Which micronutrients children really need - and when supplementation makes sense
For a long time, it was said that dietary supplements for children were unnecessary, as a balanced diet can ensure optimal nutrient supply. But does the reality check support this statement? What to do if children eat hardly any vegetables & Co. over a longer period of time - and what experts advise.
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Do children need dietary supplements?
The broccoli remains untouched. Again. Next to it, a half-eaten apple slice that turned brown too quickly. And the peas on the plate? Untouched. Instead, half of the rice cakes pack is empty, the cornflakes from the bag have been used for the third time today.
This is how it looks in many families - day after day. Parents make an effort, buy colorful vegetables, cook balanced and creatively. And there are certainly some tricks to make healthy food appealing to children. But still: children have their own minds, their preferences. They eat what they like - and that is rarely what nutrition experts recommend.
At this moment, your body especially needs a lot of micronutrients: vitamins, trace elements, secondary plant compounds, and essential fatty acids. Because children are growing. Their brains are developing at a rapid pace. The immune system is constantly challenged. And that's exactly why the body needs daily support - preferably through a colorful, varied diet. But what if that simply doesn't work out in everyday life?
Between aspiration and reality: Nutrition in everyday life with children
The reality often looks different from the dietary recommendations. Children are picky eaters, bananas and apples are still okay, but often vegetables or school sandwiches remain untouched. Ready-made meals, snacks, and sweets are ubiquitous, while vegetables, legumes, or nuts are often neglected. Almost all parents face limits in everyday life - be it due to lack of time, stress, or simply the lack of acceptance of healthy foods.
In addition, the need for micronutrients in children is particularly high in relation to body weight. During periods of rapid growth, this need increases even more. If certain nutrients are then lacking for a longer period of time, it can affect development, concentration, immune defense, or bone health - often long before any initial signs are noticed.
What studies show: The situation is often critical
Numerous surveys show that many children in Germany are not optimally supplied with certain micronutrients. For example, the results of the KiESEL study indicated1. (Child Nutrition Study in Infancy and Early Childhood) from 2024 reveals significant gaps - especially in Vitamin D (fatty fish), Iron (whole grains, legumes), Iodine (seafood, dairy products), Folic Acid (green leafy vegetables), Magnesium (whole grains, nuts), and Copper (nuts).
It becomes particularly clear with Vitamin D: Even in summer, many children's levels are below the recommended guidelines. In winter, when the body's production through sunlight is lacking, the gap becomes even larger. But also with iodine, which is essential for thyroid function, significant gaps in supply are evident.
What is "Hidden Hunger"?
Hidden Hunger means "hidden hunger" - a nutrient deficiency that is not visible externally. Children may be getting enough calories, but not enough vitamins and trace elements. Particularly affected are iron, folic acid, vitamin D, iodine, and zinc.
The tricky part: Hidden Hunger does not show up immediately. But in the long run, it can affect growth, the immune system, concentration, or brain development. That's why a nutrient-rich diet is especially important in childhood - and targeted supplementation is advisable when needed.
Special challenges of vegetarian or vegan diet
More and more families are also opting for a reduced meat, vegetarian, or vegan diet. This can have many health benefits, but it brings additional challenges when it comes to children: Certain nutrients such as vitamin B12, iron, or iodine are either not present or less readily available in plant-based diets. In these cases, experts recommend targeted supplementation to prevent deficiencies.
Recommendations of professional societies: Dietary supplements can be useful
Leading professional societies - including the DGE (German Nutrition Society) - emphasize that supplementation can be useful in certain life stages and with restricted nutrition (such as in children). It is important that the supplementation is well dosed and not used as a substitute, but as a support for a balanced diet.
Internationally, in practice, some concrete recommendations are already being implemented, for example in Sweden, vitamin D supplementation is recommended for all preschool-aged children who do not regularly eat fish.
Even pediatricians and nutritionists are increasingly advocating for a pragmatic approach to dietary supplements for children - especially when they are well-balanced, moderately dosed, and scientifically tested.
What a good supplement can do for children
Multinutrient supplements are a safety net, a pragmatic approach that not only relieves parents of a lot of stress, but also supports children in meeting the recommended intakes of important micronutrients.
„Of course, it makes sense to encourage your child to supplement a healthy diet. This is often easier to achieve when your child's basic needs are met and can playfully get to know vegetables & Co. without being pressured to eat them.“
Dunja Rieber
Nutritional scientist
A high-quality micronutrient supplement for children should meet the following criteria:
Broad Coverage: It should contain all important vitamins and trace elements – in a balanced combination.
Age-Appropriate Dosage: The amounts must be tailored to the needs of children, neither too low nor too high, and cover their daily requirements.
Good Tolerance: Free from artificial additives, colorants, sugar, or unnecessary fillers.
Easy Application: In a child-friendly form as a concentrate that can easily be integrated into everyday life.
A good supplement does not replace a fresh, colorful, and varied diet – but it can specifically help to close micronutrient gaps that are hard to avoid in the hectic everyday life.
The right timing: When to supplement?
Especially during the first year of life and in the years following up to the teenage years, there are phases where the targeted intake of certain nutrients is recommended. These include:
Vitamin D: From birth (at least 400-500 IU/day), especially during the first half of the winter.
Vitamin K: In the first weeks of life to support blood clotting (U1 to U3)
Iodine: Important for the thyroid - especially in vegan and vegetarian diets.
Folic acid: Essential for cell division and blood formation - especially in infancy and childhood. Can be supplemented if the mother's diet during breastfeeding or the introduction of solid foods/nutrition is inadequate.
Iron: Becomes critical especially from the 6th month onwards, as the body's own stores are depleted and complementary food/nutrition does not automatically provide enough. Recommended for low meat/whole grain intake or for vegetarian/vegan diets.
Zinc: Relevant for the immune system and cell division - can be critical in case of susceptibility to infections or loss of appetite.
Conclusion: Small support - big difference
A child-friendly micronutrient supplement is a useful accompaniment - especially during life phases with increased needs or in case of unbalanced nutrition. Studies, recommendations from professional societies, and practical experience show that if the diet is not always ideal in everyday life, a moderate supplement can help children grow up healthy and vital in the long term.
- 1)
Burgard L, et al. Unfavorable nutrient intakes in children up to school entry age: results from the nationwide German KiESEL study. Front Nutr. 2024 Jan 23;10:1302323.