This blog explores essential vitamins and minerals for fussy eaters, their food sources and whether supplements are needed to support your child’s health. Ensuring a balanced diet for children can be challenging, especially when dealing with fussy eaters. Many children may not get enough essential nutrients, which can affect their growth, development and overall health.
A study found that fussy eaters have low intakes of many key vitamins and minerals— particularly zinc, iron, vitamin A, vitamin B6 and selenium—since their consumption of fruits, vegetables and lean protein sources rich in these nutrients is restricted. This raises their chances of nutritional deficiencies compared to non picky eaters (1)
Essential Nutrients for Fussy Eaters
Vitamin D
• Why it’s important: Supports bone health, immune function and muscle strength.
• Risk of deficiency: Many children in the UK have low vitamin D levels due to limited sun exposure.
• Sources: Fortified dairy and non diary alternative products, oily fish, eggs and supplements.
Iron
• Why it’s important: Vital for oxygen transport, energy levels and brain development.
• Risk of deficiency: Picky eaters who avoid meat or leafy greens may have low iron levels, leading to fatigue and poor concentration.
• Sources: Lean meats, beans, lentils, fortified cereals, peanut butter, spinach.
Calcium
• Why it’s important: Essential for strong bones and teeth, nerve function and muscle movement.
• Risk of deficiency: Children who avoid dairy may struggle to meet their calcium needs.
• Sources: Dairy products, fortified plant-based milk, tofu and leafy greens.
Omega-3 Fatty Acids
• Why it’s important: Crucial for brain function, memory and reducing inflammation.
• Risk of deficiency: Found mainly in fish, which many picky eaters refuse to eat.
• Sources: Salmon, mackerel, flaxseeds, walnuts and omega-3 fortified foods.
Zinc
• Why it’s important: Supports appetite, immune function and wound healing.
• Risk of deficiency: Low zinc levels may contribute to picky eating habits.
• Sources: Meat, shellfish, nuts, seeds and whole grains.
B Vitamins
• Why they’re important: Help with energy production, focus and overall metabolic health.
• Risk of deficiency: Children who eat a highly processed diet may not get enough B vitamins.
• Sources: Whole grains, eggs, dairy, poultry and leafy greens.
Should You Give Your Child a Supplement?
The NHS recommends that all children from 6 months to under 5 take a daily supplement containing vitamins A, C, and D. The 2023 Scientific Advisory Committee on Nutrition (SACN) report on feeding young children aged 1 to 5 years found Vitamin C supplements are not necessary for the general population, and there are no known adverse effects from taking the recommended level (2)
However, for older children, supplementation depends on their diet and individual needs.
Here’s when a multivitamin might be helpful:
• If your child has a highly restrictive diet (e.g., avoids entire food groups).
• If there are medical concerns affecting nutrient absorption.
• If they have increased nutritional needs due to growth spurts or activity levels.
Before giving your child any supplement, it’s always best to consult a healthcare professional.
Best Food Sources of Essential Vitamins
Encouraging a varied diet is the best way to ensure children get the nutrients they need. Here are some easy ways to boost their intake:
- Calcium alternatives: Use fortified plant-based milk and add sesame seeds or leafy greens to dishes.
- Iron-rich foods: Add lentils, beans or fortified cereals to meals
- Omega-3 boosters: Try flaxseed in smoothies or nut butters as a spread.
- Zinc sources: Offer whole-grain crackers, nuts or yogurt-based dips.
Nutrient-Packed Snacks
- Greek yoghurt with chia seeds with fruit
- Whole-grain toast with nut butter and fruit
- Cheese with whole-wheat crackers and fruit
- Boiled eggs with breadstick and veggie sticks
Choosing the Right Vitamin Supplement
If your child struggles to get enough essential nutrients through food alone, a supplement may help fill the gaps. However, not all supplements are created equal.
Here are key factors to consider when selecting the right one:
Quality and Dosage
- Look for supplements specifically designed for children, as adult doses may be too high.
- Choose products free from artificial colours, flavours and preservatives to avoid unnecessary additives.
- Opt for reputable brands that meet safety and quality standards—check for certifications like UK/EU regulatory approval or third-party testing.
- Avoid excessive dosages, as too much of certain vitamins (like Vitamin A or Iron) can be harmful.
Supplements
Children’s vitamins come in various forms and selecting the right one can improve compliance:
- Gummies – A chewable option that tastes great but may contain added sugars. Ideal for kids who dislike chalky textures or liquids
- Liquids – Easy to mix into drinks or food, making them great for toddlers or children who have difficulty chewing.
- Chewable Tablets
Dietary and Allergen Considerations
• For dairy-free or lactose-intolerant children, ensure the supplement does not contain milk derived ingredients.
• If your child follows a vegetarian or vegan diet, check for plant-based vitamin D (D2 or lichen derived D3) and algae-based Omega-3.
• Look for allergen-free options if your child has nut, gluten or soy allergies—always read the ingredient list carefully.
The right supplement can help fill any nutritional gaps.
As a mum and a dietitian, I know how stressful it can have a picky eater or fussy eater. If you are worried about your child’s nutrition, book a free call or check out my Creating Confident Eater Programme to see if I can help your child with their fussy eating.
Thank you to Aastha Kheskani, Student Dietitian for helping with researching and writing the blog. The information is correct at the time of publishing the blog.
