Picture this: Your child’s brain is like a car engine (a super turbo-charged one). Now, try running it without fuel, or maybe just sprinkle in a few drops of oil here and there—spoiler alert, it’s not going to go far. That’s pretty much what happens to a child’s brain when it doesn’t get the right micronutrients, especially for kids managing ADHD, autism, or other chronic conditions. The engine’s there, the wheels are turning, but it’s missing that oomph that really gets it going! Turns out, a lot of our kids are running low on some key vitamins and minerals—things that impact their focus, mood, sleep, and overall brain health. So, what’s missing, and how can we fill up their tanks?

Key Micronutrient Deficiencies That Might be Fueling the Fire

Here’s a quick peek at some of the top “brain food” micronutrients that many kids (and adults!) are missing out on, along with how they help keep things running smoothly upstairs:

1. Iron: The Oxygen Deliverer

Iron isn’t just for building muscles—it’s the secret delivery truck that brings oxygen straight to the brain. Low iron levels can leave kids feeling foggy and tired, making it hard to focus in school, sports, or even while listening to you.

Food Sources: Lean meats, lentils, spinach, and cereals fortified with iron. (For the picky eaters, try mixing spinach into a smoothie—it’s magic.)

Supplements: Iron bis-glycinate is a gentler option for those with sensitive tummies, and pairing it with vitamin C helps boost absorption.

2. Magnesium: The Mighty Calmer

Magnesium is like the “chill pill” of minerals. It helps calm nerves, regulate sleep, and even supports attention—basically, it’s your child’s best buddy on the days they’re feeling all revved up and nowhere to go.

Food Sources: Spinach, almonds, black beans, and whole grains.

Supplements: Magnesium glycinate is a gentle choice, especially for sensitive stomachs, and it can even be found in kid-friendly powder form.

3. Zinc: The Immune and Mood Booster

Zinc is a tiny powerhouse for immune health, mood regulation, and even digestion, taste, and smell. Without enough zinc, kids might struggle with picky eating and frequent colds, making those germs at school even more of a headache.

Food Sources: Pumpkin seeds, chickpeas, and meat. (Pumpkin seeds are great to toss in yogurt or sneak into trail mix!)

Supplements: Zinc picolinate is easy on the stomach and has high absorption, while zinc carnosine can help with soothing the gut lining.

4. Vitamin D: The Sunshine Vitamin (and Brain Booster)

Low vitamin D levels aren’t just a winter problem—kids need it year-round for strong bones, balanced mood, and focus. It’s like a daily dose of sunshine for the brain, helping reduce hyperactivity and support emotional balance.

Food Sources: Eggs, fish, and fortified milk.

Supplements: Vitamin D3 is the most absorbable form, often paired with K2 to enhance benefits and minimize calcification of the arteries and blood vessels. Gummies are a popular option for kids.

5. Omega-3 Fatty Acids: The Brain Food Extraordinaire

Omega-3s are like the best-friends-forever of brain cells. They help reduce inflammation and support everything from memory to mood. Low levels of omega-3s are linked to a whole host of neurodevelopmental issues.

Food Sources: Fatty fish like salmon and sardines, flaxseeds, and chia seeds.

Supplements: For the fish-averse, look for high-quality fish oil or algae oil. And yes, they make fish oil gummies that don’t taste like a visit to the ocean.

Why Aren’t Kids Getting Enough? It’s All in the Gut

Now, even if you’re serving a nutrient-packed plate, if the gut’s not absorbing those nutrients, it’s a bit like pouring water into a leaky bucket. Here’s what might be causing the leak:

• Chronic Inflammation: Conditions like IBS or a family history of gut issues can make it tough for kids to absorb the nutrients they’re eating.

• Low Stomach Acid: If the stomach isn’t breaking down food properly, things like calcium and vitamin B12 may slip by unabsorbed.

• Leaky Gut: Gaps in the gut lining let in unwanted particles, triggering an immune response and preventing the absorption of nutrients.

• Gut Dysbiosis: An imbalance of gut bacteria makes it harder to produce and absorb vitamins like B12 and K2.

How to Boost Absorption and Make the Most of Every Bite

Since we want every bite to count, here are a few gut-friendly strategies that can make a world of difference:

• Diverse Diet: Load up on fiber-rich, colorful foods that feed the gut’s good bacteria.

• Probiotics and Prebiotics: Foods like yogurt, kefir, sauerkraut, and garlic add the good bacteria needed for a healthy gut microbiome.

• Digestive Enzymes: For kids with low stomach acid or digestive issues, enzymes can help break down food more efficiently.

• Stress Management: Yes, kids stress too, and chronic stress can weaken the gut lining, making nutrient absorption harder.

Testing for Micronutrient Deficiencies: Pinpointing What’s Missing

Functional testing can give us a peek under the hood and tell us exactly where the gaps are in your kid’s nutrient levels. Some key tests include:

• Blood Tests: These measure vitamin D, iron, B12, and folate levels—some of the top players in brain health.

• Micronutrient Testing: A deeper dive that covers a wide range of vitamins, minerals, amino acids, and antioxidants.

• Organic Acids Test (OAT): This one checks for B vitamins, fatty acids, and amino acid deficiencies, giving a clear view of what’s impacting energy and overall health.

• Stool Tests: A look into gut health and bacteria levels, which play a big role in nutrient absorption.

Do You Have Past Lab Results?

Do you have past lab results that may still hold valuable clues about your child’s health? Many parents are unaware that conditions like ADHD, autism, anxiety, and depression can be reflected in these lab markers. Yet, few pediatricians and conventional doctors explain their true significance.

For only $49 (a $250 value), you can schedule a 30-minute lab review consultation to explore your child’s lab results from a functional medicine perspective. The best part? 100% of the proceeds will support hurricane relief efforts for families affected in Florida and North Carolina, making your investment beneficial for both your child's health and those in need.

Don’t wait! Limited spots are available. Click the link below to schedule your session today, and let’s make a difference together! 🌿 https://cedarsfunctionalmedicine.com/apply-lab

When to Consider Supplementation

Even with the best diet, some kiddos might need a little extra help getting to 100%—especially if there are gut issues preventing absorption or specific health needs. Supplements can bridge the gap, but choosing the right kind (bioavailable, high-quality, and third-party tested) can make all the difference.

So, if you’re feeling like you’re doing everything but still seeing signs of nutrient gaps, it might be time to dig a little deeper into testing or chat with a healthcare provider for guidance. A little extra zinc here, a sprinkle of magnesium there—it all adds up, helping support focus, mood, and the calm, centered feeling that we all want for our kids.

And remember, just like that car engine, a little tune-up with the right nutrients can keep your child’s brain running smoother, longer, and with fewer breakdowns along the way!

Sources

• Passarelli, Simone, et al. "Global estimation of dietary micronutrient inadequacies: a modeling analysis." The Lancet Global Health, vol. 12, no. 10, e1590 - e1599.

• World Health Organization. "Vitamin and Mineral Deficiency (VMD)." WHO.

• De Benoist, Benedicte, et al. "Iodine Status Worldwide: WHO Global Database on Iodine Deficiency." World Health Organization, 2004.

• "Dietary Reference Intakes for Calcium and Vitamin D." Institute of Medicine, 2011.

• "Iron Deficiency Anemia." Centers for Disease Control and Prevention, 2021.

• "Vitamin E: Fact Sheet for Health Professionals." National Institutes of Health, 2021.

• "Folate." National Institutes of Health, 2021.

• "Vitamin B12 Fact Sheet for Health Professionals." National Institutes of Health, 2021.

• "The Role of Gut Microbiota in Nutrition and Health." Nature Reviews Gastroenterology & Hepatology, 2020.

• "Nutritional Deficiencies and Their Role in Health and Disease." Journal of Nutrition and Metabolism, 2019.

If your child has been showing signs of ADHD or autism, and you're concerned about how micronutrient deficiencies might be affecting their brain health and behavior, we’re here to help uncover the root causes. We offer a No-Charge Brain Challenge Breakthrough Consultation to discuss your child’s symptoms and craft a personalized plan tailored just for them:https://cedarsfunctionalmedicine.com/dc-lp. Prefer to chat from the comfort of home? Our Telemedicine Visits make it easy to get expert guidance without stepping out the door. Schedule a virtual consultation today!

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DISCLAIMER: The info in this email isn’t a substitute for professional medical advice, diagnosis, or treatment. It’s general information and not a replacement for a consultation with your own doctor or healthcare professional.