Many parents give their school-age children multi-vitamins and other dietary supplements on a daily basis to help enhance their health. But is this a good idea or a waste of money.
What are supplements and what do they do?
Dietary supplements are tablets, capsules, powders, pills and liquids that contain one or more vitamin, mineral, herbal extract (e.g. echinacea, ginger, St. John’s Wort, saw palmetto), protein, fat, oil, enzyme, amino acid or other nutrients that the human body requires to function properly. Some of them are taken to reduce the risk of illness, while others are meant to ensure that a person consumes a sufficient amount of essential nutrients which they are not getting from their usual diet. It is very important to note that these substances are not meant to be used as a substitute for a balanced diet.
Not a cure for unhealthy eating
Our frantic modern lifestyles often mean that children miss out on regular meals. In addition, many of them are rather picky eaters who, when given the choice, tend to choose salty, fried, fatty and sweet foods over healthier alternatives like fruit and vegetables. If you are worried that your child’s poor eating habits will leave them deprived of certain nutrients, it may be a good idea to put them on an appropriate multi-vitamin supplement to make up for the shortfall.
Supplements and school children
Before giving dietary supplements to your child, there are a number of things to consider:
- As in the case of adults, getting all of the necessary nutrients from a balanced diet rather than through supplements is definitely the preferred option. This means that doing whatever you can to ensure that your child eats healthily and regularly is a priority.
- Children who eat a varied and healthy diet normally do not need any supplements at all. You should only give them supplements if your doctor or pharmacists recommends it.
- Some supplements may interfere with other medications that your child may be on. Consult your doctor to make sure that is not the case.
- Children with certain medical conditions (e.g. Crohn’s disease or celiac disease) which impair their ability to absorb all of the essential nutrients may require regular supplements.
- Kids who are particularly active or participate in physically demanding sports may also benefit from supplements, as may those on a vegan, vegetarian or dairy-free diet.
Choosing a multivitamin
Good multi-vitamins that are specifically formulated for children will provide your child with almost the complete range of recommended daily allowances of the important vitamins A, B, C, D, E and K as well as minerals such as calcium, magnesium, zinc and iron. Always read the information on the packaging to find out the correct dosage for your child and never give them dietary supplements designed for adults. If you don’t want to go the ‘one-multi-vitamin-a-day’ route, you should consider giving them supplements to address their specific needs, such as omega 3 fatty acids for brain development, vitamin C to boost the immune system and calcium tablets for strong teeth and bones. But always keep in mind that if taken in large quantities over an extended period of time, some nutrients, including vitamins, can have harmful side effects.
The most commonly recommended minerals and vitamins for children
- vitamin A, for a healthy immune system, eyes and skin, and normal growth and development;
- vitamin B2, B3 and B12, for a healthy metabolism and nervous system;
- vitamin C, for healthy skin, muscle and connective tissue;
- vitamin D and calcium, for strong teeth and bones; and
- iron, for healthy blood and developing muscle.
Too much of a good thing
It is possible to take too many dietary supplements. Some common foods and drinks, including certain brands of breakfast cereal and milk, already contain added vitamins and minerals. Adding more to the mix is not always the best option.
