Essential Nutrients for Babies and Best Natural & Supplement Sources
When it comes to babies and nutrition, we all want to give our little ones the very best start in life. Their bodies and brains are growing at lightning speed, which means they need the right fuel to thrive. But with all the conflicting advice out there, it can be tough to know exactly what’s essential – and where to get it.
Here’s Baby Gifts Australia’s informative look at the key nutrients your bub needs in those early months and years, plus the best natural and supplement sources to keep them healthy and happy.
1. Iron – for strong blood and brain development
Iron is a superstar nutrient for babies, especially around six months of age when their natural stores start to run low. It plays a key role in making haemoglobin, which helps carry oxygen around the body, and it’s also vital for brain development.
Natural sources –
- Breastmilk contains small amounts, but babies need more from around 6 months.
- Iron-fortified cereals – a great first food option.
- Pureed red meat, like beef or lamb, is rich in easily absorbed heme iron.
- Lentils and beans – packed with non-heme iron, which is best absorbed with a source of vitamin C like mashed tomatoes or oranges.
Supplement tip –
If your baby was born prematurely, or if iron levels are low, your GP or paediatrician might recommend an iron supplement. Always check before giving iron supplements – too much can be harmful.
2. Vitamin D – for strong bones and immunity
Vitamin D helps the body absorb calcium and is essential for bone growth and immune function. Unlike other vitamins, we don’t get much from food – sunlight is the main source.
Natural sources –
- Sunlight – around 10–15 minutes of sun on the arms and face a few times a week can be enough, depending on the time of year and your baby’s skin tone.
- Oily fish (like salmon) and egg yolks contain small amounts.
Supplement tip –
In Australia, many babies – especially those with lighter skin, or born in winter – may need a vitamin D supplement. It’s usually given as drops and is safe when used as directed.
3. Calcium – for building bones and teeth
Calcium is crucial for bone development and also supports healthy muscle and nerve function.
Natural sources –
- Breastmilk or formula – both are excellent sources for babies under 12 months.
- Once solids start, try yoghurt, cheese, and calcium-fortified cereals.
Supplement tip –
Calcium supplements are rarely needed for healthy babies who are feeding well. But in some medical conditions, your doctor may advise a supplement.
4. Omega-3 Fatty Acids – for brain and eye development
Omega-3s, especially DHA (docosahexaenoic acid), are essential for your baby's developing brain and eyes.
Natural sources –
- Breastmilk, if the breastfeeding parent eats enough omega-3-rich foods.
- Formula – many are now fortified with DHA.
- Oily fish like salmon and sardines – once your baby starts solids, mash up a little to try.
Supplement tip –
If you’re breastfeeding and not eating much fish, a fish oil or algae-based DHA supplement may help ensure bub is getting enough. Check with your GP or a dietitian first.
5. Zinc – for growth and immune support
Zinc is important for growth, immune system development, and healing wounds.
Natural sources –
- Meat, especially red meat
- Legumes, wholegrains, and dairy
- Nuts and seeds (as pastes – whole nuts are a choking hazard)
Supplement tip –
Most babies get enough zinc from a varied diet. Supplementation is usually only needed if your doctor detects a deficiency.
6. Vitamin A – for vision and healthy skin
Vitamin A supports eye health, immune function, and cell growth.
Natural sources –
- Carrots, sweet potato, pumpkin, and other orange veg – rich in beta-carotene, which the body converts to vitamin A.
- Liver – an excellent source, but only give in very small amounts occasionally due to its high vitamin A content.
Supplement tip –
Supplementation isn’t usually necessary unless there’s a specific concern. Breastmilk contains enough for most babies.
7. Iodine – for brain and nervous system development
Iodine is essential during pregnancy and infancy for brain development.
Natural sources –
- Dairy products, iodised salt, and seafood
- Bread made with iodised salt (as is standard in Australia)
Supplement tip –
Breastfeeding mums should continue taking a pregnancy or breastfeeding supplement with iodine, as their intake directly affects baby’s levels.
8. B Vitamins – for energy and healthy nerves
The B-vitamin family (like B6, B12, niacin, thiamine, and folate) plays a huge role in metabolism, red blood cell production, and nervous system health.
Natural sources –
- Wholegrains, meat, eggs, leafy greens, dairy, and fortified cereals
Supplement tip –
Vitamin B12 is especially important for babies of vegan or vegetarian mums, as it’s mostly found in animal products. Your GP might recommend a B12 supplement if needed.
A Note on Supplements vs Food
While supplements can help in certain situations, they should never replace a balanced, nutrient-rich diet. For most healthy babies, getting nutrients from food is not only more effective but also helps introduce a variety of tastes and textures – an important part of development.
If you’re unsure whether your baby is getting what they need, have a chat with your GP, child health nurse, or a paediatric dietitian. They can guide you based on your baby’s unique needs, growth patterns, and feeding journey.
Watching your baby grow and thrive is one of life’s greatest joys – and feeding them right is a huge part of that. Whether you’re breastfeeding, bottle feeding, introducing solids, or chasing a toddler around the house, knowing the essential nutrients and where to find them can give you peace of mind.
Remember, every baby is different, and there’s no such thing as perfect parenting – just doing your best, with a bit of support and good info along the way.
If you found this helpful, share it with a new parent in your life. We’re all in this together – one messy mealtime at a time!
