Vitamin List

Dr. Todd’s Recommended Vitamin List

While undoubtedly convenient, most multivitamins are not very effective. Vitamins and minerals vary as to how they are best absorbed. Some need to be with food, some with an empty stomach. While it isn’t completely worthless to take a multivitamin, to optimize your child’s health I recommend the following supplement regimen:

• A daily Vitamin D3 supplement, particularly for the months of October through May. A younger child should take a dosage of 1000 IU daily, and a child 12 years or older should take 2000 IU daily. Best is if you can give your child a Vitamin D3 supplement that is combined with Vitamin K2. And these vitamins MUST be taken with food, or at least with oil (see next)
• A daily fish oil supplement is a great idea year-round for children 4 and older. These provide essential omega-3 fatty acids as well as other vital micronutrients. Liquid or capsule forms are available, and the lemon-flavored liquid forms aren’t too bad! Unfortunately, they are not inexpensive. Nordic Naturals™ is a reliable brand, among others. Please avoid store brands, however. The dosage for children ages 4 to 12 is 500-1000 mg EPA+DHA per day, and for ages 12 and older 1000-2000 mg daily.
• If your child does not eat many fruits (or red bell peppers, which are rich in Vitamin C) then they should take 500 mg daily of Vitamin C as a supplement. The chewable forms are fine. And even if your child eats lots of fruits, if you notice signs that they are developing an illness, give them a daily 500 mg Vitamin C supplement to boost their immune system.
• Also, during an illness a daily dose of zinc (10 mg) and echinacea have proven benefit at boosting the immune system. There are several “immune boost” products (MaryRuth’s™ Organic Kids Immunity Gummies, Zarbee’s™ Immune Support, et al) available over the counter that contain a combination of Vitamin C, zinc, and echinacea. You should have one of these products on hand for when your child starts to become sick.
• Finally, a daily B-complex vitamin is a great idea, particularly if your child is a picky eater or eats a vegetarian or vegan diet. B-complex vitamins should be taken on an empty stomach (at least 30 minutes prior to eating). Brands include Lifeable™, Nordic Naturals™, MegaFoods™, et al).
• Parents often ask about probiotics. With most probiotic products, you are just throwing your money away. Culturelle Kids ™ and Florastor Kids™ are reasonable products, particularly to be taken when your child is on antibiotic therapy, but far better is that your child eat LOTS of organic and preferably fresh fruits and vegetables as well as fermented foods such as raw non-pasteurized sauerkraut, kimchi, homemade (non-pasteurized) pickles, plain whole yogurt or kefir (such as homemade, or Nancy’s™ brand), raw honey (if older than 12 months), and grass-fed organic aged cheeses (e.g. true Italian aged cheeses, Irish aged cheddar et al).