When it comes to kids’ health, our team of dietitians is frequently fielding questions about food, nutrition, and supplements. Ones we hear often include:
Is there anything I can give my kids for better sleep?
What should I give them if they’re picky eaters?
What’s the best vitamin for the brain, focus, and behavior?
What should I give my kids to help their digestion?
What’s the most important thing for their immune system?
And even when there’s not a specific issue or symptom to address, there always seem to be questions about supplement safety and when and how to use them — if at all.
Food for Thought
There’s no arguing that a balanced diet full of colorful fruits and veggies, quality protein, healthy fat, and fiber-rich sources of starch is crucial for health and development in kids. The reality, however, is that most kids’ intakes need support for optimal health, especially because they are in a crucial period of growth that can impact the trajectory of their health for the long run.
Statistics show that nine in 10 kids aren’t eating enough vegetables, and nearly 40 percent of the average kids’ intake is from “empty” calories (high-calorie foods with little micronutrient value and that are low in dietary fiber, which often come in the form of fast food, highly processed snacks, or both). Plus, kids are under similar environmental circumstances as adults that can increase their nutrient needs: overbooked schedules, chronic stress, and too much time indoors.
Another thing to consider is that children in Western culture are experiencing unprecedented levels of chronic health conditions that are getting normalized just because they’re common. This is including, but not limited to, chronic infections (and then the subsequent frequent use of antibiotics), constipation, sleep trouble, behavioral concerns, and skin issues. While all of these have complex etiologies, nutrition status absolutely can be one factor in the bigger health puzzle.
As we always like to say:
There’s no supplement that can replace a good diet, and there’s no diet that’s so good that it can’t benefit from supplementation.
Kids’ Supplements to Build a Foundation
While every child is different, there are a few basic — but impactful — options to consider in partnership with a pediatrician.
Multivitamin — with active nutrient forms and easily-absorbed minerals
Think of this as a fill-in-the-gaps, basic insurance policy for key vitamins and minerals that are crucial for optimal growth and development — especially for picky eaters.
There are a lot of kids vitamins on the market, and most of them are artificially colored, full of excess or artificial sweeteners, and made with synthetic nutrient forms.
Look for a multivitamin that contains a methylated folate (instead of folic acid), either methylcobalamin vitamin B12 or adenosylcobalamin vitamin B12 (instead of cyanocobalamin), and vitamin B6 in the Pyridoxal-5-Phosphate or P-5-P form. You’ll also want vitamin D found in the more active cholecalciferol form. Look closely at the label to help decipher these nutrient forms. While the multivitamin will contain more vitamins and minerals than just these, these forms are particularly important to prioritize and can help serve as a sign of a quality product.
Life Time carries Kids Vite, a powdered multivitamin that’s naturally flavored to have a fruit punch taste. It not only has more active and usable nutrient forms than most options on the market, but also includes added digestive support with fiber and probiotics plus elderberry for antioxidants and immune health. It’s easy to sneak into applesauce, a smoothie, or mix with a bit of an all-natural juice blend.
Omega-3s
Kids’ brains and neurological systems are rapidly growing — and they require a healthy amount of omega-3 fatty acids for support.
Since most kids aren’t eating enough fatty fish to meet their needs, incorporating extra support through a high-quality fish oil supplement is often a go-to strategy to aid in focus, mood, cognition, and healthy inflammation management. There’s also research suggesting it can be helpful for asthmatic symptoms and sleep (note: it should not cause any drowsiness).
In omega-3 supplements, try to find a fish oil with active, usable EPA (eicosapentanoic acid) and DHA (docosahexaenoic acid) forms of omega-3 fats. In early childhood, aim for an option higher in DHA for brain health and neurological development. The fats should be sourced from wild-caught fish and tested for contaminants to ensure purity and safety.
The top pick offered through Life Time is Kid-O-Mega, a liquid form in a light cherry-orange flavor that easily mixes into smoothies and yogurt.
Magnesium
One of the top mineral deficiencies for adults and kids is magnesium, and when status is low, it can lead to trouble sleeping, muscle cramping, constipation, cravings, and even issues with being able to unwind and relax. Magnesium status can get drained from sweating and activity, along with sugar intake and stress.
There are several different forms of magnesium and varying levels of absorption. Magnesium citrate powders can support kids who need to both replenish their stores and keep their bowels moving if they tend to skip days or have days without full elimination (which of course, gets uncomfortable).
A go-to pick to start with at Life Time is MagFizz, a kid-focused evening drink mix powder with magnesium, added minerals, and vitamin B2 for neurological and metabolic health. It comes in a lemon-lime flavor and is naturally sweetened and easy to mix with water or a splash of pineapple juice or lemonade. For kids who don’t necessarily need help with bowel regularity, a small amount of a powdered magnesium glycinate is another helpful option.
Kids’ Supplements to Consider Seasonally
Just like grown-ups, seasonal supplement updates can be a part of a larger strategy to prepare for cold and flu season or simply to just provide more targeted support as needed. Be sure to discuss any of these with your pediatrician before starting their use.
Vitamin C
Most people are familiar with using vitamin C for immune health. It becomes especially important in kids who are under-eating produce or who bruise easily. Plus, with iron deficiency in kids being so prevalent, using vitamin C alongside high-iron foods is a great way to increase the natural absorption of iron from those foods.
As an antioxidant, it also supports the production of glutathione, a powerful antioxidant for health and detoxification. Glutathione can get depleted with the use of acetaminophen (Tylenol®, for example), oxidative stress, and exposure to certain environmental factors such as pollutants and even chlorine from swimming pools.
Our expert picks for vitamin C include flavonoids, which are natural plant chemicals that provide antioxidants and help nutrients function more effectively in the body. For kids, Life Time offers Vit C Chews, a yummy-tasting, cherry-flavored tablet with 300 mg of vitamin C and synergistic plant compounds for more broad-functioning support.
Vitamin D and Zinc
Two of the most important micronutrients for the immune system include vitamin D (a pro-hormone) and zinc (a trace mineral).
With kids not spending enough time outdoors with exposed skin to produce ample vitamin D (especially in the winter), checking levels (with a blood test) is often necessary and repleting levels often requires supplementation. There aren’t any food-based sources of vitamin D with amounts high enough to correct a deficiency.
Kids can be at risk for low zinc levels, especially if their intake of meat is low, if they have a poor appetite, or if they eat a lot of processed foods containing corn and rice. Zinc is involved in both our first-line immune defenses as well as pathogen-specific responses and has been shown to support reduction in the duration of colds.
At Life Time, the go-to for kids during back to school timing, flu seasons, and around travel (especially air travel with more pathogen exposure) is usually Immun-E-Z, a lemon-berry flavored chewable lozenge that contains two forms of zinc and 1,000 IU of the active vitamin D3 form. Plus, it contains both elderberry fruit and elderberry extract, a fruit that is known for its antiviral properties.
For those who are looking for straightforward vitamin D support (with vitamin K2 added), an option that comes in a liquid dropper is another delivery format that can make dosing and intake easier for kids.
Note: It’s possible to overdo both vitamin D (which is fat soluble) and zinc which can block copper absorption over time. Work closely with your healthcare practitioner to determine the right duration to take these.
Bonus: L-Theanine
Most of us know that kids are under immense stress and pressure in today’s society. They often have demands from school, homework, and extracurricular activities that cause overbooked schedules. For those with social media exposure, it’s also common to feel stressed and frazzled from comparison and overstimulated from technology usage.
L-theanine is an amino acid derived from green tea that’s been used to support both focus and relaxation. It’s non-stimulating and also non-drowsy, making it a versatile option during the day to help with concentration and at night to help with winding down. It’s a safe option to use in conjunction with magnesium support, too. The LTH Kids Calm is an L-theanine supplement that kids tend to love: it’s a natural, no-added-sugar, no-artificial-sweetener, fruit-punch-flavored spray that you can use directly in the mouth or simply put on a spoon.
As always, nutrition is highly individualized and can vary based on intake, environment, and medical needs and more. If you have any questions or could use support, we’re here to help. Email us at nutriiton@lt.life.
