
- food allergies
- a restrictive diet (e.g. vegan)
If your child’s doctor suggests a multi, select one that’s targeted to your child’s age group.
Product Types
Kids’ multis come in many forms, including:
- liquid
- powder
- capsule
- chewable
- gummies
- gumballs
- dissolvable strips
Chewable or liquid forms are considered more shelf-stable than gummies, but:
- be sure your child understands they are not candy
- keep them in a childproof container
Fat-Soluble Vitamins
Water-Soluble Vitamins
| Action | Food Sources | Age / [abbr:rda] | |||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| Vitamin B1 Thiamine |
Enhances brain function, circulation, digestion, and energy production. | Brewer’s yeast, dairy, egg yolks, wheat germ, whole grains, legumes, nuts, seeds. |
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| Vitamin B2 Riboflavin |
Essential to antibody production, generation of energy, and tissue respiration; reduces effects of stress. | Almonds, brewer’s yeast, meats, milk, soybeans. |
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| Vitamin B3 Niacin |
Essential for healthy circulation, skin, and nerves; important for converting food to energy. | Beef liver, brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ, whole wheat. |
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| Vitamin B5 Pantothenic Acid |
Fights stress; enhances stamina. | Brewer’s yeast, eggs, legumes, mushrooms, organ meats, royal jelly, whole wheat. |
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| Vitamin B6 | Promotes red blood cell formation; important in sodium-potassium balance, metabolism, and immune function. | Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, organ meats, pork, potatoes, sunflower seeds, whole-grain cereals. |
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| Vitamin B9 Folate / Folic Acid |
Important in genetic, metabolic, and nervous system processes; needed for healthy red blood cells. | Asparagus, black-eyed peas, brewer’s yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach. |
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| Vitamin B12 | Prevents anemia; needed for cell formation, digestion, absorption of food, and metabolism. | Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea vegetables, soy. |
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| Biotin | Needed for synthesis and utilization of amino acids and fats; supports healthy hair, nails, and skin. | Brewer’s yeast, fruit, milk, rice bran, vegetables, nuts. |
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| Vitamin C | Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair, as well as anti-inflammatory action. | Berries, citrus fruit, leafy greens, cauliflower, winter squash, asparagus. |
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