Do Kids and Teens need Vitamins to Supplement the diet?

Nutrition: The Foundation for Mental and Physical Health in Kids & Teens

The Impact of Diet on Mental Health

Poor dietary quality and nutritional deficiencies are gaining more attention as major causes in the development of mental and physical health disorders. In addition, there is a strong association between a poor diet and the exacerbation of mood disorders, including anxiety and depression, physical diseases, and overall general well-being.

Eating high-quality foods that contain vitamins, minerals, and antioxidants is necessary to maintain health at any age. This is particularly crucial in children and teens when the brain and body are developing at such a rapid rate—high premium fuel is necessary. When the main source of fuel is “low premium,” like refined foods, the body and brain will not function very well for very long.

Challenges in Meeting Nutritional Needs

Even if a family is aware of the importance of a healthy diet as the foundation for health, and nutritious meals are on the menu, it is a real challenge to meet all the vitamin and mineral needs through food alone. Some of the reasons include:

• Low level of nutrients in our foods due to agricultural practices
• Picky eaters
• Allergies
• Growth spurts
• Stress
• Dietary choices such as vegetarianism

For those families who have chosen a vegetarian diet, they need to be aware of common deficiencies, especially in developmental years.

The Rise of Ultra-Processed Foods

Most people are not aware of the importance of a healthy diet and the mental and physical consequences of processed foods that lead to nutrient deficiencies. The statistics for the consumption of ultra-processed foods are staggering: US children and teens consume 67% of their calories from ultra-processed foods while Canadian children and teens consume 34%.

The rates of chronic diseases and mental health disorders have risen exponentially over the last few decades in people of all ages, but the mental and physical health of children is a growing concern. The reasons are multi-factored, but the common thread shows our modern lifestyle and the “stressogenic” environment we live in as the main contributing causes. If we don’t change the current trend—our eating patterns and lifestyle in general—future projections of the incidence of mental health and physical problems will continue to rise.

Essential Nutrients for Growing Minds

The foundation of optimal health is the food we put in our bodies on a daily basis, along with other lifestyle factors such as dietary supplements and exercise. As previously discussed, the developing brain and body require a higher level of nutrients in general, but when under stress, as most kids are today, the need increases.

Common nutrient deficiencies include:

• Vitamin D (Common due to limited sun exposure)
• Vitamins A, C, and E
• Zinc and Iron (Iron deficiency is common in ADHD)
• Vitamin B12
• Protein
• Magnesium (especially during times of stress)
• Omega-3 Fatty Acids
• Probiotics (Important for stomach upsets or after antibiotics)

Smart Supplementation Strategies

An easy way to ensure that kids and teens have an adequate intake of overall vitamins and minerals is to have them take a multivitamin and mineral supplement daily and extra Vitamin D in the winter. If a specific deficiency has been identified by a health practitioner, such as iron deficiency or B12 in vegetarians, then additional supplementation will be required.

Easy Formats for Kids

There are chewable tablet, gummy, and powdered forms of all these vitamins available for kids who are unable to swallow pills.

Protein powder and liquid Omega-3s are easily added to smoothies in the morning. It is important to start the day with extra protein and good fats to provide high-quality fuel for the brain.

The Power of Saffron

The herb Saffron has been proven to balance moods, relieve nervousness, reduce symptoms of stress and irritability, and improve sleep quality. Study results show that saffron compares to methylphenidate (Ritalin) for some of the symptoms of ADHD, and when the two are taken together, they provide more effective results. In Canada, saffron can be taken by children 12 and over.

Balancing Blood Sugar & Mood

Children’s behaviour often deteriorates in the late morning and late afternoon, or 3–4 hours after a meal. When blood sugar levels go down, stress hormones kick in to raise them again, but this can cause behavioural problems and diminished concentration. It is very important for children and teens to have a breakfast that includes high-quality protein, such as smoothies with protein powder, yogurt, and almond milk.

Additional suggestions for maintaining energy balance and smoothing out blood sugar mood swings:

• Encourage children and teens to graze on nutritious food throughout the day.
• Send snacks to school that are high in protein and good fats for mid-morning and mid-afternoon snacks.
• When away from home, carry snacks with you to avoid blood sugar dips and meltdowns.
• At home, keep a supply of healthy snacks readily available in the fridge such as veggies and dip, or nuts and seeds.

Conclusion

Growing children need a healthy diet similar to the Mediterranean diet as a general foundation to support overall health. Added supplements provide nutritional fuel for the developing body and brain to help buffer daily stressors. We can be proactive by choosing a healthy lifestyle with regular exercise, healthy foods, and supplements to prevent mental and physical health problems.

Please refer to my book Mental Health Crisis in Children and Teens: Nutrition a Real Solution for more information.