Why building a foundation in childhood is key to their long-term health
Building a strong nutritional foundation early on in a child’s life is one of the best ways to ensure that they thrive. From helping sleep, to supporting mood and behavioural patterns, good nutrition is often at the centre. Nutritionist Eleanor Faulkner explains further in this article.
Building the foundations in early childhood
The brain develops rapidly in the first 3 years of life. It’s this stage where nutrients like omega 3 fatty acids and choline are key to neuronal development and brain structure. DHA, a type of omega 3, and choline work synergistically, with DHA supporting cell membranes and influencing nerve transmission and choline acting as a precursor for the important neurotransmitter acetylcholine, which is essential for memory and for communication throughout the nervous system (1)(2).
The gut–brain axis plays a crucial role in early brain development in babies and acts as a communication system between the gastrointestinal tract and the central nervous system. Beneficial microbes in the gut can help produce neurotransmitters like serotonin and support the development of the immune system, which in turn impacts brain function (3). Factors like breastfeeding, diet, type of birth delivery, and antibiotic use can influence the balance of bacteria in the gut microbiota and can impact the fragile communication network. A healthy gut environment in early life is increasingly linked to improved cognitive development, emotional regulation, and reduced risk of neurodevelopmental disorders later in life (4).
B vitamins are crucial for brain development at this stage, particularly B12 and folate which help support cognitive function and neurotransmitter synthesis. These can be found in lean meat, dairy, leafy greens and fortified foods. These are essential for memory and focus (5).
A deficiency in iodine, which is mostly found in seafood, eggs and dairy, can cause impaired cognition in early childhood (6). Babies are born with good iron stores, but once they are 6 months old it is recommended to start eating iron rich foods. Iron is essential for oxygen transport and neurotransmitter synthesis.
Vitamin D is required for a healthy immune system in infants. It supports the function of immune cells such as T cells and macrophages, which identify and destroy harmful pathogens leading to illness. A deficiency in vitamin D in early life is associated with increased susceptibility to infections and may also play a role in the development of immune-related conditions later on (7). It is also important to be aware that additional vitamin D should not be given to infants consuming 500ml or more of infant formula daily.
Supporting children’s cognitive development
The same nutrients for development remain just as important going forward. Diet can influence how well children concentrate and impact their ability to take new information in and process it. Meals that contain a balance of protein, healthy fat and complex carbohydrates can help provide stable energy for the brain.
While often overlooked, breakfast is the most important meal of the day for brain health. Supporting the brain in the morning can help to support attention, memory and problem solving throughout the morning. It’s best to avoid sugar filled cereals which are more likely to bring on scattered attention through sugar energy spikes and crashes, which can affect focus and behaviour (8). Instead try and incorporate whole grains like oats, fruit and protein sources. These all help to support a steady sustained brain.
For children with attention deficit hyperactivity disorder (ADHD), who may struggle to focus and pay attention at school, the best diet is one free from simple sugars like those found in processed snacks and cereal bars, and instead, higher in protein and complex carbohydrates.
L-Theanine, an amino acid found in tea, is renowned for its calming properties and has been shown through research to help elicit a ‘calm alertness’ via its action on the brain which increases alpha brain waves (9). It can be taken as a supplement to help during stressful times at school like during the exam period, or when there’s anxiety due to classes, teachers or peers. It can also be taken to calm the nervous system especially in neurodivergent children.
How diet and nutrition can impact mood and behaviour in children
Like adults, children’s mood can be affected by many different things, and while external situations can’t be controlled, diet can be something that can be adjusted to help as a baseline for mood, and lifestyle factors can fit around it. For example, diets rich in fibre are associated with more stable moods, due to positive impacts on the microbiota influencing the gut-brain axis (10).
Blood sugar balance can impact mood because the brain relies on a steady supply of glucose for energy. When blood sugar levels rise fast and then drop quickly, often after eating sugary snacks or refined carbohydrates, it can lead to irritability, mood swings, fatigue, and difficulty concentrating. These rapid changes can also trigger feelings of anxiety or low mood, as the body releases stress hormones like adrenaline and cortisol to correct the imbalance. Again, incorporating more filling foods with high fibre and protein content can help reduce this.
Magnesium, vitamin D3, and omega-3 fatty acids support mood by working on key pathways. Magnesium helps calm the nervous system and regulate stress hormones, while vitamin D3 supports serotonin production and is linked to reduced risk of depression. Omega-3s, especially EPA and DHA, aid brain function and reduce inflammation, which can improve emotional balance and ease symptoms of anxiety. Together, they help promote a more stable and positive mood.
Research shows that children who display behaviour difficulties like irritability, emotional sensitivity, cognitive changes and difficulties in school are more likely to be experiencing neuroinflammation, the effect of inflammation in the brain which is thought to be largely linked to diet high in inflammatory foods like sugar and processed oils. An anti-inflammatory diet includes plenty of colourful fruit and vegetables, especially berries like blueberries, fatty fish like salmon and sardines, olive oil, avocados and walnuts.
Hydration is an important factor which is often forgotten about, and even mild dehydration can affect mood and concentration. The key to proper hydration comes down to the balance between fluid and electrolytes in the cells. While most hydration comes from drinking water, many foods also have high water and electrolyte content and can contribute to hydration and fluid intake, especially fruit and vegetables (11). Some of the best hydrating fruits and vegetables include cucumber, lettuce tomatoes, watermelon and berries. If a child does lots of exercise, extra hydration can be met through taking electrolytes.
Supporting children’s sleep for brain recovery
Sleep quality can impact how memories form and how information from the day is processed. During sleep, the brain’s waste clearance system, known as the glymphatic system, gets activated which helps to clear metabolic toxins (12). A minimum of 8 hours of sleep is recommended however infants and toddlers may need up to 16 hours.
Nutrition can influence sleep quality. Nutrients like magnesium, calcium and tryptophan support relaxation and help the production of sleep hormones like melatonin. For additional support, botanicals like California poppy can also be used.
Sleep can be supported by cutting down on sugary foods close to bedtime to reduce the chances of hyperactivity. Habits are also important for sleep hygiene like reduced screen time, consistent mealtimes and regular sleep and waking times.
Children and supplements
At Viridian we recommend a food first approach and nutrient rich diet for little ones to explore touch and taste. Try to encourage trying wholefoods over ultra processed diets. It goes without saying it may take several attempts to try and accommodate to new flavours and textures. Supplements in the form of microcapsules are catered for children and help to fill any nutrient gaps. Try and look for additive free, clean formulations to ensure the best bioavailability.
Conclusion
From infancy through to teenage years, nutrition plays a huge role in shaping physical health, cognitive development and emotional wellbeing. While nutrition is a good foundation, lifestyle factors like reading, playing games and good communication also help to develop strong neural connections all throughout childhood.
For further information on supplements and diet, visit your local health store for personalised advice at www.findahealthstore.com.
Author: Eleanor Faulkner, BSc, is a Nutrition Advisor at Viridian Nutrition. She holds a BSc honours degree in Food Technology with Nutrition.
References:
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10. Yang, M., Cai, C., Yang, Z., Wang, X., Li, G., Li, J., Liu, J. and Zhang, Z., 2024. Effect of dietary fibre on cognitive function and mental health in children and adolescents: a systematic review and meta-analysis. Food & function, 15(17), pp.8618-8628.
11. Montenegro-Bethancourt, G., Johner, S.A. and Remer, T., 2013. Contribution of fruit and vegetable intake to hydration status in schoolchildren. The American Journal of Clinical Nutrition, 98(4), pp.1103-1112.
12. Benveniste, H., Liu, X., Koundal, S., Sanggaard, S., Lee, H. and Wardlaw, J., 2019. The glymphatic system and waste clearance with brain aging: a review. Gerontology, 65(2), pp.106-119.
The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet
