Supplements

The most evidence-based supplements:

1) Vitamin D

• Many kids don’t get enough from food alone.
  
  

• Dose (general): 600 IU daily for most children >1 year (many clinicians use 600–1,000 IU/day if limited diet/sun exposure).
  
  

• Especially helpful if: minimal dairy, picky with fortified foods, or little sun.
  
  

2) A standard children’s multivitamin (low dose)

• Best for kids who eat very few fruits/veggies or have “beige diet.”
  
  

• Choose one that has iron only if needed (see below).
  
  

• This is more of a “nutritional safety net” than a fix for picky eating.
  
  

Good rule: one chewable or gummy daily is fine

 Avoid mega-dose “immune” vitamins.

3) Iron — only when indicated

Iron is the one I take most seriously because deficiency is common and can cause fatigue, poor appetite, behavioral issues, restless sleep, etc.

Consider screening/iron if:

• lots of milk intake

• little meat/iron foods

• fatigue, pallor, pica, restless sleep

• heavy menses (in older kids)
  
  

Don’t blindly supplement iron unless you have a reason (or labs), because too much iron is harmful.

4) Omega-3 (fish oil)

Evidence is mixed for picky eating specifically, but it may help overall nutrition and is sometimes used for ADHD symptoms/inflammation.

• Look for a product with DHA/EPA (not just “omega blend”)

• It’s optional, not essential.
  
  

Supplements that are commonly marketed but have weak evidence

“Appetite stimulants” / gummies

• Most are not well-proven and some contain unnecessary herbs.
  
  

Probiotics

• Can help some kids with constipation/bloating, but doesn’t reliably treat picky eating.
  
  

Zinc

• True zinc deficiency can affect appetite/taste, but it’s uncommon in otherwise healthy kids in the U.S.
  
  

• I don’t routinely recommend zinc unless there’s concern for deficiency.
  
  

If picky eating is causing low weight or poor growth

This is when nutrition shakes are more evidence-based than random supplements:

• Pediasure / Boost Kid Essentials (or store brand equivalents)
  
  

• Use as a planned snack, not as a meal replacement all day