Hey there! It has been awhile since I have written for the blog. Figuring out how to do life with two kids, a toddler and a newborn, has required ALL of me. I love being a mom to my two little girls, but man, the transition from one to two has been a huge adjustment for me! Slowly, but surely I am establishing a little routine for us and am finally lifting my head out of the newborn stage. It feels good to get back to working with clients and blogging again!
Recently, I have been asked by friends and clients what supplements they should be giving their kids now that they are back in school. Since this has been a hot question, I thought I would share my recommendations. Even if you don’t have children, I recommend all these supplements for adults. I would recommend a different amount based on your needs and lab values, but at least this gives you an idea of supplements that would help you too.
First, let me say that I am a big proponent of getting your nutrients through whole food. That’s why I am a dietitian! I am also a mom of a toddler who can be picky and could live off french fries and pizza, which means it can be difficult to make sure my kids are getting the nutrients they need every day. To ensure they are getting their needs met, I supplement their diets with the following nutrients:
1. Probiotics
Why do we need it?
- Microbiome is such an important “organ” in a child’s body. Keeping it in balance and healthy will help reduce the risk of eczema, allergies, respiratory tract infections, “tummy issues,” and can affect the brain helping regulate mood, anxiety, focus, and energy.
How much?
- For younger children: 2.5 - 5 billion CFU/day For older kids: 5 - 10 billion CFUs/day *To note: you would not want to take a probiotic if you struggle with certain issues (like SIBO). Check with your pediatrician before starting a probiotic to be sure all checks out well for your child.
How do you get it?
- From Food: Fermented foods like yogurt, kefir, pickles, olives, sauerkraut and kimchi are rich in beneficial bacteria. Eating nutrient-dense foods like vegetables, fruits, nuts, whole grains, and quality meats and seafood help maintain healthy levels of good bacteria in the gut.
- From a Supplement: I like MetaKids Baby Probiotic (for babies) and Flora Boost (for older kids). Garden of Life has a good one too.
2. Vitamin D
Why do we need it?
- For strong bones, a thriving immune system, and healthy mood support.
How much?
- Anywhere from 1000 - 5,000 IU/day depending on lab levels of Vitamin D *Always check with your pediatrician for the correct amount for your child
How do you get it?
- From Food: eat salmon or low-mercury tuna for lunch or dinner. Dairy products, nut milks, and some cereals are fortified with Vitamin D and can be great breakfast or snack options. Eggs for breakfast is also a good option.
- From a Supplement: Nordic Natural has a gummy version that is fun for kids
3. Vitamin C
Why do we need it?
- Vitamin C is the body’s tool for healing and to help fight infection. This is SO important for kids, especially one’s in school and especially during cold and flu season. It also promotes healthy muscles and skin.
How much?
- Around 100 - 500 mg/day (the upper end for when you may be experiencing cold symptoms) *Always check with your pediatrician for the correct amount for your child
How do you get it?
- From Food: Oranges, strawberries, tomatoes, potatoes, Brussels sprouts, spinach, and broccoli are all rich in Vitamin C.
- From a Supplement: I recommend getting most of your Vitamin C from food and getting the rest through a quality multivitamin like this one, Smarty Pants.
4. Omega 3s
Why do we need it?
- For optimal brain development, to protect our bodies from free radical damage that causes disease, promote healthy immune response, and help with focus and attention regulation.
How much?
- Around 2000 mg/day is supportive for most healthy children. *Always check with your pediatrician for the correct amount for your child
How do you get it?
- From Food: eat salmon or low-mercury tuna for lunch or dinner. Add walnuts, flaxseeds, and chia seeds to a fruit smoothie or oatmeal for breakfast.
- From a Supplement. I give my girls Nordic Naturals.
I hope this help you set up your child for success during the school year! If you find that you are having trouble figuring out what to feed your child to ensure they are getting the nutrients their little bodies need, I would love to help create a plan for you and your child. Contact me here and we can hop on a call to discuss your needs!
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