Functional Nutrition for Kids’ Mental Health:
A Guide for Parents
It is always important to contact a medical expert or a registered dietitian nutritionist when supplementing your diet.
Move Fully Nourished is a great place to start.
While therapy, exercise, sleep, and positive parenting strategies are essential to promoting a child’s mental health, the important role of nutrition is often overlooked. Functional nutrition can play a significant role in supporting a child’s mental health and cognitive development. The foods children consume directly affect their brain chemistry, beginning even in infancy. These nutrients are the building blocks for the formation of neurotransmitters, help with the regulation of inflammation, and influence the gut-brain axis. In short, a well-balanced diet can positively impact mood, focus, and behavior, while nutritional deficiencies may exacerbate depression, anxiety, ADHD, and mood disorders. Here’s a quick guide on important nutrients for mental health and where to find them:
Key Nutrients for Mental Health
Omega-3 Fatty Acids
- Found in: Fatty fish (salmon, mackerel), walnuts, flaxseeds, and chia seeds.
- Benefits: Essential for brain development and function. Studies show omega-3s can help improve focus, reduce hyperactivity, and manage symptoms of depression.
Magnesium
- Found in: Leafy greens, nuts, seeds, beans, bananas, and blackberries.
- Benefits: Known as the “relaxation mineral,” magnesium can help reduce anxiety and improve sleep quality.
Zinc
- Found in: Meat, shellfish, legumes, seeds, and nuts.
- Benefits: Plays a role in neurotransmitter function and immune support. Low zinc levels are linked to mood disorders.
B Vitamins
- Found in: Meat, legumes, peas, bananas, oranges, eggs, and dairy.
- Benefits: Essential for energy production and neurotransmitter synthesis, B vitamins can help manage stress and boost cognitive function.
Probiotics
- Found in: Yogurt, kefir, sauerkraut, and other fermented foods.
- Benefits: Supports gut health, which influences mood and mental health through the gut-brain axis.
Vitamin D
- Found in: Fatty fish, egg yolks, mushrooms, and dairy. Also synthesized from sunlight.
- Benefits: Low vitamin D levels are linked to depression and anxiety, particularly common in the Midwest during winter. Adequate levels support overall mood and brain health.
Iron
- Found in: Red meat, chicken, other meats, seafood, spinach, broccoli, and beans.
- Benefits: Low iron levels (especially low ferritin) are linked to hyperactivity and trouble getting quality sleep. Iron helps the body have enough energy to focus, exercise, and have a strong immune system.
Resources:
https://www.rupahealth.com/post/functional-nutrition-approach-to-mental-health
