Most kids get most of what they need from food. But national data keeps pointing to the same few gaps, and knowing which ones they are makes it easier to shop and plan meals.
Written by Vita Globe Editorial Team | Reviewed against NIH fact sheets, AAP guidance and peer-reviewed research
What are the most common nutrient gaps in kids?
In national US data, calcium and vitamin D fall short most often, and magnesium and vitamin A come up too, especially in older kids[1]. Iron is a concern for toddlers and teen girls[2]. Picky eaters also tend to fall short on iron, zinc and fiber[3]. Food comes first, and a supplement can help cover specific gaps.
Caveat: These are population averages. Your child's gaps depend on what they actually eat, so a quick food review with your pediatrician beats guessing.
Sources: Bailey et al., J Pediatr 2012 · NIH ODS: Iron · Taylor & Emmett, 2019 · Verified 2026-09-27
In this article
Why are calcium and vitamin D the biggest gaps?
In NHANES data on US children, calcium and vitamin D were the nutrients most often below requirements. Even with supplements, more than a third of children still fell short[1]. The NIH reports that children 2–19 averaged about 196 IU of vitamin D a day from food and drinks. That's well below the 400 IU average requirement[4]. For calcium, needs jump to 1,300 mg a day from age 9[5], right when many kids drink less milk.
Full details are in Vitamin D and Calcium for Growing Kids.
Who comes up short on iron?
Iron gaps cluster at specific ages: late infancy, the toddler years and the teen years for girls. About 8% of US toddlers are iron deficient[2]. Teen girls need 15 mg a day, compared with 11 mg for teen boys[2]. Kids on vegetarian diets need more iron because plant iron is absorbed less well[2]. Because iron can be dangerous in an overdose, it's worth confirming low iron before supplementing. See Do Kids Need Iron in Their Multivitamin?.
What other gaps show up?
- Magnesium and vitamins A, C and E were commonly below requirements in older children and teens in national data[1].
- Fiber is often low in picky eaters because they eat fewer fruits and vegetables[3]. No gummy fixes this.
- Zinc tends to be lower when kids avoid meat[3].
- Vitamin B12 needs a plan for kids on vegan diets, through fortified foods or a supplement[6].
How do you close the gaps: food, fortified foods or a multivitamin?
| Gap | Food-first fixes |
|---|---|
| Calcium | Milk, yogurt, cheese, fortified soy milk, canned fish with bones[5] |
| Vitamin D | Fortified milk (about 120 IU per cup), fatty fish[4] |
| Iron | Meat and poultry; for plant-based kids, beans, lentils, tofu and fortified cereals[6] |
| Zinc | Meat; for plant-based kids, hummus, beans, nuts, pumpkin seeds and fortified cereal[6] |
| Fiber | Fruit, vegetables, beans, whole grains |
A multivitamin can help with several of these, but it's a backup. The same national data showed supplements also raised the chance of going over upper limits for some nutrients[1]. Target the gaps your child actually has.
The honest summary
- Calcium and vitamin D are the most common shortfalls in US kids[1].
- Iron matters most for toddlers and teen girls[2].
- Picky and plant-based eaters have predictable gaps you can plan around[3][6].
- Food first. A multivitamin can back it up, and fiber still has to come from food.
If the whole household is working on this together, our Family Wellness Bundle guide explains how adult and kids' formulas differ.
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Frequently asked questions
What is the most common vitamin deficiency in children?
In US data, vitamin D and calcium intakes fall short most often[1]. Iron deficiency is a particular concern in toddlers[2]. A real deficiency is diagnosed with testing, not diet alone.
How do I know if my child is missing nutrients?
Look at food groups first: dairy or fortified alternatives, protein foods, fruits and vegetables, and whole grains. Your pediatrician can review growth and order tests if needed.
Do kids get enough vitamin D from milk?
Fortified milk has about 120 IU per cup[4], and kids over one need 600 IU a day. Many kids don't reach that from milk alone.
Is a multivitamin enough to cover gaps?
It can help with some vitamins and minerals, but it won't supply fiber or protein. Adding supplements on top of fortified foods can push some nutrients too high[1].
Sources
- Bailey RL, Fulgoni VL 3rd, Keast DR, Lentino CV, Dwyer JT. Do dietary supplements improve micronutrient sufficiency in children and adolescents? J Pediatr. 2012;161(5):837-842.e3. doi:10.1016/j.jpeds.2012.05.009
- Office of Dietary Supplements, National Institutes of Health. Iron: Fact Sheet for Health Professionals. Updated September 4, 2025. ods.od.nih.gov
- Taylor CM, Emmett PM. Picky eating in children: causes and consequences. Proc Nutr Soc. 2019;78(2):161-169. doi:10.1017/S0029665118002586
- Office of Dietary Supplements, National Institutes of Health. Vitamin D: Fact Sheet for Health Professionals. Accessed September 27, 2026. ods.od.nih.gov
- Office of Dietary Supplements, National Institutes of Health. Calcium: Fact Sheet for Health Professionals. Accessed September 27, 2026. ods.od.nih.gov
- Patel L, Millstein A; American Academy of Pediatrics. Plant-Based Diets: Are They Good for Kids? HealthyChildren.org. Updated September 5, 2023. healthychildren.org
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
