The world of children’s supplements can feel truly overwhelming. Add in the pressure of trying to do the very best for your child, often while juggling work, school runs, meal prep, and everything else life throws at you, and it’s no surprise so many parents feel confused. As a single parent, you already have enough to worry about without wondering whether your child needs a trolley full of supplements too.

The truth is, despite what clever marketing may suggest, most healthy children do not need an endless supply of products. In fact, when it comes to nutrition, food should always come first. That said, there are a handful of supplements backed by strong scientific evidence that can genuinely support children’s health at certain stages of life. So, what do children actually need, and when?

Vitamin D: the supplement almost every child should take

If there’s one supplement I encourage parents to prioritise, it’s vitamin D. NHS guidelines recommend vitamin D supplementation from birth because it plays a key role in hundreds of functions throughout the body. Beyond supporting healthy bones, teeth and muscles, it’s also important for immune health and maintaining the integrity of the gut lining.

NHS guidance highlights that children aged 4 and under are particularly at risk of low vitamin D levels. This is partly because they naturally have lower vitamin D stores, and because modern lifestyles mean many children spend less time in direct sunlight or are more protected from the sun through clothing, prams, and shade. For this reason, it’s recommended that children from birth to age 4 supplement with vitamin D year-round. Older children may only need supplementation during autumn and winter, when UV levels are lower, and our ability to make vitamin D naturally drops.

Why the NHS also recommends vitamins A and C

Alongside vitamin D, the NHS advises that children aged six months to five years take supplements containing vitamins A and C. This recommendation is relatively unique to the UK and acts more as a nutritional “safety net”, helping to cover gaps that can happen during phases of fussy eating or where access to a varied diet may be more challenging. It’s not because every child is deficient, but rather because these nutrients are important for growth, immunity and overall health during early childhood.

What about iron?

Iron is one nutrient parents often worry about, and for good reason. It’s essential for healthy growth, energy levels and cognitive development in children. However, more is not always better, and a “just in case” approach isn’t recommended. Iron supplements should be considered only if a deficiency has been confirmed, usually by a blood test, and under the guidance of a healthcare professional. Too much iron can cause digestive symptoms and may even interfere with the absorption of other nutrients. Instead, focus first on including iron-rich foods regularly, such as beans, lentils, eggs, fortified cereals, red meat or dark green leafy vegetables, depending on your family’s dietary preferences.

Can probiotics help children?

Probiotics are one area where we have exciting, growing evidence for children’s health, but only for specific uses. Not all probiotics work in the same way, and the benefits are highly strain-specific.

One of the strongest areas of evidence is infant colic. Leading paediatric guidelines recommend a daily dose of 1 billion units of the Bifidobacterium lactis BB-12 probiotic strain in a liquid format for babies with colic. Clinical trials show this strain can significantly reduce crying and fussing, with some studies finding episodes were halved in almost three times as many babies compared with placebo. Parents also reported babies sleeping for more than an hour longer each day, which can make a meaningful difference to the entire household. This is the exact formulation you’ll find in SMART STRAINS for fussy babies. The same strain has also been shown in clinical trials to help manage constipation, and my little girl has been taking this from day one.

There is also promising evidence for immune health. Studies combining the Bifidobacterium lactis BB-12 and Lactobacillus rhamnosus LGG probiotic strains in a powder format have demonstrated significant reductions in infection risk in babies and toddlers - like those pesky nursery bugs! In one clinical trial, infants taking this probiotic combination had more than 50% fewer recurrent respiratory infections during their first year of life than those taking a placebo. This is the exact formulation you’ll find in SMART STRAINS for your immune system, and I give this to my little boys.

Another important use for probiotics is during antibiotic treatment. While antibiotics can be lifesaving, they can also disrupt the gut microbiome's balance. For this reason, the World Gastroenterology Organisation recommends 20 billion units of the Lactobacillus rhamnosus LGG strain for both children and adults while taking antibiotics. That’s the exact formulation you’ll find in SMART STRAINS for when you’re on antibiotics & for travel.

Do children need multivitamins?

For most healthy children, general multivitamins aren’t necessary. The research consistently shows that nutrients are best absorbed from food, where they naturally come packaged alongside fibre, healthy fats and beneficial plant compounds that work together to support both gut and overall health. This is why I encourage parents to focus less on “perfect” eating and more on variety over time. I know all too well that a “yes” one week can be a “no” the next when it comes to kids! But a child who refuses broccoli one week but happily eats berries, yoghurt, beans, or wholegrains is still nourishing their body in important ways. Supplements can never replicate the complexity of real food.

What should parents look for when buying supplements?

Not all supplements are created equal, so it’s important to look beyond the marketing, no matter how convincing it sounds. When choosing a supplement, check whether it contains evidence-based doses and, for probiotics, whether the specific strain is clearly listed and supported by research in babies and children. Generic claims such as “contains probiotics” are not enough.

Also, avoid products packed with unnecessary additives, emulsifiers, added sugars or artificial sweeteners, which go against good gut health principles. Be cautious of “mega-dose” supplements too, as more is not always better when it comes to children’s nutrition.

Most importantly, remember that supplements are exactly that, supplementary. They are there to support health where appropriate, not to compensate for pressure to be the “perfect” parent (yes, we all feel it!).

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Dr Megan Rossi, PhD, RD, APD is an internationally renowned gut health scientist with an award-winning PhD in probiotics, dietitian, nutritionist and best-selling author with a mission to inspire and transform everyone’s gut health using the latest science.

She is a Research Fellow at King’s College London and is the founder of The Gut Health Doctor, The Gut Health Clinic, Bio&Me and SMART STRAINS. Megan is also a mum of three.

Go to www.theguthealthdoctor.com  | @theguthealthdoctor | www.smartstrains.com

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