Do Babies & Kids Need Supplements, Protein or Veggie Powders?

Most kids get enough protein

One of the biggest marketing pushes right now is around protein—but most children are already meeting their protein needs through everyday foods. There is usually no need for a protein powder or protein supplement.

Instead, focus on including protein-rich foods across the day, such as:

• Meat, chicken and fish

• Eggs

• Dairy foods like yoghurt, cheese and milk

• Legumes like lentils, chickpeas and beans

• Nuts and seeds (age-appropriate and safely served)

• Tofu and other soy foods

Even for children who don’t eat meat, protein needs can absolutely be met through a well-balanced diet. And yes—hemp seeds are a great option too, with an impressive protein content.

Most veggie powders contain very little actual vegetables

Many veggie powders sound impressive, but when you look closely, they often contain only small amounts of vegetables. They’re also heavily processed, and during manufacturing, many heat-sensitive nutrients can be reduced or lost. This means they’re often not providing the same nutritional value as whole vegetables.

What does a veggie powder actually teach?

This is one of the biggest issues. If a child drinks a vegetable powder mixed into a smoothie or water, they aren’t learning anything about the actual food.

They’re not seeing:

• What broccoli looks like

• How carrots smell

• What capsicum tastes like

• How different vegetables feel and change when cooked

Food acceptance comes through exposure. Yes, it can feel frustrating to offer vegetables that get refused—but if we stop offering them altogether, we remove the opportunity for learning. Repeated exposure matters.

They’re incredibly expensive

Many of these powders cost around $25 per 100g—that’s roughly $250 per kilo. For that price, you could buy a huge amount of fresh fruit and vegetables… or honestly, something nice for yourself. Whole foods are almost always the better investment.

You lose the fibre

Fibre is one of the biggest nutritional benefits of fruits and vegetables—and it’s often significantly reduced or missing in powders.

Fibre supports:

• Digestion

• Gut health

• Bowel regularity

• Satiety

A powder simply doesn’t offer the same benefits as the whole food.

Fruit provides nutrients too

Many parents worry that if their child won’t eat vegetables, they must be missing important vitamins and minerals.

But here’s something reassuring—many fruits provide very similar nutrients.

If your child eats a good variety of fruit, it is much less likely they’ll develop a deficiency simply because vegetables are a struggle right now.

That doesn’t mean we stop offering vegetables—but it does mean we can take some of the panic out of the situation.

Powders can reduce appetite

These products are often mixed into milk, smoothies or water. For little people with little stomachs, that can fill them up quickly—meaning they’re less hungry for meals and snacks later.

We want to prioritise whole foods over drinks, especially during the day.

More isn’t always better

With powders, supplements and gummies, it can actually become easier to exceed the recommended daily intake of certain vitamins and minerals. That’s much harder to do with whole foods. More isn’t always better—especially when it comes to supplementation.

When should you consider a supplement?

If you’re worried enough about your child’s intake that you feel they need a supplement, protein powder or veggie powder, it’s a good sign that it’s worth getting proper support.

A paediatric dietitian can help assess:

• Whether there are genuine nutritional gaps

• Whether supplementation is actually needed

• How to improve whole food intake first

• Which supplement (if any) is most appropriate

This is always a better option than guessing.

The takeaway

Most of these products are not on shelves because children genuinely need them.

They’re there because they sell—and they tap into something every parent wants: the reassurance that their child is getting everything they need.

But for most children, there is no need for veggie powders, protein shakes or expensive nutrition supplements.

Whole foods, repeated exposure, and a balanced approach will always matter most.

And if there are genuine concerns, getting support from a paediatric dietitian is the best next step.

Frequently Asked Questions

Does my child need a protein powder?

For most children, no. Protein needs are usually easily met through everyday foods like dairy, eggs, meat, legumes and nuts.

Are veggie powders a good substitute for vegetables?

Not really. They don’t provide the same learning opportunities, fibre, or overall nutritional value as whole vegetables.

What if my child refuses vegetables?

Keep offering them without pressure. Repeated exposure is one of the most important parts of helping children learn to accept new foods.

Are multivitamin gummies necessary?

Usually not, unless recommended by a healthcare professional. More vitamins does not always mean better health.