supplements supplements for tweens & teens
can simply start with an adult dose. Menstruating girls need about 15 mg iron per day, so make sure it’s in her supplement. Dose: daily, according to label directions.
Vitamin D. Unfortunately, typical multis don’t provide enough vitamin D. Most kids (and adults) are defi cient, and children especially need this vitamin to build strong bones for later years. Vitamin D also helps manage blood sugar, protect against the fl u and other upper respiratory infections, and might even fi ght wintertime depression. Dose: 1,000– 2,000 IU daily year-round.
Omega-3s. Sourced from either fi sh or algae, omega-3s are the ultimate brain nutrients. Docosahexaenoic acid (DHA) is essential for brain development, and a recent study found that omega-3 supplements improved children’s learning and moods. Still more research shows that combining eicosapentaenoic acid (EPA) with gamma-linolenic acid (GLA), an omega-6 plant oil, reduces impulsive and hyperactive behavior in children. Look for
3 for tweens and teens Carlson for Kids Chewable Vitamins and Minerals. A well-formulated
multi for tweens ages 8–12. Ddrops 1000 IU. As easy as it gets; tasteless, so add a drop to meals or dessert. Bigger teens can take two drops.
a supplement with roughly a 5:1 DHA to EPA ratio. Dose: 300–1,000 mg total DHA-EPA daily, 50 mg GLA if desired.
Calcium and magnesium. You know that calcium is critical for normal bone strength, but so is magnesium. In a Yale University study, magnesium supplements increased bone density in tween and teen girls. Calcium also works hand in hand with vitamin D to regulate blood sugar, and magnesium can reduce asthma symptoms. Too much magnesium may have a laxative eff ect, so cut back if necessary. Dose: 700–1,300 mg calcium and 80–420 mg magnesium daily.
Solgar Lit’l Squirts Chewable DHA.
A good omega-3 choice to temper moodiness and improve concentration.
Probiotics. Tweens and teens often take antibiotics to treat various types of infections, but the drugs cause diarrhea. During and for four weeks after a round of antibiotics, teens should take probiotics containing Lactobacillus rhamnosus GG and Saccharomyces boulardii, which restore normal gut bacteria and bowel function. General-use probiotics also reduce infl ammation and enhance immunity. Recent research suggests they might even improve moods. Dose: Follow label directions.
It’s a good idea to talk to your health care provider before starting a new supplement.
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deliciousliving.com | may 2013
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