Does My Toddler Need Supplements?
It’s a question I get all the time: “Does my toddler need a supplement?” Especially during the winter months or when they’re eating mostly beige foods (hello, toast phase!), it’s natural to worry they might be missing something.
If you’ve stood in the pharmacy aisle staring at colourful bottles of gummies wondering, “Should I be giving these to my child, just in case?”, you’re in good company. Let’s unpack the evidence and talk about when supplements are truly needed—and when they’re not.
The New Zealand Approach: Food First
According to the Ministry of Health and Plunket New Zealand, most healthy toddlers don’t need routine supplements. The focus should be on a balanced diet with foods from all the major food groups—fruits and vegetables, grains, protein-rich foods, dairy and healthy fats.
New Zealand’s food system helps fill some gaps. For example:
Iodised salt is added to most bread to support thyroid health.
Fortified cereals often include iron and B vitamins.
And let’s not forget—our sunny climate helps toddlers naturally produce vitamin D through safe sun exposure.
If your toddler is thriving, full of energy, and eating a variety of foods across the week—even if some days are fussier than others—they’re probably getting what they need.
What If Your Toddler Is a Picky Eater?
Picky eating is completely normal between ages one and three. Many toddlers go through phases where they refuse vegetables or live on toast and banana.
Here’s the good news: toddlers are surprisingly good at regulating their intake over time. It’s more helpful to look at what they’re eating over a whole week, rather than worrying about a single day.
Practical tips for parents include:
Keep offering a variety of foods—even if they’re refused.
Let your toddler explore food with all their senses.
Avoid pressuring them to eat, keep meal times fun.
Stick to regular meals and snacks, with water in between.
If your toddler’s diet is very limited (e.g. no protein, won’t eat any vegetables, or they’re losing weight), it’s worth having a chat with your GP or a registered dietitian.
Key Nutrients to Keep an Eye On
Let’s talk about the nutrients that may be worth a closer look—especially in the colder months or with fussy eating.
1. Vitamin D: The Sunshine Nutrient
Vitamin D helps build strong bones and supports immune function. In New Zealand, toddlers usually get enough from sunlight—just 10–15 minutes a day on the arms and face during spring and summer is often enough.
But some children may be at higher risk of deficiency, including:
Those with darker skin tones
Toddlers who stay indoors most of the time
Children living in southern regions of NZ
In these cases, a vitamin D supplement may be appropriate—but it’s best to talk to your doctor or dietitian first.
2. Iron: Essential for Growth and Brain Development
Iron deficiency is fairly common in young children and can affect energy, immunity, and even learning and development.
Signs of low iron may include:
Tiredness and pale skin
Poor appetite
Increased illness
Unusual cravings (like eating dirt)
Iron-rich foods include:
Red meat (best absorbed)
Chicken, fish, eggs
Lentils, chickpeas, tofu, fortified cereals
Pairing iron with vitamin C (like tomatoes, oranges, or capsicum) helps with absorption. Be mindful of cow’s milk—more than 500ml per day can interfere with iron uptake and fill them up, leaving less room for iron-rich foods.
3. Omega-3 (DHA): Brain and Eye Health
DHA, a type of omega-3, is especially important for brain and eye development. It’s found in fatty fish like salmon and sardines.
If your toddler eats fish once or twice a week, they’re likely getting enough. But if fish isn’t part of your family’s diet, or your toddler refuses it, an omega-3 supplement might be helpful.
4. Vitamin C: An Immune Booster
Vitamin C supports immunity and helps the body absorb iron. It’s found in many fruits and veges like kiwifruit, strawberries, oranges, tomatoes and broccoli.
In most cases, food is enough. But in winter or during illness when fresh food intake is low, a supplement can offer extra support.
5. Zinc and Probiotics: Gut and Immune Support
Zinc helps with growth, immunity, and appetite. It’s found in meats, seafood, dairy, legumes, and whole grains.
Probiotics support gut health and immune function—especially helpful after antibiotics or during illness. Foods like yoghurt, kefir, and sauerkraut are great sources.
What About Multivitamins?
Multivitamins can be a tempting safety net. But for most toddlers eating a varied diet, they’re unnecessary and don’t provide added benefits.
When might a multivitamin be useful?
Extremely limited diets
Vegan diets
Periods of illness or low intake
If you do go the multivitamin route, make sure it’s age-appropriate, child-specific, and kept well out of reach—especially if it looks like lollies!
Supplement Safety: What Parents Need to Know
More isn’t better: Excess iron, vitamin D or A can be harmful.
Don’t double up: Avoid using a multivitamin plus extra single supplements unless advised.
Check food labels: Some toddler foods are already fortified.
Stick with child-specific products: Adult doses can be dangerous.
Store safely: Treat vitamins like medicine, not food.
Final Thoughts: Focus on Food, Not Fear
Most toddlers in New Zealand don’t need supplements if they’re eating a balanced diet. The best nutrition comes from whole foods—colourful veges, fruits, grains, proteins, and healthy fats.
Keep mealtimes low-pressure, keep offering variety, and trust that your child’s intake will usually balance out over time.
If you’re ever unsure, chat with your GP or a registered dietitian to come up with a plan that fits your family.
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👉 Explore more topics:
Read about introducing solids here
Listen to the Little Bites podcast episode on toddler supplements