We should always encourage children to eat a balanced and varied diet including Calcium rich foods, lean proteins, whole grains and plenty of fruits and vegetables as the best way to get all the nutrients they need. Of course each child has their own unique needs and health issues that may require highly specific recommendations. But, generally speaking, if you feel your child is not eating enough variety to meet their needs then a basic multivitamin is safe and can help fill in nutritional “gaps”. There are two additional nutrients that may be of even greater importance to supplement: omega 3 fatty acids and Vitamin D. Many children simply do not consume fish or get adequate sunlight to meet Vitamin D needs throughout the year.
omega 3 fatty acids play a critical role in brain and eye development, learning, and mood with low levels associated with depression. Many people do not like fish or have concerns about mercury contamination in fish. In this case, taking fish oil supplements is actually a safer choice than frequently consuming certain types of fish. Tests done by ConsumerLab.com on omega-3 fatty acid supplements showed that all but two were fresh and all contained their claimed amounts of EPA and DHA. None of the products were found to contain detectable levels of mercury. By comparison, mercury levels in fish generally range from 10 ppb to 1,000 ppb, depending on the fish. In addition, none of the products contained unsafe levels of PCBs. PCBs have been found in several fish including farm-raised salmon.
In young children under age 5, DHA is the fatty acid of most importance. Many products are now fortified with DHA including juices, milk, and Yogurt or chewable supplements. The dosing ranges from 150-250 mg DHA/day for young children over 2. Infants can receive DHA via mom’s breast milk if she is supplementing her diet with DHA. As children age, then they can begin to increase the amount of EPA they take. Starting around 5 years old transition from mainly DHA to a product containing 300-500 mg EPA in addition to smaller amounts of DHA. There is no RDA established for omega 3 fats.
Vitamin D is crucial to bone development and Immune system function and has been associated with a reduced risk of various cancers and autoimmune conditions including type 1 diabetes and multiple sclerosis. It also helps reduce the risk of colds and influenza. Researchers are now looking at its role in autism, depression, and other related disorders.
Many children simply do not consume enough vitamin D through food or sunlight, especially in the winter months. The American Academy of Pediatrics recommends all children receive 400 IU/day of Vitamin D3 starting in the first few days of life. This is double previous recommendations. Some health experts recommend even higher doses during the winter months. Children under one may take up to 1000 IU/day and children over one may take up to 2000 IU/day, especially during the winter months with low sun exposure. If they are receiving adequate sunshine, such as during the summer months, then additional supplementation may not be necessary. Do not exceed these amounts unless testing has been done and higher dose supplements are indicated per your healthcare Professional’s recommendations.
If your child has any special health concerns please consult with a knowledgeable health Professional before adding or changing any dietary supplements.
Megan Witt, RD, LD
Tags: Autism, Calcium, Cancer, Children, Cold, Colds, Depression, Diabetes, Flu, Food, Immune, Immune system, Mood, Multivitamin
