Growing children have unique nutritional needs to support their development and overall health. While a well-rounded diet is essential, sometimes kids may benefit from natural health supplements to ensure they receive all the necessary vitamins and minerals. Here are my top 5 nutrients for healthy children, with recommendations for products that include these.
The recommendations are suitable for children 12 and over. It is generally accepted that children 12 years of age (assuming they are of normal body weight for that age) meet the requirements for adult dosages of nutrition. I have also noted products that would suit smaller children.
1. Vitamin D3 (with K2)
I admit that this is a two-for-one, but this power duo is not to missed when it comes to healthy bones, hormones, cardiovascular, and immune health. Vitamin D production, the sunshine vitamin, tends to be much lower from mid-autumn to mid-spring due to the angle (azimuth) of the sun. With the lower angle, UVB rays bounce back into the atmosphere and don’t get absorbed into the skin in higher amounts to interact with cholesterol to make vitamin D (yes, cholesterol helps make vitamin D).
Vitamin K works with vitamin D, as Robin does with Batman, by activating a hormone called calcitonin that drives calcium into the bones.
Products I recommend:
- BePure Vitamin D Restore
- Lighthouse Vitamin D3 (does not contain vitamin K)
- Radiance Vitamin D3 Chews (does not contain vitamin K) – suitable for smaller children
2. Protein
Although this is a macro-nutrient made up of chains of individual amino acids, so it’s kind of like a “twenty-two-for-one” (there are 22 different amino acids that play a role in human body function), protein is essential to not only build a healthy body but also to maintain the optimal function of one.
Consider this:
- Collagen = protein
- Blood cells = protein
- Immune cells = protein
- Hormones = protein
- Neurotransmitters = protein
- Hair, skin, nails = protein
- Muscle = protein, etc.
Unfortunately, in a high-carb world, protein doesn’t always get considered when kids are left to make healthy meal choices, and depending on level of activity those protein needs can vary.
Based on modern research, the optimal daily consumption of protein should be 0.8 grams per kilogram of body weight per day, or 12% of the total diet, but this level can increase in underweight children, or kids who are actively trying to increase muscle. In these kids, I recommend trying to increase protein intake to 1.2-1.5 grams per kilogram of body weight (with teens receiving the higher levels).
Products I recommend:
Adjust the serving size for your child based on the recommendations above.
Plant proteins are better digested and are generally anti-inflammatory, making them easier on the body.
3. L-theanine
This is an amino acid that is not essential for the direct function of your kids’ bodies but can help them (and you) immensely due to its action on the brain. Theanine not only helps calm an overly active brain (in both a child and their parents), but it is also sleep-regulatory without being sedative and can put your child's brain wave activity into the alpha brain wave frequency, which is the same frequency achieved by seasoned meditators. This can help improve study scores and reduce exam-related anxieties.
I use L-theanine whenever I get up in front of an audience for speaking engagements. Its effects are often noticed with 30 to 40 minutes of consumption and can last for quite a long time.
Products I recommend:
- Lighthouse L-Theanine 300 (300mg)
- Solgar L-Theanine (150mg)
- Radiance Kids Calm & Focus Gummies (low levels of theanine, and very much made for littlies)
4. DHA
Speaking of brains, DHA or Docosahexaenoic Acid is a fatty acid commonly found in fish oils. Not only does it help improve blood circulation to the brain, DHA has been shown to improve memory, balance moods, enhance and support the function of neural pathways in the brain and body, enhance and support optimal eye health, and has even been shown to reduce aggressiveness.
Products I recommend:
- Nordic Naturals DHA (high dose for bigger kids and adults)
- Nordic Naturals Arctic Cod Liver Oil - Lemon
- Nordic Naturals Children's DHA (suitable for smaller children)
5. B vitamins + the whole B-vitamin family
This is probably the number one nutrient family that I recommend in clinical practice. Although we should, in theory, get enough B vitamins from our diet (they’re largely found in fruits, veggies and mushrooms), vitamin B deficiencies are very common in clinical practice. Perhaps this is indicative of our high-carb lifestyles, or an increased biochemical need during times of stress.
Ensuring a steady intake of B vitamins is also important as most of the B vitamins are water-soluble and do not last long in the body. But why are these so important? Well, I can’t think of a single metabolic process in the body that doesn’t involve a B vitamin – things like energy production, detoxification, muscle building and recovery, cognition, memory formation and recall, hormone production, digestion, immune function, growth and development, neurotransmitter production and activity, mood regulation, and so much more.
Products I recommend:
- BePure - B-Vit Energy Restore
- Lighthouse B-Complex with Vitamin C
- Biotrace Phyto B (this has lower levels and is suitable for smaller children – you can also open the capsules and add them to a smoothie).
Top 5 nutrients for a healthy child
Growing children have unique nutritional needs to support their development and overall health. While a well-rounded diet is essential, sometimes kids may benefit from natural health supplements to ensure they receive all the necessary vitamins and minerals.
