Tag: vitamins

Supplements For Focus – Safe Doses From A Pediatrician

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

AgeStarting SupplementMaximum Supplement
2-4500mg*speak to your pediatrician
5-9750-1000mg*speak to your pediatrician
10+750-1000mg2000mg
The supplement should consist mostly of DHA and EPA with about 10% ALA. Some studies have shown improvement without ALA supplementation.

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

AgeRecommendedMaximumSupplement
1-3373
4-85125
9-1382310
14-189,11*3420
19+8,11*4025
*males 14 and older require more daily Zinc than females

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!

Vitamins That Boost Your Child’s Immune System – A Pediatrician’s Safe And Effective Doses

As a pediatrician in Tallahassee, Florida, I have been supplementing my immune system with three vitamins, Zinc, Vitamin D, and Vitamin C since the COVID-19 Pandemic began. I wanted to do everything I could to keep myself well for my pediatric patients at Canopy Pediatrics.

Our children in Tallahassee will be returning to school soon, and they WILL be exposed to COVID-19. Prepare your child’s immune system with the same vitamins that I have been taking. The far right columns below contain a safe amount of vitamin that you can use to supplement your child.

My suggested supplementation is a little less than the difference between the National Institute of Health’s maximum intake and the recommended intake (RDA) for each vitamin. To be safe, you do not want to go over the maximum daily amount, as even vitamins can be harmful. I do not recommend simply supplementing with the maximum daily amount, as many American children already get the recommended daily amount of each vitamin through their diet (so supplementing with the maximum amount would give them more than the daily maximum).

Zinc – in milligrams (mg) per day

AgeRecommendedMaximumSupplement
1-3373
4-85125
9-1382310
14-189,11*3420
19+8,11*4025
*males 14 and older require more daily Zinc than females

Besides boosting the immune system, Zinc is important for wound healing and focus. The best natural sources of Zinc are shellfish (especially oysters), meat, legumes, and cheese.

Vitamin C – in milligrams (mg) per day

AgeRecommendedMaximumSupplement
1-315400200 – 300
4-825650400 – 600
9-13451,200500 – 1,000
14-1865,75*1,8001,000 – 1,500
19+75,90*2,0001,000 – 1,500
*males 14 and older require more daily Vitamin C than females

Although people who supplement with Vitamin C still catch viral infections (like COVID-19) their symptoms are milder and last a shorter amount of time. Besides boosting the immune sytstem, Vitamin C my also prevent cancer and cardiovascular disease. The best natural sources of Vitamin C are citrus fruits, kiwi fruit, strawberries, cantaloupe, tomatoes, and broccoli. Also, check labels, as it is added to many packaged goods and beverages.

Vitamin D – in international units (IU) per day

AgeRecommendedMaximumSupplement
1-36002,5001,000 – 1,500
4-86003,0001,000 – 2,000
9-136004,0002,000 – 3,000
14-186004,0002,000 – 3,000
19+600, 800*4,0002,000 – 3,000
* people 70 years of age and older require more daily Vitamin D

Some research has shown a correlation between vitamin D deficiency and severe COVID-19 illness, and there an ongoing study investigating whether vitamin D supplementation at the time of COVID-19 diagnosis can reduce the severity of symptoms.

As a pediatrician, I sometimes screen children for vitamin D deficiency, and I am always surprised how many kids are deficient. I suggest not waiting, but rather start supplementing with vitamin D now. The best natural source of vitamin D is sunlight, and people don’t need much sunlight to meet requirements. 5 to 30 minutes (depending on your skin color, as lighter people need less sun, and sun brightness) of sunlight exposure twice per week is usually enough for someone to meet their requirement of vitamin D. Vitamin D is also added to most cow and vegetarian (soy, almond, etc) milk.

In addition to supplementing with vitamins, I have tried to be more consistent with my exercise, as COVID-19 frequently causes lung infections (aka pneumonia). So, don’t forget that children aged 5–17 should get at least 60 minutes of moderate-to-vigorous physical activity every day (my children often complain, but think of it as good medicine!).

Leave a comment with any questions or suggestions!