Learning About Supplements

How to Choose the Best for Your Child
ES: Imagen de suplementos | EN: Supplements image | PT: Imagem de suplementos | IT: Immagine degli integratori | DE: Nahrungsergänzungsmittel Bild | NL: Supplementen afbeelding
1. Check the Ingredient List (Really Check It)
The ingredient list reveals everything: quality, intention, and whether a brand truly prioritizes children's health rather than manufacturing shortcuts.
Ingredients you should find:

Pectin (plant-based gelling agent, typically from apples)

Natural colorants such as anthocyanins or spirulina extracts

Natural flavors

Coconut oil or carnauba wax as clean coating agents

Preferred nutrient forms (for better absorption and tolerability):

Zinc: zinc citrate or zinc bisglycinate

Folate: L-methylfolate / L-5-MTHF

Vitamin B12: methylcobalamin

Vitamin A: retinyl acetate

These forms tend to be more bioavailable and better supported by clinical evidence.

2. Avoid Added Sugars & Animal Fats (A Non-Negotiable)

Many children's multivitamin gummies are closer to candy than nutrition. Added sugars, syrups, gelatin, and artificial sweeteners contribute nothing to health and often replace meaningful ingredients.
Ingredients to refuse
Added sugars & syrups

Glucose syrup

Glucose

Cane sugar

Dextrose

Corn syrup

Tapioca syrup

Fructose

Added sugars of any kind

Artificial or unnecessary sweeteners

Acesulfame K

Sucralose

Sorbitol

Mannitol

Xylitol

Steviol glycosides

Monk fruit* (used in some US brands; not permitted in the EU)

Bulk additives and fillers

Modified starches

Tapioca starch / corn starch

Microcrystalline cellulose (common in tablets)

Maltodextrin (a fast-digesting simple carb)

Note: In some complex blends it cannot be entirely eliminated

Artificial or unnecessary sweeteners

Brilliant Blue

Carmine

Any flavor not explicitly labeled “natural”

Lower-quality nutrient forms

Zinc oxide / zinc sulfate

Folic acid (pteroylmonoglutamic acid)

Cyanocobalamin (B12)

Retinyl palmitate (Vitamin A)

Note: In some complex blends it cannot be entirely eliminated.

3. Look for Clear Dosage Information

A trustworthy brand is transparent. You should always see:
The exact mg or mcg of each nutrient
The %NRV (Nutrient Reference Value)
Age-appropriate dosing
No megadoses without clinical justification

Understanding how NRVs work

In Europe, supplement labels must display the %NRV, but NRVs are defined for healthy adults, not for children, even when the product is formulated specifically for kids.

What is the NRV?

The NRV is a daily reference amount established by EFSA for adults. It does not represent the nutrient requirement of a child.

Why do kids’ supplements show lower percentages?

Because the label compares children’s doses to adult NRVs, not to children’s actual needs.

Example

Adult NRV for Vitamin C: 80 mg = 100% NRV
Recommended daily intake for a 4–8-year-old: ~40 mg

If a supplement provides 40 mg, the label must show:
40 mg / 80 mg = 50% NRV

But the child is actually receiving 100% of what they need, not “only 50%.”

Why does Europe use adult NRVs even for kids?
No legally standardized NRVs for children
EFSA provides age-specific recommendations, but legislation does not require companies to display them
Simplification of labels (single reference table)

What parents should look for instead
The actual mg/mcg dose
Whether that dose aligns with scientifically supported needs for their child’s age
Brands that explain dosing clearly

Children have different nutritional needs based on growth stage, body weight, and metabolism. A responsible brand doses nutrients for children, even when the %NRV looks low on the label.

4. Choose Brands That Value Quality Over Cheap Shortcuts

A high-quality children’s multivitamin shows thoughtful formulation and responsible manufacturing:

No artificial colors, flavors, or preservatives

High-quality, bioavailable nutrient forms

Plant-based bases (pectin), not gelatin

Fruit and vegetable concentrates instead of syrups

No added sugars or sweetener-loaded formulas

GMO-free and allergen-free (gluten, lactose)

Third-party tested for purity and safety

A science-first brand will always choose:

Effectiveness over candy-like appeal

Nutrient density over marketing tricks

Natural ingredients over artificial shortcuts

Quality image

References

  • Christie, S., Crooks, D., Thomson-Selibowitz, R., Green-Woolard, A., & Mantantzis, K.(2025).Micronutrient inadequacy in Europe: the overlooked role of food supplements in health resilience.Frontiers in Nutrition, 12, 1686365.
  • Keats, E. C., Rappaport, A. I., Shah, S., Oh, C., Jain, R., & Bhutta, Z. A.(2018).The dietary intake and practices of adolescent girls in low-and middle-income countries: a systematic review.Nutrients, 10(12), 1978.
  • Kupka, R., Siekmans, K., & Beal, T.(2020).The diets of children: overview of available data for children and adolescents.Global Food Security, 27, 100442.
  • Hamner, H. C.(2023).Fruit, vegetable, and sugar-sweetened beverage intake among young children, by state—United States, 2021.MMWR. Morbidity and Mortality Weekly Report, 72
  • Passarelli, S., Free, C. M., Shepon, A., Beal, T., Batis, C., & Golden, C. D.(2024).Global estimation of dietary micronutrient inadequacies: a modelling analysis.The Lancet Global Health, 12(10), e1590-e1599.