Vitamin D and Omega-3 for Kids: Parents' Questions

Healthy growth starts with the basics.

Imagine you are sitting with friends who are also parents. One asks, "Do you give your kids vitamin D?" Another asks, "And what about omega-3?" Then you find yourself in front of dozens of bottles with bright colours and similar promises, without knowing where to start.

This article answers the questions parents ask most:

1. Why does a child need vitamin D?
2. Is sunshine and food enough?
3. What is omega-3, and how strong is the evidence for kids?
4. What are the safe doses, and when should you talk to the doctor?
5. How do you choose a suitable product for your child?

1. Why do parents ask about vitamin D and omega-3?

Because supplements aimed at children are everywhere, and the promises on their packs are bigger still: stronger bones, better focus, fuller immunity. These two supplements in particular are mentioned a lot, but the situation of each is very different:

1. Vitamin D: there are clear official recommendations for the amounts children need.
2. Omega-3: the evidence is weaker and more mixed.

So we will look at each of them on its own.

2. What is vitamin D, and why does a child need it?

Vitamin D helps the body absorb calcium and build strong bones, and a severe deficiency in children can cause rickets. It is hard to get from food alone, because it is found in only a limited number of foods:

1. Fatty fish: salmon, sardines, mackerel and canned tuna.
2. Eggs.
3. Fortified foods: such as milk, some cereals, juices and yoghurt with added vitamin D.

This is why a supplement is part of the official recommendations at some ages.

3. How much vitamin D does a child need?

The American Academy of Pediatrics (AAP) recommends these daily amounts:

1. Infants under 12 months: 400 international units (IU) a day.
2. Children from 1 year and adolescents: 600 IU a day.

This amount is the total from all sources (food and supplement). It is not an amount added on top of what the child gets from food.

4. Is sunshine enough?

This is the question parents in the region repeat most: "We live in a sunny country." But a review published in Cureus in 2024, covering 7 studies and about 2,429 children and adolescents in Saudi Arabia, found that about 81.1% of them had inadequate vitamin D levels. The researchers linked this to diet, sun exposure, physical activity and social factors.

These results are estimates, because the number of studies is small and the measurement methods differ from one site to another. But they are enough to say that sunshine alone does not guarantee an adequate level. The AAP also notes that lifestyle and sunscreen use both contribute to deficiency.

5. Does every child need a vitamin D supplement?

According to the AAP's guidance, these children need a supplement:

1. Infants who are fully or partly breastfed: 400 IU a day, starting from the first days of life.
2. Children who drink less than about a litre (32 ounces) a day of milk or formula fortified with vitamin D: 400 IU a day.
3. Adolescents who don't get 600 IU from food: a supplement to make up the shortfall.
4. Children at higher risk: such as those who take certain medicines or have chronic illnesses, who may need higher doses set by the doctor.

An older child who eats a varied diet and drinks enough fortified milk may not need a supplement at all. Ask your paediatrician about your child's case.

6. What is omega-3 (EPA and DHA)?

Omega-3 is a group of fatty acids found mainly in fatty fish. The best-known types in supplements are:

1. EPA: eicosapentaenoic acid.
2. DHA: docosahexaenoic acid.

These supplements are marketed to children as supporting the brain and focus.

7. From food or from a supplement?

Fish is the natural source of omega-3, and it is also a source of vitamin D. The US Food and Drug Administration (FDA) advises two servings a week of low-mercury fish for children from 1 to 11 years old, in an average portion that grows with age:

1. 1 to 3 years: about 28 grams (one ounce).
2. 4 to 7 years: about 56 grams.
3. 8 to 10 years: about 85 grams.
4. 11 years: about 113 grams.

Suitable choices include salmon, sardines, shrimp, tilapia, cod and canned light tuna. The fish the agency advises avoiding because of their mercury content are king mackerel, marlin, orange roughy, shark, swordfish, Gulf of Mexico tilefish and bigeye tuna.

8. Safety, doses and interactions

1. Concentration: vitamin D drops differ in strength between products. Some give 400 IU in one drop, and others in half a millilitre or one millilitre. Read the label carefully before measuring.
2. Chewables: chewable vitamins (gummies) are generally considered safe for children from 3 years old who can chew hard foods.
3. Fish allergy: omega-3 supplements made from fish may not suit children who are allergic to fish.
4. Storage: keep all supplements out of children's reach.
5. Children with chronic illnesses or on medicines: ask your paediatrician before any supplement.

9. Common myths

Myth 1: The sun in our country is always enough for children.

Not accurate. A review of studies in Saudi Arabia found that about 81.1% of children and adolescents had inadequate levels.

Myth 2: The higher the vitamin D dose, the better.

Incorrect. The AAP recommends specific amounts for children, and higher doses are given only on a doctor's advice to children at higher risk.

Myth 3: Omega-3 improves focus in every child.

Not proven. A review of 24 studies found no improvement in cognitive performance in the overall sample.

Myth 4: A supplement replaces fish and a varied diet.

No. A supplement does not replace a balanced diet.

10. How do you choose a product for your child? Six questions

1. Are the amounts shown on the label? A list of ingredients with no amounts means you don't know what your child is taking.
2. Is the product suitable for your child's age? Read the age range and the form (drops for infants, gummies for older children).
3. Do you know the vitamin D concentration in the drop or the millilitre?
4. Are there fish-derived ingredients? And does that suit your child?
5. Are the warnings and directions for use clear?
6. Have you asked your paediatrician? Especially if your child is an infant or has a health condition.

11. Frequently asked questions

When do I start vitamin D for an infant? The AAP recommends starting in the first days of life for infants who are breastfed.

Do supplements replace food? No, they fill a gap and don't replace food.

Is omega-3 necessary for every child? Not necessarily. The evidence on its benefit for children is mixed.

What is an alternative to omega-3 supplements? Low-mercury fish, two servings a week.

Is it suitable for a child with a fish allergy? It may not be, so consult a doctor before use.

The Avnzor takeaway

Vitamin D has clear official recommendations for children, and an inadequate level is common in the region. Omega-3, on the other hand, has mixed evidence of benefit for children, and fish is its best source.

At Avnzor, we believe a considered decision is better than a quick promise, and that a child's health starts at the dinner table and with the paediatrician's advice.

Healthy growth starts with the basics.

Disclaimer: This article is for general education and does not replace advice from your paediatrician or your pharmacist. Consult a specialist before giving your child any supplement, especially if they are an infant, have a health condition, take medicines or have allergies. Keep out of reach of children.