Roughly 1 in 3 children and teens are taking dietary supplements, according to a recent study with the American Academy of Pediatrics (AAP). But are they really necessary?
As a registered dietitian who evaluates supplements for Good Housekeeping and a mom of two toddlers, I spend a lot of time thinking about this. There is this huge intersection today between what’s marketed to families and what’s actually necessary for your child’s health.
In the past several years, I’ve watched the kids’ supplement aisle blow up. It started with basic multivitamins—are the Flinstone’s chewables still around?—and now we’re seeing a swarm of products targeting sleep, focus, immunity, digestion, and more.
It just feels like a default part of parenting at this point. But here’s the disconnect: the market has exploded faster than the science, and faster than most kids’ actual nutritional needs. Here’s my take on what really matters.
The Appeal of Kids’ Supplements
It’s not hard to understand why these products have become so popular.
As parents, we’re managing real challenges: picky eating, inconsistent sleep, constipation, and meal prep on top of it all. I’ll never forget a parent next to us on the plane trying to explain to me why he gave his kids sleep gummies every night. He was just desperate for his kids to sleep! It’s a feeling I know all too well. And when a gummy or flavored liquid promises to help with any of those issues, it can feel like a simple solution.
What I’ve also learned is that the products themselves are designed to be appealing. Bright packaging, familiar cartoon characters, and candy-like offerings make them easy for kids to accept and easy for parents to reach for. Even my 2-year-old only wants the liquid multivitamin that has Cocomelon cartoon on the bottle (and we don’t even watch the show).
But convenience and necessity are not always the same thing.
What Parents Often Don’t Realize About Regulation
One of the biggest misconceptions about supplements is how they are regulated.
Unlike prescription drugs or over-the-counter medications, dietary supplements are not approved by the U.S. Food and Drug Administration (FDA) before they hit store shelves. That means that the onus is on the manufacturers to be responsible for ensuring safety and accuracy in labeling, and this creates a wide range in quality across brands. Some companies follow strict internal standards, while others operate with far less oversight than most of us realize.
Third-party testing (when a company will send a product to a third-party lab for analysis) can help provide additional reassurance by verifying ingredients and screening for contaminants like heavy metals. But not all certifications are equally rigorous, and the meaning of a “tested” label can vary significantly depending on the organization behind it.
In other words, the presence of a supplement on a shelf, or even a seal on the bottle, does not guarantee quality or safety. That is also why certain types of supplements deserve extra caution with children. Melatonin products, for example, are widely used for sleep but can vary significantly in dose and formulation, raising concerns about consistent use in young children and potential long-term side effects. High-dose or multi-ingredient gummies can also unintentionally lead to excess intake of certain vitamins or herbs, especially when combined with other supplements.
Diet Comes First
You probably don’t want to hear this, but I’ve learned as a dietitian that in many cases, supplements become a substitute for issues that are best addressed through daily habits. Sleep challenges, digestive issues, and even behavioral concerns are often deeply tied to routine, environment, and overall diet quality.
Before considering supplements, I usually come back to the basics:
- What does the child’s overall diet look like across a full week, not just one day?
- Are they getting fiber-rich foods consistently?
- Are they eating enough protein?
- What do sleep routines actually look like night to night?
- Are expectations and structure consistent day to day?
No parent is perfect. A more helpful way to think about this is cultivating healthy patterns and daily habits that you can actually repeat. Most nutrition gaps in children don’t come from a single day or even a single week, but rather from routines that don’t consistently support what your child’s body needs over time.
And instead of obsessing over their plate, try to zoom out: Are there a variety of protein sources across the week? Is there some form of produce showing up most days? Are meals and snacks structured enough that hunger and fullness cues can actually develop? That part is crucial. These are the kinds of patterns that influence digestion, energy, sleep, and even behavior more than any individual supplement can.
Small shifts tend to matter more than big overhauls. Adding one consistent fruit or vegetable your child already accepts, building a predictable bedtime routine, or making sure there’s always a protein option at breakfast can have a bigger impact than trying to fix gaps with supplements later on.
Where Supplements Actually Fit In
When it comes to kids’ supplements, more isn’t always better. Here’s a straightforward approach that keeps things simple without overlooking what actually matters.
1. Think of a multivitamin as backup, not a fix.
If it gives you peace of mind, a third-party tested, age-appropriate multivitamin can act as a simple “insurance policy,” especially during picky eating phases.
Just keep expectations in check: it’s there to fill small gaps, not replace real food or solve bigger issues like sleep or behavior.
2. Be mindful with gummies.
Gummy vitamins are popular for a reason—they’re easy to take. But they’re also easy to overdo and can stick to teeth. Plus, gummies can be a less stable supplement form, since heat, humidity, and storage conditions may affect potency over time. That’s why third-party testing is especially important with gummies, since quality and consistency can vary more across brands.
If you are giving gummy vitamins to your child, keep these tips in mind:
- Give them with a meal (like dinner)
- Follow up with brushing teeth
It keeps things consistent and reduces the risk of both overuse and dental concerns.
3. Supplement based on actual need, not guesswork.
If you’re worried about a specific nutrient (like iron or vitamin D), the best next step isn’t the supplement aisle, but rather your pediatrician.
- Ask about diet patterns and symptoms.
- Consider bloodwork if appropriate.
- Supplement only if there’s a confirmed need, with the right dose.
This avoids both under- and over-supplementing, which is more common than most people realize.
4. Skip the extras unless there’s a clear reason.
Products for sleep, focus, immunity, or digestion can sound appealing, but for most kids, they’re unnecessary.
If something feels like it’s trying to solve a bigger issue in a quick way, it’s usually a sign to zoom outand look at the bigger picture of their routines, diet, and environment first.
The Bottom Line
Children’s supplements should only be used with intention and the oversight of your child’s pediatrician, not just personal assumption. Always air on the safe side, and remember that even “natural” supplements can be risky.
The supplement industry is growing quickly, and marketing has become increasingly targeted toward parents looking for answers. But not every product on the shelf is necessary, and not every problem has a quick fix in gummy form.
In most cases, the most effective interventions are still the simplest: balanced nutrition, consistent sleep, and as predictable routines as possible. Everything else should be considered carefully on top of that solid foundation, not instead of it.
Why Trust Good Housekeeping?
The author and her two children.
Stefani Sassos, MS, RDN, CDN, is the director of the Good Housekeeping Institute Nutrition Lab, where she oversees nutrition content, dietary supplement evaluation, and product testing. A registered dietitian and mom of two young children, she brings both evidence-based expertise and real-world parenting perspective to her reporting on kids’ nutrition and products. She has tested and evaluated a wide range of children’s and family products for Good Housekeeping and serves as a key judge for the Good Housekeeping Parenting Awards.
