My Kids Don’t Need Supplements!

Do your kids eat eight to ten servings of organic vegetables per day? And I am talking about the deepcolored veggies like kale, broccoli, spinach and cabbage, not French fries and ketchup. If you answered yes, call Guinness Book of World Records! Veggies are our most nutrient-dense foods. I emphasize organic foods because they are more nutritious! A study published last year found, after 1,240 comparisons of organic vs. conventional produce, that the organic versions were significantly higher in most vitamins and minerals.² Furthermore, most conventional foods are lacking nutrients right from the beginning due to premature picking, chemical farming methods, over-farmed soils, topsoil erosion, lengthy shipping and storage, as well as chemicalized, poorly-fed, and overcrowded animals. 20 By the time you have purchased and prepared the food, many, if not most, of the nutrients are gone. What about sugar and white flour? These “foods” actually drain the body of nutrients – just soaks them right up!³ Clearly, everyone can benefit from supplementation.

How Supplements Can Improve a Child’s Health

IQ & Brainpower

The brain requires many nutrients to function properly and produce neurotransmitters, which are substances that control mood, mind, memory, and behavior.22 Research shows that school-age children supplementing with vitamins and minerals have a measurable increase in I.Q., enhanced learning ability,⁴ and higher test scores measuring verbal and nonverbal reasoning⁵ compared to those children not supplementing. A recent study found that one in five children of working class families are at risk for multiple nutrient deficiencies. This means one in five children living in financially stable homes are not sufficiently nourished to prevent intellectual impairment.⁶

Immunity

Nutrient deficiency is the most frequent cause of a depressed immune system. Even marginal deficiencies of single or multiple nutrients can have profound influences on its strength.⁷ Zinc, iron, copper, selenium, vitamins A, B6, C, and E all have critical roles in the maintenance of optimum immune function, and low levels of these nutrients often result in immune dysfunction^{8 9 10 11 12} – meaning more frequent and severe infections.

Disease Prevention

As technology has progressed, so has our world’s chemical load. Our children are being raised in a more challenging world, exposed to more pesticides, air and water pollution, food dditives and preservatives, smoke, rancid fats, and stress - all factors that raise free radical levels. It is these free radicals that contribute to almost every disease by causing cellular and tissue damage in the body.^{13 14} Fortunately Mother Nature provided natural free radical combaters called antioxidants,14 found in brightly colored vegetables, fruits, grass-fed beef, and other natural, whole foods. Simply put, children with adequate nutrient intake are better able to counteract the negative effects of the free radicals that can contribute to disease.¹⁵

A recently published study suggests supplementation may protect the health of a child’s heart. In adults, an elevated homocysteine level is a risk factor for cardiovascular disease. This study showed children not taking a multivitamin had six percent more homocysteine than children taking only one supplement a week. Those taking daily supplements were the most protected from high homocysteine levels.¹⁶ Currently, this evidence does not mean supplements for children will prevent heart attacks or strokes later in life, but it may provide some hints as to how important supplementation is for their immediate and long-term health. Compared to adults, there are fewer research studies on children and supplementation. Could we further decrease the risk of heart disease, diabetes, and cancer if children supplemented early in life? There are many questions without scientifically proven answers, but looking at the obvious factors presented, why take the risk of not supplementing? 

Overall Better Health

A very compelling observational survey was conducted at a “low-performing” elementary school in Oklahoma participating in the Vitamin Relief USA-Children First program. This program provides children with a daily multivitamin. After supplementation, marked improvements were observed in the school attendance, academics, behavior, energy, appetites, and self-image of the 1,000 children represented in the survey. Forty-two percent of parents said their children were eating better, while 29% claimed their children were feeling better physically and more physically active. According to the survey, children were sick less often and those who did get sick were not as severe and did not suffer as long. Also, many parents and teachers claimed that students were doing better academically with higher grades.¹⁷

Are the Government Recommendations Enough?

Government nutrient standards do not address or consider optimal health or the prevention of degenerative diseases, such as cancer and heart disease. Kids are not immune to these conditions; cancer is the most common cause of disease-related mortality for children ages 1-19¹⁸ and it is now recognized that risk factors of heart disease begin in childhood.¹⁹ Our children are at little risk of developing deficiency diseases like scurvy. However, they are at significant risk of degenerative diseases, which are greatly influenced by the nutrients we take in on a daily basis.^{20 21} Government recommendations are not adequate for optimal health and to prevent degenerative disease.3 With that said, do our children even get these inadequate recommendations? NO. Research confirms that the lack of vegetables, along with the excess “empty-calorie foods” children take in, contribute to malnutrition - too many calories without enough vitamins and minerals.²² Children have been found to be low in vitamin B6, vitamin A and C, iron, calcium, and zinc.^{22 23}

Basic Supplement Program

The general rule is to provide your child with extra nutrients to make sure that no possible deficiencies develop during rapid stages of growth. Similarly, avoiding nutrient insufficiencies during adulthood is just as important and can be minimized with the same supplement program but with different dosages. Most supplement manufacturers will list dosage suggestions right on the bottle. Any dose recommendations found below are general ranges to consider; however, every child’s supplemental needs are different. Weight is a better guideline than age when looking at how much to supplement.¹⁹ Adult supplement manufacturers most often set their label-recommended amounts for a 150 lb. person, so you can extrapolate from there. This is not an exact science; you need to evaluate your child’s particular needs often to provide what is practical for each stage in their life.
 

Multiple

A well-balanced, high quality multiple vitamin and mineral is the first supplement to incorporate. They offer “nutritional insurance” to help fill the nutrient holes of a diet.

Fish oil

The growth and development of the brain and central nervous system are particularly dependent upon the presence of an adequate amount of the omega 3 fatty acids EPA and DHA.²⁵ We are eating less omega-3 fatty acids (found in wild fish, grass-fed meats, organic eggs, and flaxseed) more than ever before, and increasing our omega-6 (found in safflower, corn, sunflower oils, grain fed meats, and commercial eggs) by leaps and bounds. Ancestral diets contained omega-3 and omega-6 in a ratio of approximately 1:1. Today’s ratios stand between 1:20 to 1:30.26,27 The difference between the source of oil you choose to give your child has to do with the conversion in the body. We can manufacture EPA and DHA from omega-3 fatty acids found in plants like flaxseed; however, this conversion is not efficient and it does not provide enough for a growing brain.^{1 28} The preformed fatty acids EPA and DHA, which are essential for brain development and function, are abundant in cold-water fatty fish. Impaired attention, hyperactivity symptoms, and visual problems are often linked with omega-3 fatty acid deficiency.^{18 29} Consider serving wild cold-water fish like tuna or salmon once or twice per week, as well as supplementing with 1 to 2 grams of fish oil per day.¹

Antioxidants

Judging from the fact our bodies are constantly being bombarded with free radials, antioxidants are extremely important for health maintenance and disease prevention. These free radical combaters include a number of different nutrients, namely vitamin C (500 mg to 1000 mg), beta-carotene (10,000 IU), vitamin E (200 IU to 400 IU), and selenium (50 IU).¹⁹ Other supplements with antioxidant power to consider include garlic, coenzyme Q10, and alpha lipoic acid. I recommend a multiple antioxidant formula that offers a variety of different antioxidant nutrients to provide their spectrum of function.

Calcium/magnesium

Building bone mass early in life can help prevent osteoporosis. A survey showed that only 19% of adolescents averaged about 500 mg per day.³⁰ Most children do not get enough calcium, even if they drink milk.^{31 32} Supplementation of this nutrient often depends on one’s calcium intake through food and other lifestyle habits. A general supplement range for calcium is between 500 mg to 1000 mg, with half or the same amount of magnesium. Vitamin D is important for calcium absorption. Consider 400 IU of vitamin D,¹⁹ which can be collectively found in a multiple, some calcium/magnesium formulas, and cod liver oil.

Additional Supplements to Consider

Veggies in a Pill

Several companies have come out with veggie-concentrate products that help boost a child’s intake of nutrients lacking from inadequate vegetable consumption.

Green Drink

These whole food supplements contain green vegetables and herbs such as alfalfa, wheat grass, barley grass and spirulina, and are loaded with phytonutrients, vitamins, and minerals. The powdered forms can easily be mixed with liquid or added into a smoothie. Although these powders cannot replace the benefits of whole plant foods in the diet, they are similar to “drinking your veggies.”

B vitamins

These nutrients are vital for energy production, brain function, memory, and a strong immune system.3,20 An extra B complex may be appropriate for those children who are under a moderate to high amount of stress, or consume large amounts of sugar, white flour, and caffeine, since these factors readily deplete these valuable nutrients.^{1 3}

Extra Brain Nutrients

There are a number of formulas that contain nutrients that help support brain function for active children. Some of the nutrients found in these formulas include phosphatidylserine, choline, and DMAE.

To avoid stomach upset, give supplements after a meal unless suggested otherwise. Since many younger children dislike swallowing tablets or capsules, many companies have produced quality liquid, powder, and chewable forms. Stay alert; many of these formulas contain refined sugars, artificial sweeteners, colors, and other additives to make them more appealing. Be sure to choose supplements from companies that use natural, wholesome ingredients, such as rice syrup and natural coloring. If your child is resistant to taking anything down, try to find ways to hide it in smoothies, naturally sweetened yogurt, or Popsicles.

Food, particularly fresh organic produce, is unquestionably the best source of nutrients and the foundation of optimal health. However, adding the basic supplemental nutrition program will provide “health insurance” as well as give additional support for brain function, immune strength, and may help detour disease now as well as later in life.

References available upon request