Do Kids and Teens need Vitamins to Supplement the diet?

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 are necessary to maintain health at any age but particularly in children and teens when the brain and body is developing at such a rapid rate- need 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.

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: the low level of nutrients in our foods due to agricultural practices, picky eaters, allergies, growth spurts, stress, and dietary choices such as vegetarian.  For those families who have chosen to have vegetarian diet, they need to be aware of the common deficiencies especially in developmental years.

However most people are not aware of the importance of a healthy diet and the mental and physical consequences from processed foods that lead to nutrient deficiencies.

The statistics for the consumption of ultra-processed foods for example, is staggering: US children and teens consume 67% of their calories from ultra-process foods while Canadian children and teens consume 34%. Research has shown that most diseases and health problems are caused by consuming excess process foods, deficient in nutrients that are necessary to support a developing brain and body. Teens are the most susceptible age group to multiple and various stressors and poor-quality diet.

The rates of chronic diseases and mental health disorders have risen exponentially over the last few decades in people of all ages, but the health mental and physical health of children is a growing concern due to several factors.  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.
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 requires 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, A, C E, zinc, iron, B12, protein and during times of stress B vitamins and magnesium.  Omega 3 fatty acids are also deficient in kids and probiotics are also important to consider especially if child complains of stomach upsets or has difficult stool or diarrhea or has been on courses of antibiotics.  

Causes of vitamin D deficiency are commonly due to limited sun exposure (sun protection clothing and sunscreens) and lack of D in diet. Vitamin D is necessary to supplement particularly in the winter months for people of all ages. Most nutrient deficiencies in general are caused by lack of dietary intake in the various food groups, such as C and A from fruits and vegetables by overconsumption of ultra-processed foods.

An easy way to try to ensure that kids and teens have an adequate intake of overall vitamin and minerals to have them take a multivitamin and mineral supplement daily and extra vitamin D in the winter.

If specific deficiency has been identified by a health practitioner, such as iron deficiency, which is common in those with ADHD, or iron and B12 in vegetarians then additional supplementation of this mineral will be required.

Please refer to my book Mental Health Crisis in children and teens: Nutrition a Real Solution for more information on nutritional requirements for specific conditions or dietary choices.

 There are chewable tablet, gummy and powdered forms of all of these vitamins available for kids who are unable to swallow vitamins. Protein powder and liquid omega-3s are easily added to smoothies in the morning and it is important to start the day with an extra protein and good fats to provide high quality fuel for the brain.  

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.

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.

In addition, here are some 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 vegies and dip, or nuts and seeds with a few raisins.

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

Please speak with the knowledgeable staff at Vitamin Shop for good quality vitamins for kids and teens.