The vitamin aisle has a hundred bottles with cartoon labels and big promises. Here is a faster way to choose: turn the bottle around. Six things on the back tell you more than anything on the front.
Check 1: An outside testing seal
The FDA does not approve supplements before they are sold, so the label is the company's own word. A third-party seal means an independent group tested the product. Then go one step further: look the product up on the certifier's website and match your lot number. Here is how the NSF seal works and how to check it.
Checks 2 and 3: Enough, but not too much
Every nutrient has a daily amount kids need (the RDA) and a safe upper limit (the UL). A good label sits near the first number and well under the second. The National Institutes of Health publishes both by age:
| Nutrient | Daily need, 9 to 13 | Daily need, 14 to 18 | Upper limit, 9 to 13 | Upper limit, 14 to 18 |
|---|---|---|---|---|
| Vitamin A | 600 mcg RAE | Girls 700 · boys 900 mcg RAE | 1,700 mcg | 2,800 mcg |
| Vitamin D | 15 mcg (600 IU) | 15 mcg (600 IU) | 100 mcg (4,000 IU) | 100 mcg (4,000 IU) |
| Calcium | 1,300 mg | 1,300 mg | 3,000 mg | 3,000 mg |
| Iron | 8 mg | Boys 11 · girls 15 mg | 40 mg | 45 mg |
| Zinc | 8 mg | Girls 9 · boys 11 mg | 23 mg | 34 mg |
Source: NIH Office of Dietary Supplements fact sheets. The vitamin A upper limit applies to preformed vitamin A (retinol), not beta-carotene.
Two practical points. First, the upper limit counts everything: food, fortified cereal and every supplement together. If your child takes more than one product, add them up. Second, no single pill covers calcium. 1,300 mg a day is more than four cups of milk (about 300 mg per cup), so most of it has to come from food.
Check 4: The age range on the label
Children need different amounts at different ages, and the upper limits for iron, zinc and vitamin A are lower for younger kids. Choose a product made for your child's age, and do not give an adult formula to a child.
Check 5: Added sugar in gummies
Gummies are easy to take, but many contain added sugar. The American Heart Association suggests children keep added sugar to about 25 grams (6 teaspoons) a day or less. Check the Supplement Facts panel for "Added Sugars," and count it as part of the day's total.
Check 6: Vitamins and minerals each have their own amount
Some products add a blend of herbs or amino acids, listed as one total weight. That is common. But the vitamins and minerals, the nutrients with upper limits, should always be listed one by one. Without those numbers, you cannot do checks 2 and 3.
Questions parents ask
- Does my child need a multivitamin at all?
- Many children get what they need from food. A multivitamin can help fill gaps, for example with picky eating or a restricted diet. Your pediatrician can help you decide.
- Is more always better?
- No. Above the upper limit, extra amounts can cause harm. That is why check 3 matters as much as check 2.
- Are gummies worse than tablets?
- Not by default. Compare the amounts and the added sugar on each label.
- When should my child take it?
- Follow the label. Some products split nutrients between morning and evening, and taking a multivitamin with a meal is a common habit that is easy to remember.
See Dr's Grow UP
The studies above were not conducted on BoneScience products.
Sources
- NIH Office of Dietary Supplements. Vitamin A, Health Professional Fact Sheet. ods.od.nih.gov
- NIH Office of Dietary Supplements. Vitamin D, Health Professional Fact Sheet. ods.od.nih.gov
- NIH Office of Dietary Supplements. Calcium, Health Professional Fact Sheet. ods.od.nih.gov
- NIH Office of Dietary Supplements. Iron, Health Professional Fact Sheet. ods.od.nih.gov
- NIH Office of Dietary Supplements. Zinc, Health Professional Fact Sheet. ods.od.nih.gov
- Vos MB, Kaar JL, Welsh JA, et al. Added sugars and cardiovascular disease risk in children: a scientific statement from the American Heart Association. Circulation. 2017;135(19):e1017-e1034. PubMed
- U.S. Food and Drug Administration. Questions and Answers on Dietary Supplements. fda.gov
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for general education and is not medical advice.
