Quick answer: Every breastfed baby needs vitamin D drops (400 IU/day) from birth. Beyond that, the right supplements, foods, and practices depend on your child's age and which expert framework resonates with your family. This guide covers all five major perspectives - from the Weston A. Price Foundation to the AAP - so you can make informed decisions with your pediatrician.
When our first child was born, we were overwhelmed by conflicting wellness advice. Our pediatrician said one thing, the parenting books said another, and the research-based podcasts we followed had their own protocols entirely. We spent hundreds of hours reading studies, listening to experts, and cross-referencing recommendations - and we realized that most parents never get to see how all these perspectives compare side by side.
That is what this guide does. We pulled recommendations from five trusted expert sources - covering supplements, nutrition, gut health, sleep, and development - and organized them by age from birth through age 5. We are not telling you which perspective is "right." We are giving you the full picture so you and your pediatrician can decide what works for your family.
The Five Expert Perspectives
Before diving into the age-by-age guide, here is who we are drawing from and why we chose these five sources:
- Weston A. Price Foundation (WAPF) - Traditional and ancestral nutrition based on nutrient-dense whole foods, animal fats, organ meats, and raw dairy. Their key resource is Nourishing Traditions Baby & Child Care by Sally Fallon Morell and Dr. Thomas Cowan.
- Healthy Home Economist (Sarah Pope) - Traditional nutrition with modern research integration. Sarah is a WAPF board member who emphasizes ancestral food preparation methods and has been writing about children's nutrition for over a decade.
- Dr. Rhonda Patrick (FoundMyFitness) - Research-driven micronutrient optimization and evidence-based supplementation. She is known for translating complex nutritional science into practical recommendations.
- Huberman Lab (Andrew Huberman, Ph.D.) - Neuroscience-based protocols grounded in peer-reviewed research. Huberman is a tenured professor of neurobiology at Stanford who focuses on how light, movement, sleep, nutrition, and social bonding shape brain development.
- Conventional Pediatrics (AAP) - Evidence-based consensus guidelines from the American Academy of Pediatrics, representing mainstream medical recommendations.
We present all five perspectives without endorsing one over the others. Families deserve to see the full range of expert thinking and make their own choices.
0-3 Months: Newborn Essentials
The first three months are all about establishing the foundation. Every perspective agrees that breast milk (or appropriate formula) is the primary nutrition, but they diverge on supplementation and sleep practices.
Supplements
Vitamin D drops are the one supplement all five sources agree on. Breastfed babies do not get enough vitamin D from breast milk alone, and since infants are kept out of direct sunlight, supplementation is essential.
- AAP: 400 IU/day starting within days of birth
- Dr. Patrick: 400 IU/day for baby, plus nursing mother should take 6,000 IU/day to enrich breast milk
- WAPF/Sarah Pope: Prefer cod liver oil as the vitamin D source (provides vitamins A and D together naturally), starting with 1-3 drops at 3 months
- Huberman: Emphasizes vitamin D as a steroid hormone regulating over 5% of the human genome, with receptors throughout the brain
Cod liver oil is strongly recommended by WAPF-aligned sources starting around 3-4 months. It provides vitamins A, D, and omega-3 DHA/EPA in their natural form. Dr. Patrick focuses instead on maternal omega-3 supplementation (3g/day fish oil) to enrich breast milk. Conventional pediatrics does not specifically recommend CLO but supports omega-3 and vitamin D intake.
Probiotics show promise for breastfed infants with colic. A meta-analysis in the AAP's Pediatrics journal found that Lactobacillus reuteri DSM 17938 reduced crying by an average of 51 minutes per day. WAPF and Dr. Patrick both recommend the nursing mother take probiotics and consume fermented foods to benefit the baby through breast milk.
Nutrition
All perspectives agree that breast milk from a well-nourished mother is the gold standard. Where they differ is what to do when breastfeeding is not possible. WAPF and Sarah Pope advocate for homemade raw milk formula as far superior to commercial options, while the AAP warns against homemade formula due to contamination risks and recommends iron-fortified commercial formula.
Huberman highlights the neuroscience of breastfeeding: it triggers oxytocin release in both mother and baby, activating reward centers in the brain and forming the foundation of the infant's first social bond.
Gut Health
The newborn microbiome is established during vaginal birth and through breastfeeding. All perspectives agree this is critical for lifelong health. Breast milk contains human milk oligosaccharides (HMOs) that specifically feed beneficial bacteria. For C-section babies, experts suggest discussing probiotic options with your pediatrician.
Sleep
The AAP's safe sleep guidelines are clear: back to sleep, firm flat surface, room sharing (not bed sharing) for at least 6 months, no soft objects or loose bedding, room temperature 68-72 degrees F.
One of Huberman's most specific warnings for parents: avoid white noise machines. He cites research published in Science (Chang & Merzenich, 2003) showing that continuous white noise exposure delays auditory cortex maturation in developing animals by preventing normal sound-frequency map formation.
Development
Conventional pediatrics emphasizes supervised tummy time from day one (3-5 minutes, 2-3 times daily). WAPF-aligned sources focus on nutrition as the primary driver of brain development - DHA, cholesterol, and saturated fats are the building blocks. Huberman's top protocol: get the baby outdoors for morning sunlight exposure (indirect, not direct sun) to set the circadian clock - 5-10 minutes on clear days, 10-20 on cloudy days.
3-6 Months: Preparing for First Foods
Iron stores from birth begin to deplete around 4-6 months, and signs of readiness for solid food may appear. This is also when perspectives start to diverge significantly on what babies should eat first.
Supplements
Continue vitamin D supplementation. WAPF sources recommend transitioning to cod liver oil as the vitamin D source at 4 months (1/4 tsp high-vitamin CLO). The AAP recommends that exclusively breastfed infants begin 1 mg/kg/day oral iron supplementation at 4 months.
WAPF and Sarah Pope strongly prefer food-based iron (egg yolk and liver) over supplements, arguing that heme iron from animal foods is far more bioavailable and comes with natural cofactors like copper and vitamin A.
Nutrition
This is where the biggest disagreements begin. What should baby's first food be?
- WAPF/Sarah Pope: Soft-cooked pastured egg yolk at 4 months - their signature first food recommendation. Rich in cholesterol, choline, iron, DHA, and fat-soluble vitamins.
- Dr. Patrick: Follows readiness signs. Choline-rich foods (egg yolks, liver) are excellent early foods for brain development. Each egg yolk provides approximately 150mg choline.
- AAP: Iron-rich foods around 6 months - pureed meats, iron-fortified cereals (not necessarily rice), beans, vegetables. Early allergen introduction at 4-6 months reduces allergy risk by up to 80% (LEAP study).
- Huberman: Emphasizes that diet diversity is crucial for building a healthy microbiome - variety matters more than timing.
Gut Health
WAPF sources recommend introducing bone broth at 4-6 months as one of baby's earliest foods. It provides easily absorbable minerals, gelatin that heals the gut lining, and glycine for tissue building. Sarah Pope notes to watch for histamine reactions and use fresh, shorter-cooked broth if sensitive.
Sleep & Development
Continue dark, cool sleep environment. Begin establishing consistent circadian rhythm cues: morning outdoor light, dim lights in the evening. Huberman notes the circadian clock needs at minimum 2 weeks of consistent scheduling to calibrate.
For development, expose the infant to rich, varied acoustic environments (speech, music, natural sounds). This is the critical period for auditory cortex development, and human interaction allows greater specialization of language development compared to recorded audio.
6-9 Months: First Foods and Expanding the Diet
This is the age when solid foods become a significant part of baby's diet, and the rice cereal debate comes to a head.
Supplements
WAPF-aligned sources increase cod liver oil to 1/2 teaspoon high-vitamin CLO by 8 months. Dr. Patrick supports beginning to mix small amounts of fish oil directly into baby's food. Both she and Huberman emphasize that phospholipid DHA (from salmon roe) is absorbed 10x better in developing brains.
Nutrition
Liver and organ meats are introduced at this stage. WAPF considers liver the most nutrient-dense food on the planet - providing more iron, zinc, B12, folate, vitamin A, and copper per ounce than any other food. Even conventional pediatrics supports pureed meats as excellent iron-rich complementary foods.
Allergen introduction is a priority. The LEAP study and subsequent research shows that introducing common allergens (peanut, egg, dairy, wheat, soy, fish, tree nuts, sesame) between 4-6 months significantly reduces allergy risk. All perspectives support this with varying emphasis.
Why we never recommend rice cereal: Rice absorbs 10x more arsenic from the environment than other grains. Infant rice cereal has 6x more arsenic than other types of infant cereal. Babies consume about 3x more rice relative to body weight than adults. Even the FDA found that low levels of arsenic can negatively impact neurodevelopment. Organic rice contains the same amount of inorganic arsenic as conventional rice, and brown rice actually has more arsenic than white rice because arsenic accumulates in the germ.
Better first food alternatives include:
- Egg yolk (rich in choline, iron, and fat-soluble vitamins)
- Pureed meats (iron-rich, easily digestible protein)
- Avocado (healthy fats, potassium, gentle on digestion)
- Sweet potato (nutrient-dense, naturally sweet, easy to puree)
- Bone broth (minerals, collagen, gut-healing properties)
- Pureed liver (most nutrient-dense food available)
- Banana (gentle, naturally sweet, potassium-rich)
- Oatmeal cereal (if choosing a grain, oats have far less arsenic than rice)
Sources: FDA Supporting Document for Action Level for Inorganic Arsenic in Rice Cereals, Healthy Babies Bright Futures, HealthyChildren.org.
Gut Health
This is the stage for introducing fermented foods. WAPF recommends small amounts of sauerkraut juice, yogurt, or kefir. Building a diverse microbiome through varied food exposure supports immune development and brain-gut signaling.
Sleep & Development
WAPF-aligned sources note that well-nourished babies with adequate fat and cholesterol naturally develop better sleep patterns. Conventional pediatrics recommends consistent bedtime routines and continuing safe sleep practices. Object permanence and major cognitive leaps happen during this period - a well-rested baby navigates these developmental transitions more easily.
9-12 Months: Expanding Diet and Independence
By 9-12 months, baby is typically eating a wider variety of foods, developing motor skills for self-feeding, and may be moving toward sleeping through the night more consistently.
Supplements
WAPF recommends the full infant supplement protocol: cod liver oil (building toward 1/2 tsp high-vitamin CLO), continued vitamin D, and ensuring adequate fat-soluble vitamins A, D, and K2 through diet and supplementation. The AAP continues to recommend 400 IU/day vitamin D and screening for iron deficiency anemia at the 1-year visit.
Nutrition
Self-feeding and finger foods become central. All perspectives support expanding diet diversity. Key differences emerge around dairy: WAPF sources may introduce raw dairy at this stage (a topic of significant debate), while conventional pediatrics does not recommend cow's milk as a drink until 12 months but supports yogurt and cheese as complementary foods.
Gut Health
Continue building microbiome diversity through varied foods, fermented foods where appropriate, and outdoor play (which exposes children to beneficial environmental microbes). Dr. Patrick emphasizes that each new food introduces new bacterial communities to the gut, supporting a wider range of beneficial neurochemical production.
Sleep & Development
Sleep regressions are common around 8-10 months as babies process new cognitive skills (crawling, pulling to stand, first words). Huberman's framework suggests maintaining consistent light cues - morning sunlight and dim evenings - to help the developing circadian system stay on track through these disruptions. Continue avoiding white noise machines.
Crawling, standing, and language emergence are all happening. Responsive caregiving - talking to your baby, reading, singing, and making eye contact - activates genes promoting brain plasticity.
1-2 Years: Toddler Transitions
The transition from baby to toddler brings new nutritional needs, sleep changes, and a whole lot of opinions about when to wean and what to feed a notoriously picky new eater.
Supplements
The toddler supplement stack varies by perspective:
- WAPF: Cod liver oil remains the cornerstone (1/2 to 1 tsp high-vitamin CLO). Add butter oil for vitamin K2.
- Dr. Patrick: Continue vitamin D, omega-3 DHA, and ensure adequate choline intake. A high-quality multivitamin can fill gaps.
- AAP: Continue vitamin D (600 IU/day after age 1). Consider a multivitamin if diet is limited. Screen for iron deficiency.
- Huberman: Emphasizes omega-3 DHA for ongoing brain development, adequate vitamin D, and morning sunlight as a non-negotiable daily practice.
Nutrition
Transitioning off formula or breast milk to whole foods is a major milestone. WAPF and Sarah Pope strongly advocate for full-fat raw dairy (whole milk, yogurt, kefir) as a nutrient-dense replacement, while conventional pediatrics recommends whole pasteurized cow's milk starting at 12 months.
Sugar avoidance is a point of strong consensus. All five perspectives agree that added sugar is harmful for toddlers, though they express it differently. WAPF views sugar as damaging to developing teeth and gut flora. Dr. Patrick notes sugar's inflammatory effects and impact on the developing brain. The AAP recommends zero added sugar before age 2.
Gut Health
Maintaining gut health through varied diet, fermented foods, outdoor play, and minimizing unnecessary antibiotics is emphasized across all perspectives. If antibiotics are necessary, all sources support probiotic supplementation during and after the course.
Sleep
Toddlers need 11-14 hours of sleep per 24 hours (including naps). Nutrition-first perspectives note that adequate saturated fat, cholesterol, and fat-soluble vitamins support neurotransmitter production for sleep regulation. Huberman's framework emphasizes that the circadian system is still developing and benefits from consistent timing, morning light exposure, and a dark sleep environment.
Development
Walking, talking, and emotional development are the headlines of this stage. Huberman's research highlights that this is a period of intense neuroplasticity - the brain is pruning unused connections and strengthening frequently used ones. Rich language environments, physical play, outdoor exploration, and responsive caregiving all support this process.
2-3 Years: Growing Independence
Toddlers become more independent eaters with stronger preferences (and stronger opinions). Nutritional priorities shift toward maintaining good habits and filling gaps.
Supplements
WAPF continues cod liver oil as the foundation and may add a chewable vitamin C. Dr. Patrick supports a high-quality multivitamin gummy plus continued omega-3 DHA. Conventional pediatrics recommends a multivitamin only if the diet is limited, with continued focus on vitamin D (600 IU/day).
Nutrition
Picky eating strategies become essential. All perspectives share common ground here: continue offering rejected foods (it can take 15-20 exposures before a child accepts a new food), model good eating behavior, avoid using food as reward or punishment, and make mealtimes low-pressure.
WAPF and Sarah Pope emphasize sneaking nutrient-dense foods into meals the child already enjoys - liver pate mixed into meat sauce, bone broth as the base for soups, butter and egg yolks added to everything.
Gut Health
Making fermented foods a daily habit is a priority for WAPF-aligned sources. Small amounts of sauerkraut, pickles, yogurt, or kefir with meals provide ongoing probiotic support. Huberman emphasizes that microbiome diversity established during early childhood has lasting effects on brain-gut signaling and immune function.
Sleep & Development
Nap transitions (from two naps to one, and eventually dropping naps entirely) are a common challenge. Consistent routines, appropriate timing, and adequate nutrition all support smoother transitions. Outdoor play and sun exposure continue to be emphasized across all perspectives for both development and circadian health.
3-5 Years: Preparing for School and Beyond
The preschool years bring new immune challenges, dental health considerations, and preparation for the cognitive demands of school.
Supplements
Supplement needs at this age depend on diet quality. WAPF continues with cod liver oil and may add butter oil for the vitamin K2 content, which they consider essential for dental health. A high-quality multivitamin and omega-3 DHA supplement are recommended by most perspectives for children with less-than-ideal diets.
Nutrition
Building nutrition independence is the goal. Teaching children about food, involving them in cooking, growing a garden together - these all support long-term healthy eating habits. WAPF emphasizes that children who grow up eating nutrient-dense traditional foods develop wider dental arches, straighter teeth, and greater resistance to illness.
Immune Health
As children enter group settings (preschool, daycare), immune challenges increase. Vitamin C, vitamin D, omega-3s, and a diverse diet rich in whole foods are the common recommendations across perspectives for supporting immune function. WAPF specifically recommends cod liver oil through cold and flu season.
Dental Health
WAPF's cavity-healing protocol is one of their most distinctive recommendations: high-vitamin cod liver oil combined with butter oil (for vitamin K2) plus a diet free of processed sugar and refined flour. They cite Dr. Weston Price's research showing that traditional diets produced cavity-free children. Conventional dentistry focuses on fluoride, brushing, flossing, and limiting sugar.
Sleep & Development
Preschoolers need 10-13 hours of sleep per 24 hours. Many children drop naps between ages 3-5. Focus, behavior, and school readiness are closely tied to adequate sleep, nutrition, and physical activity. Huberman's research on neuroplasticity suggests that this is still a highly sensitive period for brain development - rich learning environments, physical play, adequate omega-3 DHA, and consistent sleep all support cognitive readiness for school.
Product Recommendations
Based on our research across all five perspectives, here are the products most frequently recommended. We include only products with strong reputations for quality and purity.
Vitamin D Drops
- Carlson Baby's Super Daily D3 - 400 IU per drop, single ingredient (vitamin D3 in MCT oil), no additives. Used by Dr. Rhonda Patrick.
- Nordic Naturals Baby's Vitamin D3 - 400 IU per drop, organic extra virgin olive oil base, third-party tested.
Cod Liver Oil
- Rosita Extra Virgin Cod Liver Oil (EVCLO) - The only fresh, wild-caught, raw CLO. Contains naturally occurring vitamins A and D plus full-spectrum omega-3s. Gold standard for WAPF families.
- Nordic Naturals Baby's DHA - 1 mL provides 485mg omega-3 with 350mg DHA. Purified cod liver oil with dropper for easy dosing.
Probiotics
- BioGaia Protectis Baby Drops - Contains the specific L. reuteri DSM 17938 strain studied in clinical trials for colic.
- Garden of Life Baby Probiotic - 4 billion CFU with L. rhamnosus and B. infantis, specifically formulated for infants.
- Culturelle Kids Daily Probiotic - For toddlers and older children. Contains Lactobacillus rhamnosus GG, one of the most studied probiotic strains.
Iron
- NovaFerrum Infant Iron Supplement - Naturally sweetened, polysaccharide iron complex for gentler absorption. Pediatrician-recommended.
Multivitamins (Toddlers and Up)
- Pure Encapsulations PureNutrients Gummies - Clean formula, no artificial colors or flavors.
- Nordic Naturals Children's DHA - Omega-3 supplement specifically dosed for children.
Product recommendations are based on our research of publicly available content from these expert sources as of February 2026. Verify current recommendations with each source directly. As an Amazon Associate, we earn from qualifying purchases at no extra cost to you.
When to Talk to Your Pediatrician
This guide is for educational purposes only and is not a substitute for medical advice. Please talk to your pediatrician before starting any supplement or making significant changes to your child's diet. Specifically, consult your doctor if:
- Your baby was born prematurely or has any underlying health conditions
- You are considering supplements beyond the standard vitamin D recommendation
- Your child shows signs of food allergies or sensitivities (eczema, blood in stool, excessive fussiness)
- Your child is not meeting developmental milestones
- You are concerned about iron deficiency or other nutritional gaps
- Your child has persistent sleep problems that do not improve with routine changes
- You are considering a non-standard formula (such as homemade formula)
- Your child needs antibiotics and you want to discuss probiotic support
The best wellness plan is one that combines the knowledge you gather from trusted sources with the personalized guidance of a healthcare provider who knows your child.
For detailed supplement recommendations by age, see our family supplement guide.
Want the interactive version? Our free Baby & Toddler Wellness Tool lets you select your child's exact age range and filter by expert perspective. It includes specific dosing guidance, product links, and warnings for every recommendation in this guide.