Table of Contents
Table of Contents
The first 1,000 days of a baby’s life are critical for growth and development — that’s generally from conception until about 2 years of age. During this period, the brain grows and changes more than at any other time of their life! This rapid development allows kids to quickly learn a variety of skills, like walking, talking, and reading.
There are many ways to foster kids' brain development. Nutrition plays a key role in laying the foundation for memory, learning, and cognitive skills. Eating a wide variety of foods is important for early childhood learning. Ensuring your child is getting the nutrition they need sets them up for successful development, early childhood learning, and cognitive growth.
Specific vitamins and nutrients support brain health, including:
Let’s dive deeper and explore how each of these nutrients affects brain development.
Certain nutrients support neurons, nerve cells that transmit information throughout your body and to and from your brain. Neurons are covered in a substance known as myelin, which helps them transmit information quickly and effectively. Iron and vitamin B12 support the formation of myelin.
Other vitamins, like B6 and folate, play a role in the production and development of neurotransmitters, the messengers that take information from neurons to cells throughout the rest of our body. Neurotransmitters are important for concentration, information processing, and focus. Vitamins can support brain function, aid the development of neural pathways in kids, and provide a boost of cognitive support.
Nutrition plays a critical role in your child’s brain development. A balanced, nutritious diet that includes these essential vitamins and nutrients can help ensure optimal cognitive, social, and emotional development.
Docosahexaenoic acid is a type of omega-3 commonly referred to as DHA. DHA plays a role in the function and structure of brain cell membranes. Another type of omega-3 is eicosapentaenoic acid, or EPA. EPA may play a role in attention and support overall cognitive development.1
Foods rich in omega-3 fatty acids include:
Our bodies don’t make fatty acids, so we must obtain them through the foods we eat. Omega-3s are naturally found in breast milk if mom’s diet includes them, and many infant formulas are supplemented with them. If your child is eating a varied diet, they’re likely getting enough omega-3s. If your child is a very picky eater, you may be interested in supplements.
Omega-3 supplements are available from different sources:
The recommended daily intake of total omega-3s from birth to 1 year old is 0.5 grams.2 Talk to your pediatrician for guidance on the right dosage when it comes to supplements for your child and their specific nutritional needs.
Think of choline as the memory vitamin for kids. Choline is needed to produce acetylcholine, a neurotransmitter that plays a vital role in brain and nervous system functions as well as memory. Choline supports cell signaling, learning capacity, and overall brain function in kids.
To incorporate more choline into your child’s diet, opt for:
It’s recommended that infants and children get 125 milligrams of choline daily through their diets.3 Choline deficiency is very rare. If your child has an underlying genetic alteration or requires nutrition that goes directly into their bloodstream (known as parenteral nutrition), they may need more choline.
B vitamins play a role in energy production, the making of neurotransmitters, and the making of molecules that carry genetic information, like DNA and RNA. They also help regulate homocysteine, a substance broken down by B vitamins to create other things that your child’s body needs.
B vitamins may offer many benefits, including:4,5
You’ll find B vitamins in these foods:
One quick thing to note: B12 is only found in animal foods, not plant foods (unless they are fortified). So, if your child is following a vegetarian or vegan diet, their risk of B12 deficiency is higher.
Signs of deficiency include:
Supplements are available if your child is at a higher risk of not getting enough vitamin B12. Often, multivitamins include B12.
Another essential mineral for your child’s brain health is iron. Your child’s body uses iron to make hemoglobin and produce red blood cells. Hemoglobin is a protein needed by red blood cells to carry oxygen to the brain and other parts of the body. Iron also supports the making of neurotransmitters. In children, iron supports attention span, ability to learn, and overall energy.
The best dietary iron sources for kids are:
Your child’s pediatrician will routinely screen your child for anemia, a condition in which the body has low levels of red blood cells and not enough hemoglobin. This is common if your child isn’t getting enough iron.
Infants and young children are at higher risk of iron deficiency since their rapidly growing and developing bodies require large amounts. The recommended daily allowance (RDA) from birth to 6 months is 0.27 milligrams, and from 6 months to 1 year is 11 milligrams.6
Vegetarians who do not eat meat require almost twice those amounts since their bodies can’t absorb iron from plant foods as well as from animal food sources.
Symptoms of low iron in toddlers include:
However, symptoms are often subtle, if present at all. Talk with your child’s pediatrician if you think they may need an iron supplement.
Zinc plays a crucial role in learning and memory. It enhances cognitive processes and boosts immune function, which is important since preventing illness indirectly supports brain health.
You can find zinc in the following foods:
Older babies who are breastfed may benefit from zinc in their diets since breast milk doesn't contain enough zinc for babies 6 months or older. Feeding them pureed meats is a good way to incorporate additional zinc into their diet. If your child is vegetarian, talk with their pediatrician about whether they may benefit from a zinc supplement.
Vitamin D is important for brain health in kids because it supports the transfer of information from their brain cells to the rest of their bodies. Vitamin D receptors are present in different areas of the brain and are thought to play a role in various neurological functions as well as mood regulation.
Most foods do not contain vitamin D naturally, and many are fortified. Examples of foods that contain vitamin D include:
Breastfed infants need vitamin D supplementation of 400 International Units (IU) or 10 micrograms daily.7 And infants who consume less than 32 ounces of formula daily require the same. Children living in areas that don’t get a lot of sunlight may also benefit from vitamin D supplementation since sun exposure prompts your body to make vitamin D.
Iodine is another essential mineral for kids' maturing brains. It is essential for producing thyroid hormone, which is key for bone and brain development in infants.
Iodine is added to salt that is labeled ‘iodized.’ It’s also found in other foods like:
If your child follows a vegan diet, they may benefit from an iodine supplement since the best sources of iodine are dairy and fish.
Vitamins C and E are potent antioxidants that protect children’s brain cells from stress and damage. Together, they support long-term brain health and resilience.
The best food sources for vitamin C are:
Vitamin E is most often found in:
Vitamin C and E deficiencies are rare, especially if your child is eating a well-balanced diet that includes some of the brain-protective foods listed above.
Vitamin supplementation often isn’t necessary for toddlers and children who are eating well-balanced diets with a variety of different foods. Sometimes kids become very picky eaters, though. In that case, it may make sense for them to take a supplement depending on what their diets might be missing and their specific nutritional needs.
If your child is diagnosed with a nutrient deficiency, they may benefit from supplementation. Certain medical conditions that affect the absorption of vitamins and nutrients may also mean that your child needs supplementation.
And if your child is vegan or vegetarian, you’ll want to be sure they’re getting enough of the vitamins and nutrients that are primarily found in animal-based foods.
When choosing a vitamin for your child, look for age-appropriate doses.
Always read through the ingredients. Look for third-party testing and certifications like the National Sanitation Foundation (NSF) or the United States Pharmacopeia (USP).
Avoid any added sugars, artificial colors, flavors, and fillers. For young children under the age of 3, opt for liquid formulations. Children 3 and older can take chewables since they’re no longer a choking hazard by that age.
Always talk with your pediatrician before starting your child on any vitamin or supplement. They can review the ingredients and formulation and advise you on whether or not it’s needed based on your child’s unique health and individual needs.
Consult your pediatrician to ensure you avoid the potential risks of over-supplementation and toxicity when giving your child supplements. They can also verify that no interactions exist between supplements and other medications your child is taking. And remember, supplements are not a substitute for a healthy diet.
A diet rich in vitamins and nutrients is essential for your child’s overall health and brain development. By understanding how nutrition impacts your child’s cognitive potential, you can make empowered and informed choices that support healthy development. Establishing healthy habits early lays the foundation for sustained, long-term brain health.
A varied, healthy diet usually provides all the nutrition your child needs. But children with limited diets, taking certain medications, or with certain health conditions may benefit from supplementation. Always consult your pediatrician before starting your child on any new supplement.
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