Verywell Family / Peter Ardito

As children grow, it's important for them to receive the vitamins and minerals needed for optimal health and development. The good news is, according to the Academy of Nutrition and Dietetics, a vitamin or mineral supplement is not usually necessary for healthy children who consume a well-balanced diet. However, for some children, a multivitamin supplement can help fill the gaps and give you better peace of mind.

"I always prefer a child to get their nutrition through whole foods, fruits, and vegetables,” says Muhammad Khan, MD, MPH, a pediatric gastroenterologist. “However, I know there are instances where supplementation is necessary.” Such instances include extremely picky eaters, children who are not growing well, children who follow strict vegan diets, or children who have dietary restrictions due to allergies.

If your child falls into any of the above categories, a multivitamin may help fill nutritional gaps and ensure they are meeting their nutrition needs. When looking to find the best supplement for your child and family, there are several things to consider, including quality and safety, ingredients, key nutrients, and dosing. In order to recommend the best children's vitamins on the market, our pediatric dietitian utilized the research and her experience working as a pediatric dietitian and consulted with trusted pediatric medical professionals. 

Madelyn Goodnight / Verywell

Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy.

Megadoses of specific vitamins can be harmful and children may benefit more from individual vitamin supplements. 

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs, and to find out what dosage to take.

Amazon

NSF Certified

Contains 15 key nutrients 

Free of major allergens

Contains omega-3s

Contains 5 grams of added sugar

SmartyPants Kids Formula Daily Multivitamin is a tasty, gummy multivitamin that is NSF Certified, so you can trust it for purity and potency. It contains 15 essential nutrients, including vitamins D3 and K for bone health and B12, omega-3 fatty acids, and choline for cognitive development.

For children with allergies, these are a great option as they are free from milk, eggs, peanuts, tree nuts, soy, gluten, and wheat. They are also free of synthetic colors and flavors, instead containing natural flavors and coloring from organic black carrot juice and turmeric. While SmartyPants Multivitamins do contain 5 grams of added sugar per serving, many parents and healthcare providers prefer the organic cane sugar in SmartyPants to artificial sweeteners or high fructose corn syrup.

Like most multivitamins, these do not contain iron or calcium, so you will need to ensure your child is receiving adequate iron and calcium for their age. Designed for children ages 4 and older, the recommended dose is four gummies per day.

Price at time of publication: $18 ($0.60 per serving)

Key Specs:Quantity: 120 count | Daily Dosage: 4 gummies | Type: Gummy | Age Rec: 4 years old and up

Dr. Joshua B. Austein, DMD, says, "Gummy vitamins that have any sugar content can potentially be a risk for dental cavities. The risk is due to the sticky nature of these products getting stuck in the grooves and pits of teeth. The longer the sugar is held on the teeth, the higher the chance of cavity formation. This risk is the consequence of bacterial consumption of these sugars producing an acidic byproduct causing the breakdown of our tooth structure."

If you do choose a gummy vitamin, Austein adds, "The faster we can remove these from the teeth, the better. Rinsing with water, gently brushing, or picking them out of the grooves would be beneficial."

Ritual

Contains omega-3s

Third-party tested

Vegan-friendly

Contains alternative sweetener

If you're looking for a great multivitamin for kids with a monthly subscription option, Ritual's Essential for Kids 4+ is an excellent option. This gummy multivitamin is formulated with key nutrients to help fill nutrition gaps in order to support growth and development.

Ritual has covered their bases with zinc, vitamin D3, and vitamin C for immune support; choline and omega-3 fatty acids for brain health; vitamins D and K for growing bones and a fiber/prebiotic blend. They did, however, leave out iron and calcium, so take note if your child needs to supplement these minerals.

If you are concerned about your child's sugar intake, these sugar-free gummies are sweetened with monk fruit, a naturally derived sweetener that's less sweet than other alternative sweeteners. However, monk fruit has a distinct flavor and may not be as palatable for some children.

Suitable for kids ages four and up, the gummies are non-GMO, free of artificial colorants and synthetic fillers, and third-party tested for heavy metals, microbes, allergens, and other contaminants.

Price at time of publication: $33 ($0.90 per serving)

Key Specs:Quantity: 90 count | Daily Dosage: 3 gummies | Type: Gummy | Age Rec: 4 years old and up

Dr. Austein says, "The stickiness of the vitamin could potentially cause non-retentive or poorly bonded filings to dislodge. However, in terms of cavities, if there is no sugar or carbohydrate content, there will be no food source for the bacteria to cause the acidic byproduct, therefore no cavity risk. One exception would be if the gummy itself were acidic, that as well could cause tooth structure breakdown." While some gummy vitamins contain citric acid, an acidic ingredient, it is typically in small amounts, and tooth breakdown typically occurs with high amounts of citric acid exposure over time.

"Dental cavities are the number one chronic childhood illness, so having strong, more resistant teeth, good home care, a well-balanced diet, and routine dental visits are imperative to oral and overall health." He adds, "I am a big believer in fluoride. At the proper doses, the health benefits are known to be significant." So you may want to consider a fluoride-containing toothpaste or rinse for your child to strengthen tooth enamel.

More affordable

Third-party tested

Contains 18 key nutrients

Not suitable for those with a gluten allergy

Contains sugar alcohols

Flintstones Complete Multivitamin is a budget-friendly children's multivitamin with adequate doses of 18 vitamins and minerals to support their nutritional needs. Flintstones vitamins have been a trusted brand for many years, and are now formulated without artificial coloring, added sugars or high fructose corn syrup. We like that these vitamins are third-party tested for purity and potency, including heavy metal testing, and that they taste great, making them kid-approved.

This vitamin is suitable for ages 2 and up, with the recommended dosage of half a tablet for ages 2 and 3 and one whole tablet for ages 4 and up. It does contain iron (71% daily value for 2 and 3 year olds and 56% daily value for ages 4 and up) as well as small amounts of calcium. If your child is eating iron-fortified foods or eating enough foods naturally high in iron, they may not benefit from a iron containing supplement.

This multivitamin is free of allergens including eggs, fish, and diary but does contain wheat, so it is not suitable for children with a gluten allergy. While this vitamin is free of added sugar, it does contain small amounts of sugar alcohols.

Price at time of publication: $16 ($0.08 per 1 tablet serving)

Key Specs:Quantity: 180 count | Daily Dosage: 1/2 tablet (2 & 3 years old) 1 tablet (4+ year old) | Type: Chewable tablet | Age Rec: 2 years old and up

Amazon

Third-party tested

Contains 13 key nutrients

Plant-based and free of major allergens

No added sugar or alternative sweeteners

More expensive

For a fruit-and-vegetable-derived vegan-friendly gummy, look no further. Llama Naturals Plant-Based Multivitamin is certified organic and made from whole fruits and vegetables—spinach, broccoli, carrots, sweet potatoes, oranges, apples, strawberries, sunflower seeds, and shiitake mushrooms, to name a few—all grown right here in the United States. 

Free of added sugars, sweeteners, and major allergens, Llama Naturals provides 13 key nutrients, including vitamins D3, K, and B12. If you or your child is practicing a vegetarian or vegan lifestyle, be sure to assess total iron and calcium intake to ensure your child is meeting their needs, as neither is included in this multivitamin. 

The recommended dose is two gummies per day for children 4 and older, and one gummy per day for children ages two and three. All products are third-party tested for a variety of factors such as vitamin levels, heavy metal content, yeast, mold, and other microbes.

Price at time of publication: $23 ($0.38 to $0.76 per serving)

Key Specs:Quantity: 60 count | Daily Dosage: 2 gummies | Type: Gummy | Age Rec: 4 years old and up

Amazon

Third-party tested

Includes iron

Contains 18 key nutrients

Contains sugar alcohols

More expensive

If your child struggles to eat gummies and prefers a dissolvable tablet instead, we recommend Renzo's Multi with Iron. Renzo's includes 18 key nutrients, including iron, zinc, iodine, and vitamins A, C, D3, and K, to name a few. As one of the few supplements containing iron, this can be a great option for those kiddos that lean toward a meat-free lifestyle. Like the other options, this pick also leaves out calcium. Renzo's assures consumers that all of their products are third-party tested.

While the product is sugar-free, it does contain sugar alcohols xylitol and mannitol, which may cause stomach upset, especially when consumed in large amounts. It is also sweetened with monk fruit, a high-intensity sugar-free sweetener with a distinct flavor.

Designed for children ages 4 and older, the recommended dose is two tablets per day.

Price at time of publication: $26 ($0.22 to $0.87 per serving)

Key Specs:Quantity: 60 count | Daily Dosage: 2 tablets | Type: Chewable Tablet | Age Rec: 4 years old and up

Amazon

Contains 16 key nutrients

Gluten-free and non-GMO

Adjustable dosing for a range of ages

Contains 5 grams of added sugar

Liquid supplements can be harder to measure out

If a gummy or tablet is just not going to do it for your child, ChildLife Essentials Multivitamin is our top pick for a liquid multivitamin. You can serve it by syringe or spoon or add it to your child’s beverage or yogurt. With 16 vitamins and minerals, ChildLife can be given to babies as young as 6 months and kids as old as 12 years (with a pediatrician's recommendation, of course).

It may be helpful to note that this product contains 5 grams of added sugar (in the form of fructose) per 2-teaspoon serving. While no iron is included, it does contain a very small amount of calcium (55 milligrams).

This product is certified gluten-free by NSF and developed by a pediatrician. It is also third-party tested for identity, purity and strength. While the liquid form does allow for earlier introduction if necessary, we encourage you to speak with a healthcare provider to ensure the need and accurate dosing before starting.

The recommended dose is 1 teaspoon daily for 6-12 months, 1-2 teaspoons daily for 1-3 years, and 2-3 teaspoons daily for 4 years and up.

Price at time of publication: $16 ($0.67 per serving)

Key Specs:Quantity: 8 ounces | Daily Dosage: 1-3 teaspoons depending on age | Type: Liquid | Age Rec: 6 months to 12 years

Amazon

Easy to swallow

Doesn't contain artificial sweeteners

Can be taken with or without food

Contains less nutrients compared to other options

Not third party tested

If you're on the hunt for a comprehensive whole-food-based multivitamin and mineral supplement, Megafood Kid's One Daily is perfect for kids ages 5 and up. Each easy-to-swallow mini-tablet contains a variety of important nutrients, such as vitamins D3, B12, and B6.

Made from a variety of fresh, raw whole foods, the tablets are free of sweeteners, flavorings, and food colorings. These pure, vegetarian supplements are ideal for parents who are looking to boost the overall nutrition of their child's vegan or vegetarian diet without a ton of extra sugar and ingredients.

As always, it's important to check out the nutrition label to ensure that a supplement is providing adequate nutrition for your child. Note that this vitamin and mineral supplement provides a wide variety of quality nutrients, but tends to contain lower amounts of each nutrient than comparable products.

Price at time of publication: $24 ($0.40 per serving)

Key Specs:Quantity: 60 count | Daily Dosage: 1 tablet | Type: Tablet | Age Rec: 5 years old and up

Before you add a multivitamin to your child’s daily routine, be sure to get the OK from a healthcare provider. Megadoses of specific vitamins can be harmful—this is why it is critical to ensure the one you choose is formulated for kids and dosed appropriately. 

According to the National Center of Health Statistics at the CDC, approximately one-third of children in the United States are consuming vitamin and mineral supplements, most often in the form of a multivitamin. These supplements can help fill nutrition gaps for children that need them most, but they also have the potential to lead to overconsumption of certain nutrients. It is important to remember that children receiving a nutrient-rich, well-balanced diet usually do not need additional vitamin supplementation.

Children with limited diets: Children who follow restrictive diets to manage health conditions or for ethical reasons and children who tend to be very selective with what they are comfortable eating are at a much higher risk for missing out on key nutrients to support growth and development. These children may benefit from multivitamin supplements.

Individual nutrient supplementation: Some children may not need a multivitamin and may instead benefit from individual vitamin supplements. For example, children who do not consume four 8-ounce servings of vitamin D fortified milk or fortified dairy alternatives may need to supplement with vitamin D. Additionally, children who follow well-balanced vegan diets will, at minimum, need to supplement with vitamin B12 but may not need a full multivitamin.

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent third-party certifiers: USP, NSF, or ConsumerLab.com. 

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. Additionally, we interviewed the following experts:

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

Vitamin and mineral supplements come in a variety of different forms, including gummies, chewable tablets, liquids, and even powders. Choosing the best form for your child is almost equally as important as choosing the right nutrients and dosing. If your child won’t take it, what's the point? If they don't like food sticking to their teeth or have trouble chewing a gummy, consider finding a supplement that is a liquid or powder instead.

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications your child is taking.

Ideally, a healthcare provider makes a vitamin and mineral supplement recommendation based on a child's individual needs. “I work with families to best understand what their child may be missing in their daily intake and formulate my recommendation based on those findings. Key nutrients in question usually include vitamin D and iron. Sometimes we see a need for vitamin B12 if the child eats little to no meat,” says Olivia Mayer, RD, CSP, IBCLC, a clinical dietitian at Lucile Packard Children’s Hospital at Stanford.

If you do not have specific nutrient recommendations from a healthcare provider, it is important to know what nutrients to look for that might be inadequate in your child's diet. Key nutrients to pay close attention to include: vitamin D3, vitamin A, vitamin C, B vitamins, vitamin K, zinc, and choline. If your child is following a vegetarian or vegan diet, other nutrients to think about would be iron, vitamin B12, calcium, and omega-3 fatty acids.

Calcium is a large mineral, and therefore, if included in the multivitamin at the recommended daily amount for children, the multivitamin would be quite large. Calcium also tends to inhibit absorption of other minerals, such as iron, when packaged together, another reason you are less likely to find calcium included in your child’s multivitamin. Food is the best way to get calcium. To ensure your child is meeting their daily calcium needs, include high-calcium foods in your child’s daily intake, such as milk, yogurt, cheese, and dark green vegetables, as well as calcium-fortified fruit juices and dairy alternatives.

Iron deficiency can occur in young children and is something your pediatrician is likely monitoring. Some children’s multivitamins do contain iron, while some do not.  Children need anywhere from 7 to 15 milligrams of iron daily to meet their needs, depending on age. Iron is naturally found in many foods and is also added to some fortified foods.

Lean meat, seafood, and poultry are your best iron sources. You can also find iron in fortified cereals, beans, and leafy green vegetables. If your child were to be consuming iron-rich foods as well as an iron-containing supplement, too much iron can cause constipation and other gastrointestinal issues. Iron supplements are generally only recommended for children not meeting their iron needs by food alone.

Bottom Line: It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications your child is taking.

You may want to opt for formulas with limited or no added sugars and no artificial sweeteners, colors, flavorings, or preservatives. Calcium and iron are two minerals that are important for growing bodies. However, they are often left off ingredient lists when children’s multivitamins are formulated. There are a couple of reasons for this.

Consider your child's age when selecting the best supplement for them. Be aware that some products are formulated for toddlers, while others are for older children and teens. Read ingredient labels, and look for products that do not exceed 100% of the daily value of individual vitamins and minerals, as more is not always better. You may notice that some of our multivitamins picks have slightly higher than 100% daily value for certain B vitamins and vitamin C, which are water-soluble vitamins that your body does not store, so toxicity risk is low, and more may be needed to maintain optimal status.

Follow the age guidelines outlined on the product packaging, and speak with a healthcare provider to ensure that the product and dosage are appropriate to meet your child's needs.

There is no benefit to getting excess amounts of any vitamin or mineral. In fact, in certain situations, it can even be dangerous. Some vitamins, such as the fat-soluble vitamins A, D, E, and K, may be harmful if they are over-consumed, as these are stored in body tissue. Some minerals, including zinc and iron, can also be harmful in high doses. Water-soluble vitamins, including C and B, are not stored in body tissue, and excess amounts are excreted through urine, so there is a lower risk of toxicity. However, children should not exceed the ULs (Tolerable Upper Intake Level) for any individual vitamins and minerals, as outlined by the National Institutes of Health.

A few important takeaways when selecting a supplement is to ensure the product formulation is age-appropriate, that any and all supplements are stored out of reach of children, and that you follow dosing instructions as outlined on the product label. Be sure that children do not view gummy vitamins as candy which may cause them to consume more than the recommended amount.

While it is safe for adults to take children's vitamins, the specific vitamin and mineral amounts may be insufficient for the needs of an adult. Be sure to check the nutrient doses on the vitamins and be sure they are adequate, adjust your dose accordingly, or add specific supplements as needed to meet your needs. As far as multivitamins

Similar to taking any new medication or supplement, certain side effects are possible. Side effects that have been associated with vitamin and mineral supplements include constipation, diarrhea, nausea, or upset stomach. If your child becomes constipated after starting a multivitamin, it is likely due to the calcium or iron included. Be sure to speak with a healthcare provider to determine if there are dietary or other changes you can implement to ease the problem, such as increasing fiber, drinking more fluids, or adjusting your multivitamin of choice.

Remember, a multivitamin is not always needed, especially if your child is healthy and eating a varied diet that incorporates fruits, vegetables, fats, protein, legumes, diary and whole grains. Even if your child experiences phases of picky eating, they may not necessarily need a multivitamin. However, if you are concerned your child is not meeting their vitamin and mineral needs, a multivitamin can be a safe way to fill the gaps and provide peace of mind.

If you do choose to give your child a multivitamin, experts recommend waiting until your child is 4 years old to start a multivitamin supplement. If a healthcare provider recommends a multivitamin due to extreme picky eating, growth concerns, limited diets, or dietary restrictions, be sure to choose one that is designed for your child's age group and does not provide more than 100% of the Daily Value of vitamins and minerals. In addition, keep multivitamins out of your child's reach, and make it clear that they are not candy.