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Give your kids the healthy head start they need The vitamin and supplement aisles or shelves can be a very overwhelming place for any parent, especially when it comes to deciding which supplements are best for their kids. As much as we would love our children to eat broccoli and salmon, the reality is quite the opposite. Many of our kids are often picky eaters, which can make meeting their nutritional needs a bit more challenging. Our goal, as parents, is to ensure we provide our kids with all the vitamins and minerals needed to thrive and grow through diet alone, optimizing their growing body and minds. The challenge we know is that often-certain circumstances and time constraints make that difficult to achieve… So here are my top recommendations as a Naturopathic Doctor and mom, with two young growing boys, are included here. Multivitamins A good Multi vitamin acts as an insurance policy, filling in the nutritional gaps that many picky eaters may face. Some kids may not be getting the required amounts of vitamins and minerals that a young growing body needs. Additionally, if your child is on any kind of restrictive diet (i.e. dairy or gluten free, vegetarian or vegan for instance) or on certain medications, there may be concern for nutritional values and daily requirements not being met. Try: Kids Multi Vitamin Spray It contains a broad range of vitamins to provide your child with a solid base. It is a quick and effortless way to administer these vitamins and is non-GMO and Gluten free. Make sure you consult with your health care provider if you have any questions about your supplement regimen. Probiotics Supporting your child’s immune system starts in the gut, and a probiotic is a very gentle and effective way to support both gut health and immune function. 70% of our immune system is housed in the gut, so as your child grows, it is important to support their gut flora through a multi strain probiotic. Probiotics have been shown to help with many aspects of a child’s health. Probiotics not only help with immune function, but they can also help with a child’s digestion, helping to limit tummy troubles and regulating their bowel movements, along with improving mood and mental health concerns. Try: Kids Probiotic Chewable Tablets A tasty chewable that is easily provided, even on the go. It’s a great way to help boost immunity and mood/mental health Omega 3s Fish oil. Supporting your child’s cognitive ( brain) health can be done through supplementing with EPA and DHA, both found in a good quality omega 3 fish oil. Obtaining enough Omega 3 through diet alone may be quite difficult for kids who don’t particularly love salmon or other fatty fish, and as a result, many kids aren’t reaching their daily requirements. By supplementing, you ensure that both EPA and DHA are formulated in specific ratios for maximum benefit. For those children who prefer a plant absed option, there is one available. Bonus: Omega 3 also helps with inflammatory concerns such as eczema or other skin conditions commonly seen in children. Try: Kids Liquid Plant-Based DHA This will be helpful for supporting the cognitive function. Many kids are picky when it comes to eating fish so this will help them get the Omega 3s needed for brain/cognitive function. Fish oil is BEST, however if that is not possible, we do have a plant-based option. This is also good for eczema. Calcium and Vitamin D Support your child’s growth, development, bones, and teeth with an excellent quality supplement. In today’s world especially, where people are opting for dairy free diets, it may pose as a challenge to get enough Calcium. Calcium strengthens bone and teeth development while added vitamins and minerals support additional functions in the body. Vitamins D3 & K2 work together to help with calcium absorption. Vitamin D also supports immune function and overall health. Try: Kids Liquid Calcium Plus with Vitamins D3 & K2 With so many people moving away from consuming dairy and kids being fussy with vegetables, they may need this. These are a few of my top recommendations, but of course each individual child’s needs are different and vary depending on their given diet and requirements. If your child is vegetarian, you may think about supplementing with an Iron additionally. As mentioned above, speak to a health care provider about your individual situation, and opt for formulas without added sugars, artificial sweeteners, colors, flavorings or preservatives. Yours in health. Allana Polo, N.D.

What are the various formats kids' supplements come in? Which is best? So, you’ve concluded that you want to provide some nutritional support via supplements to your little ones. Great idea! It’s always valuable to give your kids a healthy head start, especially for picky eaters! The next step – picking out ones that are right for your child. But wait, there are multiple formats kids' supplements come in: liquid, sprays, gummies and chewables. Which one is best? Chewables Chewable vitamins or tablets, are a classic supplement format (who remembers Flintstone vitamins?) that have been around for many years. It's a great option for ages 4 and up, or if a child has difficulty swallowing pills. Aside from being tasty and dissolvable, a major benefit is the fact that chewables can be made with a good density of nutrition. In other words, there is a higher vitamin/mineral content that can be packed into a chewable tablet than a gummy, for example. A downfall of chewables is the sometimes-chalky texture described by some. Recommend if: your child is 4+, does not mind chewing, and you are concerned with amount of nutrition per serving. Liquid Liquid is also popular amongst kids of all ages. Often supplements (or medicine) that are in liquid form are recommended for ages 1-13. In terms of nutrition, liquid is a highly recommended option. The amount of nutrients per serving is generally high, and liquid is touted for being fast absorbing. It’s a great option for kids that do not want to chew on a tablet, swallow a pill, and want to have the supplement given quick and easy. Most liquids are flavoured in kid-friendly flavours, just look out for ingredients such as artificial sweeteners, colours or sugar. Recommend if: your child is above 1, too young for chewables, or you prefer to give them it in a quick and easy format. Spray The spray format is technically liquid as well, except that it comes with a nozzle that is sprayed into the child’s mouth. This is recommended for young children, ages 1-3. This is a fuss-free format where the supplement is easily administered, absorbed and done. There are two drawbacks that need to be considered: If the child is older than 3, the amount of nutrition needed is higher and hence more sprays are needed. Though fun, it’s more economical to buy liquid or chewables at this stage. Some children may squirm at first...it may be a good idea to spray water as practice if your kid flinches. Recommend if: you have a toddler. Gummies Gummy supplements (for both kids and adults) have taken the vitamin world by storm as of recently. For children, as expected, it’s more enticing to have a gummy supplement over other formats (if your child likes candy and chewy textures). However, a drawback that parents must consider is that in order to make it a tasty treat, it’s often also coupled with the things that make gummies a candy – sugars, artificial colours or sweeteners. Because of additives and the format, the amount of nutrition per serving is also lower, so you may need to take 4 gummies to get a serving size similar to liquid or chewables. If the gummy also has sugar added, you can see it can add up as well. Recommend if: your child will not consume any other formats, you do not mind added ingredients (or found one that has none and still tastes great). Which is best? We asked our Registered Holistic Nutritionists to weigh in Chewable tablets are great, as are liquids... and gummies are the most desired by kids. Gummies are a fun idea for kids as they resemble candy and are fun to eat. However, there is some additional “buyer beware” here. Sometimes, gummies do not have the same amount per serving of nutrients and often contain sugar and other ingredients to make it desirable. Consumers should always read the ingredients and labels to be sure of these added ingredients. However, when it comes down to it, kids will eat gummies. So, if parents are struggling with chewables or liquids, it may be an option for parents. Browse our kids supplements to see what we recommend for each age

by Dr. Cheryl Cooper, ND Getting back into the routine of school can be tough on kids and parents alike. Setting everyone up for an easy transition makes going back to school a fun and exciting time of year. Below are some tips and tricks to make it easier for everyone. Sleep is essential It’s surprising to know how much sleep kids need to function optimally. Sleep allows kids’ bodies and minds to grow and thrive and when they aren't getting enough, it affects them in ways that are detrimental to their health on so many levels. According to the National Sleep Foundation school age, kids need an average of 8-12 hours of sleep every night to be healthy1. (See chart below) Not sleeping well or enough can impact kids energy, their ability to think and remember, and their emotional well-being. If your child isn’t sleeping well for any reason, this needs to be addressed early as it is likely to become a chronic problem that affects them for the rest of their lives. One of the most important aspects of sleep for kids (and adults) is routine. Getting to bed at a regular time every night helps their body to know that it’s time to wind down and go to sleep. Having bedtime rituals also really helps with the preparation for sleep. Having a bath, brushing teeth, putting on pyjamas are all good ways for kids to start winding down their day. I also recommend getting them to put away their "screens" an hour before bed. As the electromagnetic field is disruptive to the hormones, the body produces for relaxation and sleep2. While every child is slightly different regarding how much sleep they need, most require the following to be fully rested: Immune Support One of the constant complaints that I deal with in the fall is kids getting sick when they head back to school. In addition to them being inside more, they also are exposed to more infectious germs that, unless their immune systems are healthy, will result in them getting sick. Once they are sick, their immune systems then become compromised setting them up for getting sick more often throughout the school year. One of the most important supplements to give kids before they start back to school is probiotics. A review of research on probiotics specific to immune health concludes that they have an immunomodulatory effect in the body meaning that they can have a direct effect on several immune response-related diseases including allergies, eczema, viral infections and potentiating the vaccination response3. Another way to provide excellent immune system support for kids is to give them medicinal mushrooms. Medicinal mushrooms like Reishi, Cordyceps, Lion's Mane and Shiitake have been used for millennia in Chinese Medicine to support the immune system and prevent illness. When given in proper doses, they can make all the difference for kids to stay healthy throughout the year. A bonus is that there is more research showing that they are also good for brain function and nervous system development4. They can be given to kids in a smoothie or mixed into yogurt or applesauce to make it easy for them to take. They don't even need to know that they’re there! Brain Power The list of health benefits from Omega-3 fatty acids is long5 but, most importantly Omega-3 fatty acids are essential to the brain, and neurological development and most kids (and adults) aren’t getting enough. There are both animal and plant-based omega three fatty acids, and both have been shown to be beneficial for health. Some of the principal sources of omega-3 fatty acids include cold water fatty fish (salmon, mackerel, anchovies, herring), walnuts, ground flax seeds and flax oil. Additionally, grass-fed meats, soy, cruciferous vegetables (kale, broccoli, Brussel sprouts), spinach, watercress and herbs such as parsley and mint all include necessary vitamins, minerals, fibre as well as protein. Diet What kids eat has a direct impact on their ability to function. If kids are eating foods that are nutrient dense and healthy, they will have lots of energy and brain power to get through the demands of their day with ease. Alternately, if they are eating foods with poor nutrient density (sugar, fat and processed foods), they'll struggle to get through their days. An unhealthy diet, of course, will add to any other stress they may already have going on at school. One of the best ways to pack some super nutrients for their energy, brain and immune system function into your kids is to start them out with a smoothie in the morning. Here is one of my kids favourite smoothie recipes: Per person: 1/2 Frozen Banana (I peel the bananas before I freeze them) 1/2 tbsp. Organika's Vege-Pro 2 Pitted Dates One tablespoon of Nut Butter (Almond Butter or Peanut Butter or any other nut butter) One teaspoon of Greens Powder or ½ cup of Greens One teaspoon of Omega 3 Oil (Fish or Flax) One teaspoon Liquid Multivitamin Get your kids off to a great start this year by using these simple tips for ensuring that they have everything they need to be smart, healthy and happy! References 1 https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-babies-and-kids-need 2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4130204/ 3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/pdf/nihms-441845.pdf 4 https://www.ncbi.nlm.nih.gov/pubmed/24716157 5 http://www.healthline.com/nutrition/17-health-benefits-of-omega-3#section7 Dr. Cheryl Cooper B.Sc., ND Dr. Cheryl Cooper is a Naturopathic Doctor and the owner and CEO of Vitallife Integrative Medicine based in Ottawa. She has 20 years of experience in the health and wellness industry, specializing in hormone balancing, women’s health, detoxification, stress management and sleep issues. Dr. Cooper uses a holistic approach to helping patients, involving educating and empowering patients to take control of their health. Recently moved to her hometown of Canmore, Alberta, she now practices out of Inner Balance Spa in Calgary. Vitallife Integrative Medicine @doc_cheryl