Walk down the health aisle of any supermarket and you’ll see shelves lined with brightly packaged vitamin and mineral supplements designed for children.

These products promise to support immunity, boost brain development and promote healthy growth – leading many parents to believe they’re a necessary addition to their child’s diet.

For parents of fussy eaters in particular, supplements may feel like a quick and reassuring solution. But are they actually needed?

The nutrients children really need

It’s true that children require a broad range of vitamins and minerals – such as vitamins A, B, C, D, E, and K, along with folate, calcium, iodine, iron and zinc – for healthy development. These nutrients play essential roles in brain and nerve development, vision, bone strength, immune function, metabolism and maintaining a healthy weight.

However, for most healthy children, these nutrients can and should come from food – not from supplements.

Even children with selective eating habits typically receive adequate nutrition from everyday foods, many of which are fortified. Common staples such as breakfast cereals, milk and bread are often enriched with key nutrients such as B vitamins, iron, calcium and iodine.

What the science says about supplements

Although many children’s supplements claim to support immunity, growth, or overall wellbeing, there is little robust scientific evidence that they improve health outcomes or prevent illness in otherwise healthy children.

Leading health bodies advise that children who consume a varied diet do not need additional supplementation.

Research consistently shows that getting vitamins and minerals through whole foods is superior to taking them in supplement form. Foods provide these nutrients along with fibre, enzymes, and bioactive compounds, such as phytochemicals and healthy fats, which enhance absorption, metabolism and overall efficacy in ways isolated supplements cannot replicate.

Potential risks and unintended consequences

Parents should also be aware that supplements are not risk-free.

Fat-soluble vitamins – such as A, D, E and K – can accumulate in the body if consumed in excess. If they reach toxic levels, they can cause cause health issues. In the case of A and B vitamins, these issues can be severe and even cause death.

High doses of other water-soluble vitamins, such as vitamin C, may not be dangerous, but can cause side effects like diarrhoea or interfere with the absorption of other nutrients.

Many children’s supplements are flavoured or sweetened to make them more appealing. While this might make them easier to administer, it also introduces added sugars and artificial ingredients into children’s diets – potentially undermining healthy eating habits.

There is also a psychological dimension to consider. Routinely giving children supplements in response to normal eating behaviours, such as fussiness or selective food preferences, may inadvertently teach them that pills are a substitute for a nutritious diet, rather than a temporary aid.

So, what should parents do?

The most reliable way to provide children with essential vitamins and minerals is through a varied and balanced diet. This means including dairy, meat, poultry, fish, wholegrains, nuts, seeds, legumes, and a colourful array of fruits and vegetables.

If you’re regularly negotiating with a pint-sized dictator over a single pea, rest assured you’re far from alone. Research shows nearly half of children go through a phase of picky eating – a behaviour rooted in our evolutionary past.

Early humans developed an aversion to unfamiliar or bitter foods as a survival mechanism to avoid potential toxins. At the same time, they learned to seek out and store energy-rich, palatable foods to survive periods of scarcity.

So, how can parents gently encourage toddlers to embrace healthier, more colourful food options?

• Mix things up. Blend less nutritious beige or white foods with healthier ingredients. For example, add cannellini beans and cauliflower into mashed potatoes to boost nutrient content without sacrificing familiarity.
• Make healthy swaps. Gradually replace white bread, pasta and rice with wholegrain versions. Start by mixing brown rice into a serving of white rice to ease the transition.
• Use familiarity to your advantage. Pair new, colourful foods with familiar favourites. Offer fruit dipped in yoghurt or add a vibrant red or green sauce to pasta, making new flavours less intimidating.

By taking these small, strategic steps, parents can support their child’s nutrition and help them develop a positive relationship with food – no matter how selective their tastes may be.

That said, there are cases where supplementation may be appropriate – such as children with diagnosed nutritional deficiencies, specific medical conditions, or highly restricted diets.

In these instances, parents should seek advice from a qualified health professional, such as a GP or paediatric dietitian. Warning signs may include symptoms such as persistent constipation or signs of impaired growth.

But for most children, vitamin supplements aren’t necessary – they may be doing more harm than good.

Nick Fuller is the author of Healthy Parents, Healthy Kids – Six Steps to Total Family Wellness. His free, practical recipe ideas for a nutritious, varied diet can be found at feedingfussykids.com.

Nick Fuller, Clinical Trials Director, Department of Endocrinology, RPA Hospital, University of Sydney

This article is republished from The Conversation under a Creative Commons license. Read the original article.

It’s been a tough time for sunscreens recently. Earlier this year, testing on behalf of consumer organisation Choice found several sunscreens were not delivering the sun protection you’d expect. One product claimed a sun protection factor (SPF) of 50+, but when tested had an SPF as low as 4.

This triggered a series of events. Some sunscreen manufacturers paused or recalled their products. Other recalls have followed.

Media investigations have alleged issues related to how sunscreens are tested and formulated.

This week, the Therapeutic Goods Administration (TGA) said several sunscreens share a “base formula” made by a single manufacturer. It said preliminary testing had shown some sunscreens made with this base formula may be as low as SPF 4.

It’s no wonder consumers are confused about whether their sunscreens actually work.

Here’s what we know about this week’s TGA announcement and what could be behind it.

Why the concern about sunscreen SPF?

Since SPFs were introduced, they have been a clear sign for consumers about how much sun protection to expect.

But testing a product’s SPF is tricky. The usual test uses sunscreen on real people’s skin, exposes them to ultraviolet (UV) light, and checks how much redness develops over time.

Because people’s skin reacts differently, and because labs and testers vary, results can be inconsistent. For instance, products tested at one lab might show a high SPF, but might really offer much less protection when tested by another.

A sunscreen with a lower-than-claimed SPF may still offer some protection. But there would be a higher chance of sunburn, DNA damage and developing skin cancer.

What’s a base formula?

The TGA’s latest concerns relate to a “base formula” shared by several sunscreens. The base formula (also called the core or vehicle) is like the foundation of a sunscreen and includes:

• solvents/carrier liquids (water, oils, silicones)
• emulsifiers, surfactants, stabilisers (all of which allow components to blend and not separate)
• thickeners or gels
• preservatives, antioxidants
• pigments, tints, fragrances, texture enhancers.

Other ingredients are added to the base, especially UV filters. The base can also be sold to third parties with the UV filters already added. Some products include extras, such as photostabilisers to help the UV filters last longer in the sun.

The base must do several jobs well. It must:

• spread UV filters evenly (no clumps or separation)
• remain stable over time
• protect the UV filters from breaking down in the sun
• still feel good on the skin (spread easily, stick well).

Many brands use the same base and then add small differences, for instance colour or scent.

While UV filters are crucial, they cannot do their job well without a strong and well-designed base layer. So any product built on a weak or faulty base formula risks underperforming. And because many sunscreens share the same base, many products and brands can be affected.

The TGA has identified at least 21 products that use the same base formula.

How might a base formula fail?

We don’t know why the TGA is concerned about this specific base formula. But generally speaking, a base formula might fail for several reasons, including:

• poor dispersion or aggregation: UV filters can clump or settle, leaving unprotected spots
• photodegradation: without good stabilisers, filters break down in sunlight
• chemical incompatibility: additives, pigments, or fragrances may interact badly with UV filters
• dilution by inert ingredients: too much filler reduces the effective concentration of active UV filters
• physical instability: over time, the formula might separate, change viscosity, or crystallise
• manufacturing or packaging stress: insufficient mixing, exposure to heat or light during production, or poor packaging can degrade the base.

However, not every product with that base will necessarily fail. Performance of the sunscreen and subsequent protection may differ depending on ingredient tweaks, care taken during manufacture, from batch to batch, and how it’s stored.

How do I check if my sunscreen’s affected?

The TGA provides information about affected brands and products on its website, as does Choice.

Individually affected brands may publish recall notices, refund offers and batch details.

You can also contact the company with your batch number and ask if yours is affected.

What if my brand’s affected?

If your sunscreen is affected:

• don’t rely on it for sun protection, especially for long exposure
• return it to where you bought it for a refund or replacement. Some brands are offering refunds or vouchers
• watch for further TGA updates, as more products may be added to recall lists as investigations continue
• talk to a health professional if you’re worried about skin damage or past sun exposure.

What’s the take-home message?

These recent issues do not mean all sunscreens are unreliable. But they do highlight how important sunscreen design, formulation and regulatory checks are. The TGA’s investigations may even lead to stronger testing, better formulation standards, and clearer consumer guidance.

However, until we have the full picture of all brands affected, it might be wise to pick trusted brands – ones that publish test results, have transparent practices and have good reputations.

Finally, sunscreen is just one component of sun safety. Layer your defences. Also wear protective clothing, hats and sunnies, seek shade, and stay out of the sun for prolonged periods if you can.

Mike Climstein, Associate Professor, Faculty of Health, Southern Cross University; Michael Stapelberg, Adjunct Associate Professor, Faculty of Health, Southern Cross University, and Nedeljka Rosic, Senior Lecturer, Faculty of Health, Southern Cross University

This article is republished from The Conversation under a Creative Commons license. Read the original article.