supplements top kids supplements
Magnesium. It’s harder for most kids to get enough magnesium from foods (dark green leafy vegetables, nuts, whole grains) than it is to get calcium, so it’s equally if not more important to supplement, says Carolyn Dean, MD, ND, medical director of the Nutritional Magnesium Association. Beyond bones, magnesium supports muscle and nerve function. It also can improve kids’ sleep, mood, and regularity, she says. Low magnesium levels have been linked to ADHD and hyperactivity. Dose: Up to 100 mg magnesium in the morning and evening daily. Powdered or liquid magnesium supplements can be a good way to tailor dose to individual needs. Try: Natural Vitality Kids Natural Calm Multi Omega-3s. Unless your child is eating
three or more servings a week of fatty fi sh (salmon, sardines, tuna), he likely needs fi sh oil. EPA and DHA, the omega-3 essential fatty acids in fi sh oil, are critical for development and healthy function of the eyes and brain, and they reduce the risk of aggression, depression, and ADHD in kids. Omega-3s also help prevent and treat
allergies and asthma, says Dean. Dose: Children over age 4 need about 250 mg DHA and 180 mg EPA daily; teens need about 500 mg DHA and 365 mg EPA. Choose a high-quality, citrus-fl avored fi sh oil or cod-liver oil, in liquid, softgel, or gummy form. If your child is vegetarian, look for an algae-sourced DHA-EPA product. Try: Coromega Kids Omega3 Squeeze; Nordic Naturals Algae Omega Probiotics. T ese friendly gut bacteria
improve digestion, ease constipation, and support the immune system. Children in day-care centers who take probiotics, for instance, get fewer colds and ear infections. Kids can get probiotics from eating yogurt, but the high sugar content in fl avored yogurts diminishes the benefi ts. Use supplements to boost immunity anytime, especially during and after taking antibiotics. Dose:10 billion CFU or more daily, as needed. Try: Culturelle Probiotics for Kids Vitamin D. Although the body makes this vitamin—actually a hormone—when you’re in the sun, most kids (and adults) aren’t getting enough. Milk is often
fortifi ed, but with less eff ective synthetic vitamin D2, Dean says. Found naturally in fi sh, eggs, and cod-liver oil, D3 is critical for immunity and bone health. Dose: 400– 2,000 IU daily. T e Institute of Medicine recently doubled its recommendation for children to 400 IU daily, but many kids may need more, says Robert Rountree, MD, Delicious Living’s medical editor. Try: Carlson Super Daily D3 for Baby Zinc. Another building block for a healthy immune system, this trace mineral also supports the senses of taste and smell. (Parent alert: Picky eaters who crave sugar may be defi cient.) It’s essential for sexual development at puberty. If your children don’t eat a lot of zinc-rich red meat, they may need a bit more. (Chicken and beans are also good sources.) Dose: 2–4 mg of a chelated form, such as zinc gluconate. Or look for a multimineral liquid that includes calcium, magnesium, and zinc. Try: ChildLife Multi Vitamin & Mineral liquid
It’s a good idea to talk to your health care provider before starting a new supplement.
48 deliciousliving | may 2012
STEROIDAL
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