A “Good Mom’s Guide” to Improving Your Child’s Mood with Vitamins

The Problem

An overwhelming number of parents today face immense pressure, raising a healthy child in an increasingly toxic social environment. Processed foods are more readily available than ever, school lunches are sub-par to say the least, and our lives keep us too busy to cook together and discuss the impact and importance of food and nutrition with our kids.

On top of these pitfalls, it seems the rate of childhood behavioral impairments and issues are increasing, and most parents are unable to identify the root cause, while not considering the possibility of there being a nutritional connection.

In this post I share some signs and symptoms of nutritional deficiencies in children and I highlight how nutritional deficiencies can affect a child’s behavior. Then I follow up with some of the steps I take to ensure my children are fully supplied with the vitamins and mineral their brains and bodies need each day.

**Always consult your healthcare provider with any questions you have regarding your personal health. I am not a Healthcare provider and I am not able to recommend a protocol for your specific situation. I only share what has worked for us and bear no responsibility for your outcomes.

Most Common Nutritional Deficiencies

According to a national survey, approximately 70% of children aged 1-18 years old are deficient in vitamin D. Recent data also states 45% of children under the age of five face some form of malnutrition, such as stunted growth or micronutrient deficiencies.

Physical Signs and Symptoms of Nutritional Deficiencies

Slowed growth or delayed development compared to their peers
Frequent illness and a weakened immune system
Persistent fatigue
Poor concentration or focus
Skin issues like dryness or rashes
Consistently displays a lack of interest in food or experiences a loss of appetite

Behavioral Signs and Symptoms of Nutritional Deficiencies

Research suggests that certain nutrients play a vital role in emotional regulation and overall mental well-being.

Vitamin A
- Children who lack sufficient vitamin A may experience irritability, difficulty concentrating, and mood swings.
- They may also exhibit increased aggression and impulsivity, affecting their ability to interact socially.

Vitamin C
A vitamin C deficiency can impair the synthesis of serotonin, a neurotransmitter responsible for regulating mood and emotions.
- As a result, children lacking in vitamin C may exhibit signs of depression and anxiety.
Vitamin D
- Children with a deficiency may be more prone to mood swings and experience heightened anxiety.
- Additionally, vitamin D deficiency has been linked to sleep disturbances, which can further disrupt a child's behavior and overall well-being.
Iron
Iron is crucial for the production of neurotransmitters which play a key role in mood regulation, cognitive function, and energy levels.
- When a child lacks iron, they may experience symptoms like irritability, restlessness, and difficulty concentrating.
Zinc
Zinc is involved in the synthesis of proteins and enzymes that support brain function.
- A deficiency in zinc may lead to impulsivity, aggression, and poor attention span.
- Additionally, both iron and zinc deficiencies can affect a child's energy levels, leading to fatigue and decreased motivation.
Folate and B12
Folate and B12 are essential for the production of neurotransmitters, such as serotonin and dopamine, which play a crucial role in maintaining mood stability and regulating behavior.
- Insufficient intake of B vitamins, such as folate and B12, can lead to mood swings, irritability, and a decrease in motivation and attention span.

As you can see, a number of vitamin deficiencies can be the culprit of a child’s mood swings, irritability, and restlessness. What may be seen as “acting out or bad behavior” or “no-home training” or “on the spectrum” could in fact be behavioral symptoms stemming from nutritional deficiencies! Observing a child's behavior closely can provide valuable insights into their nutritional status and help parents address deficiencies early on. It is worth is to consider the possibility of nutritional deficiencies to get the best outcome when choosing how to help your child!

4 Daily Practices To Help Your Child Thrive

1. More Veggies

Firstly, incorporating a variety of fruits and vegetables into meals is essential! Encourage your child to try new produce and make sure to include a rainbow of colors on their plate. Studies show that it is not one particular food or foods that will improve your health, but instead, incorporating a variety of foods is what fosters greater total body wellness.

For picky children, try including them in prepping or cooking as a start. There are a ton of resources and tips out there on how to get a picky eater to eat more veggies. Also, picky eating is a clear sign that your child is indeed lacking nutrients, and in this case, number 4 below will be a necessity!

2. Better Sleep

Secondly, help your child get good sleep. For infants between 4 and 12 months, they typically need around 12 to 16 hours of sleep per day, including naps. Toddlers aged 1 to 2 years need about 11 to 14 hours, which includes daytime napping. Preschoolers aged 3 to 5 years require approximately 10 to 13 hours of sleep. As children enter school-age, from 6 to 12 years, they still need a significant amount of sleep, ranging from 9 to 12 hours each night.

Adequate sleep is crucial for children's growth, development, cognitive function, and emotional well-being. Research shows that children who get the recommended amount of sleep are more likely to exhibit positive behaviors, such as attentiveness and cooperation, and are less likely to display aggression or hyperactivity. Additionally, proper sleep promotes a more stable and uplifted mood, reducing the likelihood of mood swings, irritability, and meltdowns. If you have trouble with a bedtime routine and getting your kids to wind down, I shared 8 Easy Tips For a Stress-Free Bedtime.

3. More Time in Nature

When children spend more time indoors, engaged in sedentary activities, with limited exposure to sunlight, this can lead to inadequate vitamin D absorption. Along with correcting Vitamin D deficiency, spending more time in nature can also decrease your cortisol levels, which is your stress hormone. Hearing bird songs signal safety to our bodies so just being immersed in nature can help a child to better regulate and over stimulated nervous system that may have later resulted in tantrums.

Offering your child opportunities to use their energy actively, be creative, have space to move, breathe in fresh air and sunlight, can greatly change the course of their day and impact their emotional state. In stark contrast to outside play, many kids now a days are spending too much time indoors, on devices. Screen time can actually overstimulate your child and if you’re looking to help calm your child’s behavior, replacing screen time with the outdoors is a key ingredient. I write about having a more healthy relationship with Screen-time and your children here.

3. Added Vitamin Supplementation

Finally, in order to reverse nutritional deficiencies, eating healthy is the main change but some nutrients just require a boost with the addition of supplements! Below, I’ve listed some vitamins we use with our children. Do your own research and decide for yourself what is right for your family. The vitamins and supplements listed below are not recommendations, just the ones that have worked for us.