After a double-length summer, many kids are going to have trouble staying focused in class (or at home)! As a pediatrician, I know that many children already had trouble focusing in the classroom, and now parents are telling me that they are having even more trouble at home. So, given the popularity of my last post “Vitamins That Boost Your Immune System,” I am sharing safe and effective doses of supplements that boost your child’s focus and attention. This is the same information I share with my parents in my Tallahassee pediatric office, Canopy Pediatrics.
Omega Fatty Acids – total milligrams (mg) per day of DHA, EPA, and ALA
| Age | Starting Supplement | Maximum Supplement |
| 2-4 | 500mg | *speak to your pediatrician |
| 5-9 | 750-1000mg | *speak to your pediatrician |
| 10+ | 750-1000mg | 2000mg |
The omega 3 fatty acids, DHA and EPA, are the most effective supplements to improve focus and attention. Studies have show that even some children diagnosed with ADHD show modest benefits with proper omega 3 fatty acid supplementation. In addition to an improvement in focus, DHA and EPA can improve oppositional (or uncooperative) behavior and emotional lability (getting sad or upset easily) in children as well. There is even some evidence it can help a depressed mood.
The omega 3 fatty acid ALA is the most common in the American diet, and the body can make DHA and EPA from ALA, just not very well. This is why most of supplementation is in the DHA and EPA form.
Most studies of omega 3 fatty acids in children use a dose between 750 and 1000mg per day. One downside of omega 3 fatty acid supplementation is that it can take up to three months to show an improvement, so don’t give up too early! I recommend the starting doses in the chart above. If your child is age 10 or older, and the starting dose is not effective after 3 months, then you may increase the dose, just stay under 2000mg per day.
Zinc – in milligrams (mg) per day
| Age | Recommended | Maximum | Supplement |
| 1-3 | 3 | 7 | 3 |
| 4-8 | 5 | 12 | 5 |
| 9-13 | 8 | 23 | 10 |
| 14-18 | 9,11* | 34 | 20 |
| 19+ | 8,11* | 40 | 25 |
Zinc is another supplement that has helped children with focus and attention. In one of my favorite studies, American children with ADHD supplemented with Zinc used 30% less Ritalin to control their symptoms. If Zinc is good can help children with ADHD, then it can help “normal” children stay focused–in addition to helping the immune system!
Melatonin and Sleep
Getting plenty of sleep is important for focus and attention. Some children may not be focusing well, because they are not getting enough sleep or good quality sleep! These children may have a medical reason for poor sleep (such as large tonsils or adenoids), or they may have poor “sleep hygiene” (using electronics too late, leaving a TV on all night, drinking caffeine in the evening, etc.). These children first need to be evaluated for medical causes of poor sleep. If no medical reasons are found and sleep hygiene has been addressed, then talk to your pediatrician about melatonin supplementation.
More Help
Many children need more than supplements to improve their focus. I approach focus and attention problems holistically: I examine the child’s diet, sleep, school performance, and environment. And before jumping straight to medications (which are important for many children), I suggest a variety of natural and safe alternatives. Contact my office for a free consultation!
