Supplements for Kids

Quite a few a mums have asked me recently what supplements my kids take so here I’m doing a quick roundup of the supplements they take everyday (and why they take them).

1) Probiotics

This is great for overall gut and immune support. The first 7 years of a child’s life are the most critical in terms of their microbiome.  Probiotics are a great support for children experiencing constipation, diarrhea, allergies and asthma. Way back in time children and adults consumed more fermented foods in their diets to provide the beneficial bacteria needed for their digestive system. In the absence of fermented foods in the typical diet today, taking a probiotic supplement is a great way to ensure a good balance healthy bacteria in the gut. 

We also often see high amounts of sugar in children’s diets today which can impact the balance of good bacteria in the gut. High sugar diets can contribute to the proliferation of candida in the gut which is essentially a fungus/yeast in the intestinal tract. 

A round of antibiotics can also cause cause an overgrowth of candida in children as the antibiotics wipe out both the good and the bad bacteria. It’s especially important to repopulate the gut with the good bacteria after a course of antibiotics. It’s recommended to take probiotics 2 hours away from a dose of antibiotics.

A good probiotic will have different strains of beneficial bacteria.  Lactobacilli, Bifidobacteria, and Saccharomyces boulardii are 3 of the more common strains of bacteria you’ll find in a probiotic supplement.  Lactobacilli engage the immune system and help with the cell renewal process in the gut to help keep the gut lining healthy and in tact (1). Bifidobacteria produce antibiotic-like substances to protect the gut from pathogens, synthesize proteins and vitamins and assist in absorption of vitamins and minerals. Saccharomyces boulardii have been found to be effective to help children with diarrhea and candidiasis (1). So be sure to look at which strains of bacteria are included in the supplement your are purchasing. 

I aim to purchase probiotics that are also free from common allergens such as gluten, soy and dairy. I really like the Genestra HMF for kids but Genuine Health also has a good one.

A child aged 4-10 years can have 5-10 billion bacterial cells (CFU) per day.  

2) Multi-Vitamin

Despite our best efforts to get our kids to focus on fresh fruits and vegetables it can be tough to get our kids to eat a well balanced diet as many young kids tend to be picky eaters.  I have my kids take a multi for overall immune support and to support cognitive function.  Right now my kids are taking the Progressive Multi but the Genuine Health Organic Gut Superfoods+ Kids is another great option.  I like to change up the supplements every now and then. I aim to find supplements the kids will like the taste of but thats also low in sugar or includes small amounts of sugar from natural sources such as stevia or honey.

3) Omega 3 Fatty Acids

ALA, EPA and DHA are the 3 most common types of fatty acids.  EPA and DHA are typically sourced from cold water fish or algae and ALA is found in plant sources such as ground flaxseed or walnuts.  Omega 3s are crucial for cell membrane components and brain development and they are also anti-inflammatory.  Omega 3s cannot be produced by the body so they must be attained through diet.

My kids are currently taking the Nordic Naturals Fish Oil supplement but some good options include: Sealicious, Genuine Health and Genestra.

4) Vitamin D

Not only is Vitamin D important for the growth of healthy bones and teeth in children, it’s also an important vitamin to support the immune system and the nervous system.  

Vitamin D3 is the most absorbable form of Vitamin D and the most common form in supplementation.  Although sunlight provides a good source of Vitamin D, with kids inside at school in the daytime and especially during the winter and rainy months- supplementing with Vit. D becomes particularly important to ensure children get an adequate amount.

When you are purchasing supplements I recommend purchasing from your local health shop or online from places like well.ca or vitasave.ca.

Quality matters when it comes to supplements so avoid opting for the most inexpensive option. Watch out for supplements that have artificial colours or flavours, dyes, additives or fillers as those can potentially cause a physical or behavioural reaction in children.

Reference:

1) Supplementation for Children and Adults with GAP Syndrome. Gut and Psychology Syndrome, by Natasha Campbell-McBride, Medinform Publishing, 2012, pp. 245-253.