How Many Vitamins are Safe for Kids?

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Do kids need vitamin supplements?

Though, children get enough vitamins that are required, from the food he or she eats. According to a study, the children who are picky in terms of choosing their food to eat get enough nutrients that are required. So, you can say that kids do not need vitamin supplements. But we all know, that every kid is different and has different needs as well. So, there might be some possibility that your child is not getting enough vitamins in his or her daily diet. Consult your pediatrician, if you are worried and cannot decide which vitamin supplement should be best for your kid. You can give your kids multivitamins once your pediatrician has prescribed them.

What vitamins are necessary and beneficial for kids?

There are seven vitamins and minerals that are very essential for your kids:

  1. Calcium
  2. Fiber
  3. Vitamin B
  4. Vitamin E
  5. Vitamin C
  6. Vitamin D
  7. Iron

Different vitamins come in the form of syrup as well as gummies. There are a variety of Elderberry gummies benefits for kids. It is high in vitamin C and is effective for cold and flu in kids.

What is the Nutrient Dosage that is Safe for Kids?

Kids and adults have different needs for nutrients. The amount of dosage of different vitamins and minerals that are suitable for your kids are:


For kids, calcium serves as a building block for the strength of their bones and teeth. The stronger bones will help your children in the later years when bone loss begins. However, the amount required for your child is:

  • Age 1-3: 700mg a day
  • Age 4-8: 1000mg a day
  • Age 9-18: 1300mg a day


Although kids are small, their bodies also require much amount of fiber to maintain a healthy digestive system. The recommended amount of fiber is based on the number of calories your kid takes. For instance, if your child is in the age between 4 to 8 years, and maybe eating about 15000 calories a day, he or she needs almost 25 grams of fiber a day. Broccoli, avocados, and kidney beans are rich in fiber and high in proteins.

Vitamin B

For kids, vitamin B is important for a healthy nervous system and improved metabolism. The most important is Vitamin B12. Its intake is measured in micrograms. Sources of vitamin B12 are fish, meat, poultry, fish, and eggs.

  • Babies: 0.5 micrograms
  • Toddlers: 0.9 micrograms
  • Age 4-8: 1.2 micrograms
  • Age 9-13: 1.8 micrograms
  • Teens: 2.4 micrograms

Vitamin E

Vitamin E is essential for kids as it strengthens the immune system and improves blood circulation. The sources of Vitamin E are sunflower oil, nuts, and seeds such as almonds, hazelnuts, and sunflower seeds. The required amount for kids is:

  • Age 1-3: 5mg
  • Age 4-8: 7mg
  • Age 9-13: 11mg
  • Teens: 15mg

Vitamin C

Vitamin C is important for the maintenance of body tissues and skin. It helps in wound healing and also crucial for healthy bones and teeth. It is important during the formative years of your child. The common sources of vitamin C are apples, berries, potatoes, peppers, and citrus fruit.

  • Age 1-3: 400mg
  • Age 4-8: 650mg
  • Age 9-13: 1200mg
  • Age 14-18: 1800mg
  • Pregnant or breastfeeding women: 1800mg

Vitamin D

Vitamin D is important for the building of strong bones. It works with calcium and protects against diseases that may cause later in life. Fish, eggs and fortified milk are an excellent source of vitamin D. Pediatrics recommend vitamin D supplements for kids unless they are getting the required amount from their diet. The required amount for babies and children is 400 IU daily.


Iron is the most important nutrient and helps in the production of red blood cells that carry oxygen throughout the body while circulation. The sources of iron are meat, gree1n vegetables, and kidney beans. The required range of iron for kids is 7-10 mg a day. And in the teenage, boys need about 11mg a day while girls need more which is 15mg a day.

What to look for when choosing supplements for kids?

  • Check the food labels for cyanocobalamin, it is the active form of vitamin B12.
  • Check for the purity of ingredients and avoid additives
  • Look for the absorbability of nutrients
  • Research properly on what amount of dosage is suitable for your children

What are the vitamin precautions for kids?

An excess number of vitamins especially fat-soluble vitamins A, D, E, and K can be toxic to children. One study showed the toxicity in a child who overtook vitamin D supplements. The gummies form of vitamins, in particular, is more likely to overeat. Make sure to keep vitamins out of reach of children to prevent cases of accidental overeating. Try not to introduce vitamins to your kids as candies. It will encourage your child to ask for more.

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