Back to School Wellness

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Back-To-School Wellness: A Parent’s Guide to Children’s Health & Supplements

As backpacks get packed and lunchboxes prepped, one essential area often overlooked in the back-to-school rush is children’s health. Beyond pencils and notebooks, kids need nutritional support to thrive academically and socially. With growing demands on their bodies and brains, good nutrition and supplementation can play a key role in boosting immunity, sharpening focus, and supporting cognitive development.

🧠 Brain Support: Fueling Young Minds

Children’s brains are in a constant state of growth and refinement. To support memory, learning, and emotional regulation, certain nutrients are especially beneficial:

  • Omega-3 Fatty Acids (DHA & EPA): These are foundational for brain development and function. DHA supports memory, attention, and visual processing. Fatty fish like salmon, mackerel, sardines, trout and tuna are top sources of DHA. Fish oil supplements and flax oil are great options for picky eaters.
    Recommend: NutraSea Omega-3 Oil Kids Gummies

  • Choline: Crucial for neurotransmitter production and brain cell communication. It’s often found in eggs but can be supplemented for picky eaters.
    Recommend: Natural Factors Big Friends Multivitamin

  • B Vitamins (especially B6, B12, and folate): These help regulate mood and energy metabolism, and support the nervous system. Food sources of B6 include bananas, chickpeas and salmon. B12 is sourced from meat, fish and dairy while folate can be found in spinach, lentils and oranges.
    Recommend: Natural Factors Big Friends Multivitamin

🎯 Focus & Attention: Staying Sharp in the Classroom

Maintaining attention in a stimulating school environment can be challenging. Nutrients that support focus and mental clarity include:

  • Magnesium: Found in pumpkin seeds, spinach chia black beans, magnesium is known to calm the nervous system and reduce hyperactivity. It also aids in energy production and muscle function.
    Recommend: Preferred Nutrition Magnesium

  • Iron: Deficiency can lead to fatigue and impaired cognitive performance. Iron-rich foods such as lean red meats, chicken, lentils and beans or supplements may help improve concentration.
    Recommend: Natural Factors Big Friends Iron

  • Zinc: Supports neurotransmitter activity and has been linked to improved attention and behavior in children.
    Recommend: Nature’s Way Zinc

🛡️ Immune Support: Defending Against Germs

With shared surfaces, close contact, and seasonal changes, schools are a breeding ground for germs. A strong immune system is a child’s best defense:

  • Vitamin C & D: Vitamin C found in oranges, strawberry, bell peppers and tomatoes helps to boost the production and function of white blood cells, helping to fight infections. Vitamin D helps to regulate the immune response, it is synthesized from the sun and can be found in fatty fish and egg yolks. Vitamin D also plays a role in mood regulation and bone health.
    Recommend: Preferred Nutrition Kids Vitamin C + Kids Vitamin D

  • Elderberry: Elderberry is rich in Vitamin C, antioxidants and flavonoids that strengthen the immune system. Elderberry also has anti-viral properties and has been shown to reduce cold & flu symptoms.
    Recommend: Nature’s Way Sambucus Immune Gummies Kids

  • Probiotics: These friendly bacteria support gut health, which is closely tied to immune function. They help prevent the colonization of harmful microbes and promote nutrient absorption. Probiotics are found in yogurt and fermented foods such as sauerkraut and kimchi.
    Recommend: Preferred Nutrition Kids Probiotic

  • Selenium & Iodine: Selenium helps immune cells fight off infections and manage inflammation, it also supports healthy brain development and can be found in Brazil nuts, eggs, and whole wheat bread. Iodine also supports brain development and activates the enzymes that support immune defense.
    Recommend: Preferred Nutrition Children’s Multivitamin