Back in August I wrote about how diet can impact the brain and behaviour in children. Nutrition for the brain is something I am very interested in and those of you who follow this blog will see that there is a lot of scientific evidence to show that what we eat can make a difference to mood and feelings as well as brain structure and function.
A very recent review study (1) has concluded that multi-nutrient supplementation may be associated with a small but significant increase in a measure of intelligence and academic performance in healthy schoolchildren. The authors of the study do state however that “more research is required, however, before public health recommendations can be given” (1).
The researchers undertook the study because “Although multiple micronutrient interventions have been shown to benefit children’s intellectual development, a thorough evaluation of the totality of evidence is currently lacking to direct public health policy” (1). The aim of the research was to review the present literature on the effects of multiple-nutrient supplements on cognitive (mental/intellectual) performance in school aged children (children aged up to 18). The researchers looked at data from trials published between 1970 and 2008 – quite a huge body of work! As stated above, they found that multi-nutrient supplements seemed to have a small but significant positive effect on academic performance.
The important aspect of these kinds of research studies, in my opinion, is that they show that nutrition does impact the brain, thinking, mood and therefore perhaps academic performance. Limitations of such studies include the quality of the supplement, the quantity and also the actual diet of the child. If you read the post from August you will see that overall diet quality is very important to the brain. A good supply of daily vegetables, fruits, unrefined and unprocessed foods and healthy omega 3 fats as well as a protein supply with each meal is a great way to look after body and mind. Regular exercise is also crucial for mood.
In terms of supplements, they can never replace a healthy diet. If you are considering supplements I would suggest a good quality multivitamin-mineral supplement, I like food-state supplements as they are made from ‘food’ and not chemicals and are easily absorbed into the body. In addition to this I think that a daily omega 3 fatty acid supplement is definitely worth considering – these fats really are essential for the brain. The most effective of the omega 3 fatty acids for brain function seem to be the long chain omega 3 fats EPA and DHA which are found in oily fish such as salmon, trout, mackerel and sardines. These can be purchased as an oil or in capsule form. Many of the oils are made easy for children to take as they are flavoured and have no fishy taste or smell. For vegetarians and vegans flaxseed oil can be taken – this is a shorter chain omega 3 fat and not as effective, since the body has to work hard to convert it into the longer chain structure – however, it is certainly worth taking. This kind of fat can be found in good amounts in walnuts and flaxseeds. Vegan EPA and DHA is now being produced from algae, it is expensive but available to buy from some retailers and online.
(1)Eilander A et al. 2010. Multiple micronutrient supplementation for improving cognitive performance in children: systematic review of randomized controlled trials. American Journal of Clinical Nutrition. 91: 115-130
Written by Ani Kowal
Related posts:
