Registered Nutritional Therapist (DipION), SIBO Practitioner & Content Writer. 

A nutritionist's guide to foods to keep your child energised and focused throughout the school day. 

<a href="/directory/ingredients/alpha-linolenic-acid" target="_blank">essential fatty acid</a>

<a href="/directory/ingredients/fish-oil" target="_blank">omega-3 fatty acids</a>

<a href="/directory/ingredients/cocoa" target="_blank">dark chocolate</a>

<a href="/directory/ingredients/bean-pod" target="_blank">baked beans</a>

<a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>

<a href="/directory/ingredients/kiwi" target="_blank">kiwi fruit</a>

<a href="/directory/ingredients/buckwheat" target="_blank">buckwheat</a>

<a href="/directory/ingredients/cocoa" target="_blank">chocolate</a>

<a href="/directory/ingredients/oats" target="_blank">Whole oat</a>

<a href="/directory/ingredients/cassia-cinnamon" target="_blank">cinnamon</a>

<a href="/directory/ingredients/flaxseed" target="_blank">flaxseed</a>

<a href="/directory/ingredients/oats" target="_blank">porridge</a>

<a href="/directory/ingredients/iodine" target="_blank">seaweed</a>

<a href="/directory/ingredients/fish-oil" target="_blank">omega-3</a>

<a href="/directory/ingredients/avocado" target="_blank">avocado</a>

<a href="/directory/ingredients/beeswax" target="_blank">beeswax</a>

<a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a>

<a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>

<a href="/directory/ingredients/bamboo" target="_blank">bamboo</a>

<a href="/directory/ingredients/carrot" target="_blank">carrot</a>

<a href="/directory/ingredients/capsicum" target="_blank">chilli</a>

<a href="/directory/ingredients/peanut-oil" target="_blank">peanut</a>

<a href="/directory/ingredients/quinoa" target="_blank">quinoa</a>

<a href="/directory/ingredients/olive" target="_blank">olives</a>

<a href="/directory/ingredients/onion" target="_blank">onions</a>

<a href="/directory/ingredients/fish-oil" target="_blank">Omega</a>

<a href="/directory/ingredients/blue-green-algae" target="_blank">algae</a>

<a href="/directory/ingredients/apple" target="_blank">apple</a>

<a href="/directory/ingredients/honey" target="_blank">honey</a>

<a href="/directory/ingredients/lemon" target="_blank">lemon</a>

<a href="/directory/ingredients/pear" target="_blank">pears</a>

Super Nutrition For School Children

Making sure your child is well-nourished is one of the cornerstones of keeping them fit and healthy, both physically and mentally, so that they can survive winter colds and flu, perform well at school and enjoy all that it has to offer. Due to the challenges of global childhood obesity, the World Health Organisation recommends that children should consume a diet rich in fruit and vegetables and low in sugary foods, saturated fats and salt. With approximately 50% of primary school children taking a packed lunch to school, many parents are responsible for ensuring their children are eating the right foods for their nutritional needs. This handy guide aims to take the headache out of mealtimes – it includes tips on how to prep for family meals on school days, what to include in lunch boxes, how to cope with picky eaters and how to keep the whole family well-nourished with minimal effort. <a href="www.vitaminology.co/articles/neurological/keto-friendly-chocolate-chip-avocado-mini-muffins"></a>

<h5>Plan ahead </h5>Planning ahead can take the stress out of the week once everything starts to get a little chaotic. This way you can make sure that the whole family stays on track and isn’t tempted to reach for less healthy options like processed foods, ready meals and sugary snacks. <h6>Buy non-toxic, eco-friendly lunch boxes and water bottles</h6>Avoid conventional lunch boxes or water bottles, which are full of toxins such as BPA, formaldehyde, lead, PVC or phthalates which can be harmful to your child’s health and disrupt hormone-balance. Look for products that are BPA-, PVC- and phthalate-free and made of natural materials instead. There are plenty of choices on the market these days, such as wool-insulated lunch bags, stainless steel or bamboo lunch boxes and water bottles. You could even buy re-usable or compostable, cloth or beeswax sandwich bags and wrappers. <h6>Have a designated shelf for snacks and school lunches</h6>Keep a shelf in the kitchen and/or the fridge for lunchbox foods and snacks. This keeps everything to hand to save time when you are packing the next day’s lunches. Keep a supply of healthy snacks like nut bars, crackers or oatcakes, peanut butter, yoghurts, nuts and seeds, fruit and veggie sticks, cheese and dips. <h6>Batch-bake at the weekend</h6>Bake healthy treats like energy balls, oat bars, muffins, buckwheat and flaxseed crackers or savoury muffin-tin mini omelettes. Include your children in the baking and make it a weekly family activity. Here are a few recipe ideas you might like to try: <ul><li>Buckwheat and flaxseed crackers</li><li>Low sugar chocolate and oat bar</li><li>Keto friendly chocolate chip and avocado mini muffins</li></ul><h6>Plan your weekday meals</h6>Create a shopping list and meal plan for each week so that when your schedule starts to get hectic, you are already prepared with a quick and easy dinner for the whole family to enjoy each evening. Choose meals that can be ready within 30 minutes by keeping food essentials that can be quickly put together at the last minute. Think eggs, cheese, tofu, beef or turkey mince, coconut milk, canned tomatoes, beans, lentils, quinoa, brown rice, wholewheat pasta and fresh or frozen vegetables. A frittata, chilli or pasta dish takes very little time to cook, involves minimal effort and is packed full of nutrition. <h6>Use your freezer</h6>Cook extra portions of meals and keep them in the freezer. They can be great for a ‘go-to’ meal when you’re struggling with lack of time or energy. <h6>Chop vegetables ahead of time</h6>Whether at the start of the week, or the night before, chopping up vegetables in a batch can save a lot of time when it comes to cooking the evening meal. Involving your children in the preparation encourages them to eat more fruit and vegetables, perhaps eating a few whilst chopping up, but also because they can pick at them in-between meals too. <h5>Pack lunches the night before</h5>By prepping the night before, you avoid the mad morning rush and have more time to prepare a healthy breakfast.

<h5>Start every day with a good breakfast</h5>Make sure your child starts their day well with a balanced breakfast to fuel them for the day ahead, maintaining their concentration levels and keeping them feeling fuller for longer. This way they’re less likely to have a dip in blood sugar levels, feel hungry mid-morning and crave sugary treats. Shop for quick breakfast essentials such as eggs, oats, whole milk, full fat yoghurt, fruit, nuts and seeds, wholegrain bread, avocado and peanut butter. Here are some ideas for a healthy breakfast:<h6>Breakfast smoothie</h6>Blend fruits (think berries, kiwi fruit, bananas or apple), nuts, seeds, oats and a tablespoon of nut butter with milk <h6>Oat porridge</h6>Whole oat porridge made with milk and topped with berries, banana, nuts and seeds<h6>Wholegrain or seeded toast</h6>Topped with peanut butter and banana slices, baked beans, or butter and mashed avocado with egg<h6>Yoghurt bowl</h6>Full fat live yoghurt with berries, nuts and seeds. Add a drizzle of honey and sprinkle some cinnamon to add some sweetness. <h6>Omelette</h6>Quickly sautee some vegetables such as peppers, mushrooms and spring onions (you could always prepare these the night before) and add eggs and cheese. Or you could make mini-omelettes in a muffin tray the night before, ready to eat the next morning or to take to school as a snack.

<h5>Keep your child well-hydrated</h5>Being dehydrated can leave your child feeling sluggish, low in energy and struggling to concentrate. Always send your child to school with a water bottle, if possible, to keep them well hydrated through the day. Avoid fruit juices, fizzy drinks and sweetened or concentrated drinks which are high in sugars. Instead, add some freshly squeezed lemon or lime to filtered water for flavour – this helps to aid digestion too. <h5>What to include in a lunchbox</h5>A well-balanced, nutrient-dense lunchbox should include good- quality protein, fibre and healthy fats to keep your child feeling full and energised. Here are some ideas:<h6>1-2 servings of fruit</h6>Such as apples, pears, satsumas and bananas – try slicing the fruits so that they are easier to pick at.<h6>3-4 servings of vegetables</h6>Such as carrot sticks, mini cucumbers, peppers and tomatoes.<h6>Protein and wholegrain</h6>Fill a wrap or sandwich with foods like chicken, meat, cheese, avocado, egg, beans, salsa, hummus and mixed salad. <h6>Include a treat or two</h6>A homemade baked snack, dark chocolate, nuts and seeds, yoghurt and berries, cubes of cheese, olives.

<h5>Nourish your child’s brain</h5>It’s essential to make sure your child is getting a good supply of healthy fats daily. Omega-3s are a type of essential fatty acid which are vital for eye health and brain development. The best source of omega-3 fatty acids is in oily fish (salmon, mackerel, anchovies, sardines, herring). Plant-based sources of omega-3 include seaweed, avocados, chia, nuts and seeds, however we’re not very efficient at converting these plant-based oils for use in the body so it’s unlikely that they will provide enough. If your child isn’t eating oily fish on a regular basis (2-3 times a week), then it may be worth considering an omega-3 fish oil supplement specifically made for children. There are also good vegan omega-3 supplements made from marine algae if your child follows a plant-based diet.

<h5>Tips for fussy eaters</h5>If you’re a parent whose child is a picky eater, you’re not alone! It’s estimated that around 30-50% of children experience some type of picky eating. It can be tricky enough encouraging them to eat meals at home, let alone to eat their lunch at school unsupervised. Firstly, try to find out why they don’t want to eat their lunch. Is it because they don’t like the foods, or is there another problem such as difficulty with socialising, or eating in crowded, noisy spaces? Here are some tips that may help even the most stubborn of picky eaters to happily eat their school lunch:<h6>Address social concerns</h6>Find out if there is a particular space or table where they can sit and not feel pressured. Give them a bracelet infused with essential oils, or show them how to do some deep breathing just before eating to help calm them and aid digestion.<h6>Choose a lunchbox and plan the lunch together</h6>Including your child in the shopping and preparation of their lunch encourages them to make selections they are happy with. They might like a brightly-coloured lunch box and a sandwich wrapped in a pretty bag which encourages them to look forward to lunchtime. Ask them to choose what they like the most from the shopping list you have prepared, get them involved in prepping the food and trying new foods at the same time. If they have chosen their foods, there’s a higher likelihood of them being willing to eat it. <h6>Make lunchtime fun</h6>Pop little notes of encouragement in with their lunch or add in a surprise such as some fun cutlery. Chop fruit, veg or sandwiches into fun shapes with cookie cutters or arrange food so that it looks fun and appetizing. <h6>Don’t make a big deal out of it</h6>Most children grow out of being picky eaters. If you show that you are stressed or frustrated, this can often make the situation worse. Ask them if it’s the texture, taste or look of foods that puts them off so that you can understand their struggle and help them through it. Keep encouraging them and give them time to explore new foods and textures at their own pace and don’t expect results overnight. <h6>Be a role model</h6>Make your own packed lunch in front of your child so that they can see what a healthy, balanced lunchbox looks like. Your child may well pick up on cues from your own eating habits, so always set a good example.

<h5>Summary</h5>Preparation is key to ensuring your child is eating nutritionally-balanced meals throughout the week, but don’t forget to do the same for the whole family! If you’re worried that your child isn’t getting the nutrients they need, chat with your GP or <a href="https://www.vitaminology.co/consultations">book an appointment to see a registered Nutritional Therapist</a><a href="https://www.vitaminology.co/consultations"></a> who can advise you on the best foods to include to optimise their growth and development.

Exams – the very word strikes fear into the heart of the best of us! Whether it’s handling revision, managing nerves or mastering subject topics and techniques, exam season makes demands on the brain and nervous system that go way beyond everyday requirements. Exam days themselves require sustained bursts of peak performance in concentration, memory, evaluation, problem-solving, reasoning, decision-making, organisation and presentation.How do you support good physiological function in these areas to give yourself the best chance of exam success? In this article we look at some fundamental supplements that might help keep stress at bay, optimise sleep and keep the brain running well. We also explore the exciting world of nootropics – supplements that are increasingly showing promise in enhancing cognitive capabilities.<h4>1. Power to the Brain!</h4><h5>Nutrients for brain power: what are the essentials?</h5>The brain is the most metabolically active organ in the body, using 20% of our energy.1 A range of vitamins, minerals and other nutrients act as chemical catalysts to support these metabolic processes and provide the building blocks for the brain and its messenger system of nerves, hormones and neurotransmitters. A good supply of nutrients is therefore essential for effective cognitive processing, including learning and recall. Research suggests that B vitamins, vitamin D, fatty acids and amino acids (proteins) are the key nutrients that work in synergy to keep this complex system running optimally.2 Let’s take a closer look at these four essentials:<h5>B Vitamins</h5>The eight water-soluble B vitamins come into play at multiple points in the metabolic processes of the brain and nervous system. The B vitamins are so important that each one has its own doorway into the brain across the blood-brain barrier!3 Look out in particular for these brain superstars:<ul><li>Vitamin B12 – adequate levels of this vitamin are crucial for maintaining cognitive processing power and regulating the nervous system.4 Vitamin B12 supports the production of neurotransmitters, accurate cell replication and the integrity of the myelin sheath that surrounds nerves. Testing of your serum B12 levels is a useful place to start when supplementing this important vitamin, especially for vegans and vegetarians as vitamin B12 is only available in animal-derived foods. One of the most bioavailable vitamin B12 supplements is hydroxocobalamin.5 </li><li>Vitamin B9 (folate) – vitamins B9 and B12 work synergistically to process homocysteine, a neurotoxic and excitatory chemical produced as a by-product of metabolism (6). Sufficient folate intake is therefore needed to keep homocysteine at safe levels for the brain.2 Look for supplements containing the bioavailable “folate” rather than “folic acid”.7</li></ul><h5>Vitamin D3</h5>Vitamin D has antioxidant and anti-inflammatory effects in the brain, protecting it from everyday damage (8). Research also suggests that vitamin D is:<ul><li>Vital for maintaining signalling pathways used in memory and cognition.2</li><li>Stimulates the growth of neurites, the sites of growth on brain cells (neurons).9</li><li>Regulates nerve growth factor, the substance needed for survival of neurons in the hippocampus and brain cortex,9</li><li>Associated with larger brain volume and healthy white matter.2</li><li>Essential for clearance of amyloid, the protein substance found in the brain in Alzheimer’s disease,8</li></ul><h5>Essential fatty acids</h5>Sixty percent of the brain is made up of fat, underlining the importance of maintaining a good supply of appropriate fatty acids for the brain’s maintenance and repair.10 Two kinds of fatty acid have attracted the most attention for their use as supplements to support good brain and nervous system function: <ul><li>Omega-3 oils – derived from marine sources, these long-chain fatty acids are incorporated in cell membranes and, in particular, the sheaths surrounding nerve cells (11). The quality of neuronal membranes maintains brain processing speed, regulates inflammation levels and protects the brain as it ages (12). Look for supplements providing krill oil, fish oil, fish liver oil or, especially useful for vegetarians and vegans, algal oil. </li><li>Phosphatidyl serine is a fat-soluble amino acid found in nerve cell membranes and the myelin sheath that envelopes nerves. It is critical to brain function and neurotransmission – the brain’s communication system. While phosphatidylserine is made within the body, this process can deteriorate as we age (13). Taken as a supplement, phosphatidylserine may therefore help preserve memory and cognitive function: dietary phosphatidyl serine crosses the blood-brain barrier to support memory formation and consolidation, learning, recall, concentration, problem-solving, reflexes and language skills (14).</li></ul><h5>Amino acids (proteins)</h5>Amino acids provide the building blocks for proteins in the body and in food. The brain’s key messaging chemicals, neurotransmitters, are built from amino acids so it is not surprising that research finds a good intake of a range of these building blocks can support effective brain function.15 Key amino acids for neurotransmitter synthesis include tyrosine, tryptophan, histidine and arginine. A small study found that a supplement of seven amino acids supported improved cognitive flexibility and attention,16 – these were leucine, phenylalanine, isoleucine, histidine, lysine, valine and tryptophan. In addition to providing the raw materials for neurotransmitters, these proteins are thought to support direct maintenance and repair of the brain as well as inhibit the entry of neurotoxic substances.16<h5>Nutrients for brain power: can we supercharge the brain?</h5>Here comes the exciting part! Once we have the essential nutrients in place for normal cognitive function, what more can we do to boost the brain for optimal exam performance? A fast-moving field of research centres on the possibilities offered by herbs and other edible plant extracts that could enhance brain power: so-called “nootropics”. As this set of supplements can contain potent herbal extracts, it’s important to consult your medical or functional practitioner first. With this in mind, let’s take a look at some of the key up-and-coming brain supporters that might improve concentration, learning, memory and recall.Bacopa MonnieriAlso known as Brahmi and nicknamed “herb of grace”,17 this plant has a long history of traditional use in Ayurvedic medicine for enhancing memory. It is rich in flavonoids, the plant compounds that appear to regulate brain and nervous system inflammation, support the brain’s signalling pathways and improve blood flow to the brain. Bacopa monnieri has performed well to improve language, learning and memory in modern research studies. A 2022 review of nootropic botanicals found that Bacopa monnieri was the plant compound with the biggest effects on memory and learning.18 Another recent study found that Bacopa monnieri could improve higher cognitive processes such as learning rate, memory consolidation and speed of visual information processing.18 Ginkgo biloba (also known as gingko biloba)Extracts from the leaves of this Chinese plant, known as the “memory plant” and “the world’s oldest living tree” are thought to improve memory-related cognition, including working memory and memory consolidation.18 Studies have found ginkgo biloba may improve cognitive function by dilating blood vessels and boosting the flow of oxygen and nutrients to the brain. The herb also appears to have antioxidant effects, protecting brain and nerve cells from environmental damage.20 A study of young, healthy adults found faster information processing in working memory after taking ginkgo biloba for 30 days.19 AshwagandhaAshwagandha is another plant whose roots, leaves and stem have a long history of use in Ayurvedic medicine to support cognition and memory. In recent studies, ashwagandha root extract improved various aspects of learning and memory, including in elderly people with mild cognitive impairment.21SagePart of the mint family of plants, sage has been detailed in traditional medical books for its potential to enhance brain power.19 Sage extracts appear to have ‘cholinergic’ properties, meaning that they can boost the efficiency of the neurotransmitter acetylcholine and improve attention, memory and learning.22 A 2021 study found significant benefits in working memory and accuracy in tests soon after people were given sage extracts.23 Greater improvements were seen after 29 days of supplementation, suggesting that the extracts have a cumulative effect.CocoaRich in flavonoids, cocoa appears to increase blood flow within the brain and improve other aspects of metabolic health such as insulin sensitivity that can result in better cognitive performance.24,25Fruit extractsMany fruits – including berries, grapes and citrus fruits – are known for their anti-inflammatory and antioxidant effects.26 Concentrated extracts may boost the flavonoid content and potential nootropic effects of fruits.27,28 Look out for:<ul><li>Tart cherry for improvements in focus and cognitive function, as well as regulation of sleep cycles. In a trial, Montmorency tart cherry juice improved memory and attention in older adults after 12 weeks.29</li><li>Blueberry extracts, rich in anti-inflammatory and antioxidant flavonoids known as anthocyanins, may improve short- and long-term memory, as well as spatial memory.30</li><li>Haskap berry, another anthocyanin-rich fruit, improved memory in older adults and is thought to dilate blood vessels for better flow of oxygen and nutrients to the brain.31</li></ul><h4>2. Stress-busting supplements that might also help you sleep</h4>Supercharging your brain power is not the only factor to consider when preparing for exams. While short-term stress is a natural response to challenges and might actually help learning, chronic stress can interfere with exam performance by:32<ul><li>Dysregulating hormones and neurotransmitters, which can then impair brain performance, including concentration, memory retrieval and reasoning.32,33 </li><li>Depleting nutrient levels, which risks depriving the brain of the chemical co-factors it needs to function well during revision and exams.34</li><li>Compromising sleep, which in itself can worsen exam performance.35,36</li></ul>Let’s look at some key supplements that can help with stress levels and sleep during exam season:<h5>Magnesium</h5>Magnesium levels in the body have long been thought to affect anxiety and mood, primarily through magnesium’s role in regulating the stress response via the hypothalamic-pituitary-adrenal axis.37 Magnesium might also inhibit glutamate, the excitatory neurotransmitter associated with anxiety, fear and panic. Stressful events such as exams can lead to increased excretion of magnesium, potentially worsening feelings of anxiety by dysregulating stress hormones (38). Supplemental magnesium may therefore help to keep stress levels under control.39 Look for a mix of magnesium types such as magnesium taurate, magnesium malate and magnesium citrate.40<h5>B vitamins</h5>The B vitamins, discussed above to support normal brain function, also play an important role in the regulation of the body’s stress response. Look out in particular for the following:<ul><li>Vitamin B5 (pantothenic acid) supports the synthesis and metabolism of cortisol and the production of calming neurotransmitters such as serotonin.41</li><li>Vitamin B6 also supports the production of the calming neurotransmitters serotonin and GABA.42</li><li>Studies have found that supplemental magnesium and vitamin B6 work well together to alleviate stress, so teaming these two stress-busting nutrients could be a winning combination for exam season.39,42</li></ul><h5>Rhodiola</h5>Rhodiola is a herb that has a history of use down the centuries to reduce stress and anxiety.43 Studies have suggested that extracts of Rhodiola rosea:<ul><li>Help with mood, cognition, fatigue, anxiety and stress after three days of use.44</li><li>Result in lower stress levels after 14 days of use.45</li><li>Bring immediate improvements in the capacity to cope with stress.46</li><li>Can combat insomnia.47</li></ul><h5>Green tea</h5>In studies, participants have reported improved relaxation, mood and anxiety after taking green tea extracts.48 The active constituents of green tea include:<ul><li>Catechins – flavonoids that have shown multiple benefits for cognition in conditions of stress.49</li><li>L-theanine – an amino acid that can relieve stress. A study of healthy adults found a reported reduction in stress one hour after taking an l-theanine-enriched drink before a stressful cognitive test. Researchers found participants had lower salivary levels of the stress hormone cortisol three hours after the drink.50</li></ul>One study found significant improvements in stress levels with a combination of green tea, magnesium and rhodiola.51<h5>Ashwagandha</h5>Ashwagandha, already discussed above to support cognitive function, is also used in traditional medicine to help with stress.21 Studies show:<ul><li>A reduction in cortisol and in perceived stress levels.18 </li><li>Improved quantity and quality of sleep.52</li></ul><h5>Passionflower</h5>Passionflower (Passiflora incarnata) has a long history of use in South America for promoting sleep. Recent studies have confirmed that flavonoids in the leaves and fruit can be effective to:<ul><li>Relieve insomnia by increasing blood levels of the sleep hormone melatonin.53</li><li>Reduce anxiety and irritability by modulating the brain’s sensitivity to the GABA neurotransmitter.54,55</li></ul><h4>Key takeaways for how to cope with exam season </h4>If you’re looking for some extra nutritional help to cope with exam season, start by asking yourself where you might get the best improvements.Firstly, have you got the basics right? If your brain is to work as it should, it will need an adequate intake of the nutrients that support normal cognitive function. Consider:<ul><li>B vitamins</li><li>Vitamin D</li><li>Fatty acids</li><li>Amino acids</li></ul>Secondly, are you looking for a cognitive boost? Check out the plant extracts that could help your brain to go ‘above and beyond’ – the nootropics – (taking care to consult your medical or functional practitioner in case these powerful herbal concentrates are not suitable for you or your medications):<ul><li>Bacopa monnieri</li><li>Gingko biloba</li><li>Ashwagandha</li><li>Sage</li><li>Cocoa</li><li>Fruit extracts</li></ul>Thirdly, is stress or anxiety likely to disrupt your sleep or interfere with your exam performance? Consider these calming supplements:<ul><li>Magnesium</li><li>B vitamins</li><li>Rhodiola</li><li>Green tea</li><li>Ashwagandha</li><li>Passionflower</li></ul>Here’s to a calm and successful exam season!

Key nutrients to hack sleep, stress and cognitive performance.

<a href="/directory/ingredients/passion-flower" target="_blank">Passiflora incarnata</a>

<a href="/directory/ingredients/phosphatidylserine" target="_blank">Phosphatidyl serine</a>

<a href="/directory/ingredients/phosphatidylserine" target="_blank">phosphatidylserine</a>

<a href="/directory/ingredients/magnesium" target="_blank">magnesium citrate</a>

<a href="/directory/ingredients/magnesium" target="_blank">magnesium taurate</a>

<a href="/directory/ingredients/vitamin-b12" target="_blank">hydroxocobalamin</a>

<a href="/directory/ingredients/magnesium" target="_blank">magnesium malate</a>

<a href="/directory/ingredients/pantothenic-acid" target="_blank">pantothenic acid</a>

<a href="/directory/ingredients/bacopa" target="_blank">Bacopa Monnieri</a>

<a href="/directory/ingredients/rhodiola" target="_blank">Rhodiola rosea</a>

<a href="/directory/ingredients/cod-liver-oil" target="_blank">fish liver oil</a>

<a href="/directory/ingredients/bacopa" target="_blank">herb of grace</a>

<a href="/directory/ingredients/ginkgo" target="_blank">Ginkgo biloba</a>

<a href="/directory/ingredients/phenylalanine" target="_blank">phenylalanine</a>

<a href="/directory/ingredients/gingko-biloba" target="_blank">gingko biloba</a>

<a href="/directory/ingredients/vitamin-b12" target="_blank">Vitamin B12</a>

<a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a>

<a href="/directory/ingredients/ashwagandha" target="_blank">Ashwagandha</a>

<a href="/directory/ingredients/sour-cherry" target="_blank">Tart cherry</a>

<a href="/directory/ingredients/vitamin-b6" target="_blank">Vitamin B6</a>

<a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D3</a>

<a href="/directory/ingredients/branched-chain-amino-acids" target="_blank">isoleucine</a>

<a href="/directory/ingredients/folic-acid" target="_blank">folic acid</a>

<a href="/directory/ingredients/folic-acid" target="_blank">Vitamin B9</a>

<a href="/directory/ingredients/methoxylated-flavones" target="_blank">flavonoids</a>

<a href="/directory/ingredients/l-tryptophan" target="_blank">tryptophan</a>

<a href="/directory/ingredients/pantothenic-acid" target="_blank">Vitamin B5</a>

<a href="/directory/ingredients/theanine" target="_blank">L-theanine</a>

<a href="/directory/ingredients/vitamin-d" target="_blank">vitamin D</a>

<a href="/directory/ingredients/magnesium" target="_blank">Magnesium</a>

<a href="/directory/ingredients/fish-oil" target="_blank">krill oil</a>

<a href="/directory/ingredients/melatonin" target="_blank">melatonin</a>

<a href="/directory/ingredients/quercetin" target="_blank">flavonoid</a>

<a href="/directory/ingredients/bilberry" target="_blank">Blueberry</a>

<a href="/directory/ingredients/green-tea" target="_blank">Green tea</a>

<a href="/directory/ingredients/histidine" target="_blank">histidine</a>

<a href="/directory/ingredients/glutamine" target="_blank">glutamate</a>

<a href="/directory/ingredients/rhodiola" target="_blank">Rhodiola</a>

<a href="/directory/ingredients/l-arginine" target="_blank">arginine</a>

<a href="/directory/ingredients/tyrosine" target="_blank">tyrosine</a>

<a href="/directory/ingredients/fish-oil" target="_blank">Omega-3</a>

<a href="/directory/ingredients/branched-chain-amino-acids" target="_blank">leucine</a>

<a href="/directory/ingredients/branched-chain-amino-acids" target="_blank">valine</a>

<a href="/directory/ingredients/folic-acid" target="_blank">folate</a>

<a href="/directory/ingredients/grape" target="_blank">grapes</a>

<a href="/directory/ingredients/gotu-kola" target="_blank">Brahmi</a>

<a href="/directory/ingredients/lemon" target="_blank">citrus</a>

<a href="/directory/ingredients/lysine" target="_blank">lysine</a>

<a href="/directory/ingredients/cocoa" target="_blank">Cocoa</a>

Exam Season: Supplements To Support Brain Power, Sleep And Stress

Exams – the very word strikes fear into the heart of the best of us! Whether it’s handling revision, managing nerves or mastering subject topics and techniques, exam season makes demands on the brain and nervous system that go way beyond everyday requirements. Exam days themselves require sustained bursts of peak performance in concentration, memory, evaluation, problem-solving, reasoning, decision-making, organisation and presentation. How do you support good physiological function in these areas to give yourself the best chance of exam success? In this article we look at some fundamental supplements that might help keep stress at bay, optimise sleep and keep the brain running well. We also explore the exciting world of nootropics – supplements that are increasingly showing promise in enhancing cognitive capabilities. <h4>1. Power to the Brain!</h4> <h5>Nutrients for brain power: what are the essentials?</h5>The brain is the most metabolically active organ in the body, using 20% of our energy.1 A range of vitamins, minerals and other nutrients act as chemical catalysts to support these metabolic processes and provide the building blocks for the brain and its messenger system of nerves, hormones and neurotransmitters. A good supply of nutrients is therefore essential for effective cognitive processing, including learning and recall. Research suggests that B vitamins, vitamin D, fatty acids and amino acids (proteins) are the key nutrients that work in synergy to keep this complex system running optimally.2 Let’s take a closer look at these four essentials: <h5>B Vitamins</h5>The eight water-soluble B vitamins come into play at multiple points in the metabolic processes of the brain and nervous system. The B vitamins are so important that each one has its own doorway into the brain across the blood-brain barrier!3 Look out in particular for these brain superstars: <ul><li>Vitamin B12 – adequate levels of this vitamin are crucial for maintaining cognitive processing power and regulating the nervous system.4 Vitamin B12 supports the production of neurotransmitters, accurate cell replication and the integrity of the myelin sheath that surrounds nerves. Testing of your serum B12 levels is a useful place to start when supplementing this important vitamin, especially for vegans and vegetarians as vitamin B12 is only available in animal-derived foods. One of the most bioavailable vitamin B12 supplements is hydroxocobalamin.5 </li><li>Vitamin B9 (folate) – vitamins B9 and B12 work synergistically to process homocysteine, a neurotoxic and excitatory chemical produced as a by-product of metabolism (6). Sufficient folate intake is therefore needed to keep homocysteine at safe levels for the brain.2 Look for supplements containing the bioavailable “folate” rather than “folic acid”.7</li></ul> <h5>Vitamin D3</h5>Vitamin D has antioxidant and anti-inflammatory effects in the brain, protecting it from everyday damage (8). Research also suggests that vitamin D is: <ul><li>Vital for maintaining signalling pathways used in memory and cognition.2</li><li>Stimulates the growth of neurites, the sites of growth on brain cells (neurons).9</li><li>Regulates nerve growth factor, the substance needed for survival of neurons in the hippocampus and brain cortex,9</li><li>Associated with larger brain volume and healthy white matter.2</li><li>Essential for clearance of amyloid, the protein substance found in the brain in Alzheimer’s disease,8</li></ul> <h5>Essential fatty acids</h5>Sixty percent of the brain is made up of fat, underlining the importance of maintaining a good supply of appropriate fatty acids for the brain’s maintenance and repair.10 Two kinds of fatty acid have attracted the most attention for their use as supplements to support good brain and nervous system function: <ul><li>Omega-3 oils – derived from marine sources, these long-chain fatty acids are incorporated in cell membranes and, in particular, the sheaths surrounding nerve cells (11). The quality of neuronal membranes maintains brain processing speed, regulates inflammation levels and protects the brain as it ages (12). Look for supplements providing krill oil, fish oil, fish liver oil or, especially useful for vegetarians and vegans, algal oil. </li><li>Phosphatidyl serine is a fat-soluble amino acid found in nerve cell membranes and the myelin sheath that envelopes nerves. It is critical to brain function and neurotransmission – the brain’s communication system. While phosphatidylserine is made within the body, this process can deteriorate as we age (13). Taken as a supplement, phosphatidylserine may therefore help preserve memory and cognitive function: dietary phosphatidyl serine crosses the blood-brain barrier to support memory formation and consolidation, learning, recall, concentration, problem-solving, reflexes and language skills (14).</li></ul> <h5>Amino acids (proteins)</h5>Amino acids provide the building blocks for proteins in the body and in food. The brain’s key messaging chemicals, neurotransmitters, are built from amino acids so it is not surprising that research finds a good intake of a range of these building blocks can support effective brain function.15 Key amino acids for neurotransmitter synthesis include tyrosine, tryptophan, histidine and arginine. A small study found that a supplement of seven amino acids supported improved cognitive flexibility and attention,16 – these were leucine, phenylalanine, isoleucine, histidine, lysine, valine and tryptophan. In addition to providing the raw materials for neurotransmitters, these proteins are thought to support direct maintenance and repair of the brain as well as inhibit the entry of neurotoxic substances.16

<h5>Nutrients for brain power: can we supercharge the brain?</h5> Here comes the exciting part! Once we have the essential nutrients in place for normal cognitive function, what more can we do to boost the brain for optimal exam performance? A fast-moving field of research centres on the possibilities offered by herbs and other edible plant extracts that could enhance brain power: so-called “nootropics”. As this set of supplements can contain potent herbal extracts, it’s important to consult your medical or functional practitioner first. With this in mind, let’s take a look at some of the key up-and-coming brain supporters that might improve concentration, learning, memory and recall. Bacopa MonnieriAlso known as Brahmi and nicknamed “herb of grace”,17 this plant has a long history of traditional use in Ayurvedic medicine for enhancing memory. It is rich in flavonoids, the plant compounds that appear to regulate brain and nervous system inflammation, support the brain’s signalling pathways and improve blood flow to the brain. Bacopa monnieri has performed well to improve language, learning and memory in modern research studies. A 2022 review of nootropic botanicals found that Bacopa monnieri was the plant compound with the biggest effects on memory and learning.18 Another recent study found that Bacopa monnieri could improve higher cognitive processes such as learning rate, memory consolidation and speed of visual information processing.18 Ginkgo biloba (also known as gingko biloba)Extracts from the leaves of this Chinese plant, known as the “memory plant” and “the world’s oldest living tree” are thought to improve memory-related cognition, including working memory and memory consolidation.18 Studies have found ginkgo biloba may improve cognitive function by dilating blood vessels and boosting the flow of oxygen and nutrients to the brain. The herb also appears to have antioxidant effects, protecting brain and nerve cells from environmental damage.20 A study of young, healthy adults found faster information processing in working memory after taking ginkgo biloba for 30 days.19 AshwagandhaAshwagandha is another plant whose roots, leaves and stem have a long history of use in Ayurvedic medicine to support cognition and memory. In recent studies, ashwagandha root extract improved various aspects of learning and memory, including in elderly people with mild cognitive impairment.21 SagePart of the mint family of plants, sage has been detailed in traditional medical books for its potential to enhance brain power.19 Sage extracts appear to have ‘cholinergic’ properties, meaning that they can boost the efficiency of the neurotransmitter acetylcholine and improve attention, memory and learning.22 A 2021 study found significant benefits in working memory and accuracy in tests soon after people were given sage extracts.23 Greater improvements were seen after 29 days of supplementation, suggesting that the extracts have a cumulative effect. CocoaRich in flavonoids, cocoa appears to increase blood flow within the brain and improve other aspects of metabolic health such as insulin sensitivity that can result in better cognitive performance.24,25 Fruit extractsMany fruits – including berries, grapes and citrus fruits – are known for their anti-inflammatory and antioxidant effects.26 Concentrated extracts may boost the flavonoid content and potential nootropic effects of fruits.27,28 Look out for: <ul><li>Tart cherry for improvements in focus and cognitive function, as well as regulation of sleep cycles. In a trial, Montmorency tart cherry juice improved memory and attention in older adults after 12 weeks.29</li><li>Blueberry extracts, rich in anti-inflammatory and antioxidant flavonoids known as anthocyanins, may improve short- and long-term memory, as well as spatial memory.30</li><li>Haskap berry, another anthocyanin-rich fruit, improved memory in older adults and is thought to dilate blood vessels for better flow of oxygen and nutrients to the brain.31</li></ul>

<h4>2. Stress-busting supplements that might also help you sleep</h4> Supercharging your brain power is not the only factor to consider when preparing for exams. While short-term stress is a natural response to challenges and might actually help learning, chronic stress can interfere with exam performance by:32 <ul><li>Dysregulating hormones and neurotransmitters, which can then impair brain performance, including concentration, memory retrieval and reasoning.32,33 </li><li>Depleting nutrient levels, which risks depriving the brain of the chemical co-factors it needs to function well during revision and exams.34</li><li>Compromising sleep, which in itself can worsen exam performance.35,36</li></ul> Let’s look at some key supplements that can help with stress levels and sleep during exam season: <h5>Magnesium</h5>Magnesium levels in the body have long been thought to affect anxiety and mood, primarily through magnesium’s role in regulating the stress response via the hypothalamic-pituitary-adrenal axis.37 Magnesium might also inhibit glutamate, the excitatory neurotransmitter associated with anxiety, fear and panic. Stressful events such as exams can lead to increased excretion of magnesium, potentially worsening feelings of anxiety by dysregulating stress hormones (38). Supplemental magnesium may therefore help to keep stress levels under control.39 Look for a mix of magnesium types such as magnesium taurate, magnesium malate and magnesium citrate.40 <h5>B vitamins</h5>The B vitamins, discussed above to support normal brain function, also play an important role in the regulation of the body’s stress response. Look out in particular for the following: <ul><li>Vitamin B5 (pantothenic acid) supports the synthesis and metabolism of cortisol and the production of calming neurotransmitters such as serotonin.41</li><li>Vitamin B6 also supports the production of the calming neurotransmitters serotonin and GABA.42</li><li>Studies have found that supplemental magnesium and vitamin B6 work well together to alleviate stress, so teaming these two stress-busting nutrients could be a winning combination for exam season.39,42</li></ul> <h5>Rhodiola</h5>Rhodiola is a herb that has a history of use down the centuries to reduce stress and anxiety.43 Studies have suggested that extracts of Rhodiola rosea: <ul><li>Help with mood, cognition, fatigue, anxiety and stress after three days of use.44</li><li>Result in lower stress levels after 14 days of use.45</li><li>Bring immediate improvements in the capacity to cope with stress.46</li><li>Can combat insomnia.47</li></ul>

<h5>Green tea</h5>In studies, participants have reported improved relaxation, mood and anxiety after taking green tea extracts.48 The active constituents of green tea include: <ul><li>Catechins – flavonoids that have shown multiple benefits for cognition in conditions of stress.49</li><li>L-theanine – an amino acid that can relieve stress. A study of healthy adults found a reported reduction in stress one hour after taking an l-theanine-enriched drink before a stressful cognitive test. Researchers found participants had lower salivary levels of the stress hormone cortisol three hours after the drink.50</li></ul> One study found significant improvements in stress levels with a combination of green tea, magnesium and rhodiola.51 <h5>Ashwagandha</h5>Ashwagandha, already discussed above to support cognitive function, is also used in traditional medicine to help with stress.21 Studies show: <ul><li>A reduction in cortisol and in perceived stress levels.18 </li><li>Improved quantity and quality of sleep.52</li></ul> <h5>Passionflower</h5>Passionflower (Passiflora incarnata) has a long history of use in South America for promoting sleep. Recent studies have confirmed that flavonoids in the leaves and fruit can be effective to: <ul><li>Relieve insomnia by increasing blood levels of the sleep hormone melatonin.53</li><li>Reduce anxiety and irritability by modulating the brain’s sensitivity to the GABA neurotransmitter.54,55</li></ul>

<h4>Key takeaways for how to cope with exam season </h4> If you’re looking for some extra nutritional help to cope with exam season, start by asking yourself where you might get the best improvements.Firstly, have you got the basics right? If your brain is to work as it should, it will need an adequate intake of the nutrients that support normal cognitive function. Consider: <ul><li>B vitamins</li><li>Vitamin D</li><li>Fatty acids</li><li>Amino acids</li></ul> Secondly, are you looking for a cognitive boost? Check out the plant extracts that could help your brain to go ‘above and beyond’ – the nootropics – (taking care to consult your medical or functional practitioner in case these powerful herbal concentrates are not suitable for you or your medications): <ul><li>Bacopa monnieri</li><li>Gingko biloba</li><li>Ashwagandha</li><li>Sage</li><li>Cocoa</li><li>Fruit extracts</li></ul> Thirdly, is stress or anxiety likely to disrupt your sleep or interfere with your exam performance? Consider these calming supplements: <ul><li>Magnesium</li><li>B vitamins</li><li>Rhodiola</li><li>Green tea</li><li>Ashwagandha</li><li>Passionflower</li></ul> Here’s to a calm and successful exam season!

Some simple diet and lifestyle changes may help to alleviate headaches in teens. 

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Common Causes Of Headaches In Teenagers And How To Avoid Them

<h4>Why are headaches so common for teenagers and what can you do to prevent them?</h4>Most people will suffer a headache at some point in their lives. These usually resolve quickly and easily on their own, but sometimes they can be severe and extremely debilitating, or be a sign of something more serious. Find out about headaches in teens, what to watch out for and some of the natural ways to relieve them. <h5>What exactly is a headache? </h5>A headache is caused by changes in the nerves, blood vessels and muscles of the head and neck but it’s not associated with the brain. The muscles or blood vessels go through changes where they swell and tighten which stimulates or puts pressure on the surrounding nerves. It is the pain signals sent from these nerves to the brain that cause a headache. <h5>What triggers a headache?</h5>There are many underlying factors which can trigger headaches in teens. Some of these include:<ul><li>Illness – colds, flu, throat or sinus infections, meningitis, allergies, head injury, whiplash</li><li>Hormonal changes – teenage girls often get headaches at certain times of their monthly cycle</li><li>Family history of chronic headache or migraines</li><li>Stress and anxiety</li><li>Eye strain – poor eyesight, long periods of time in front of a screen </li><li>Dehydration </li><li>Loud noise or music </li><li>Smoking, alcohol and/or caffeine </li><li>Skipping meals</li><li>Poor sleep</li><li>Poor ventilation, environmental toxins and pollutants, exposure to chemicals and strong smells such as perfumes</li><li>Food sensitivities or intolerances, refined and processed foods</li><li>Certain medications and over-use of painkillers such as paracetamol or ibuprofen</li><li>Orthodontic therapy and braces or temporomandibular joint syndrome</li></ul>

<h5>Common types of headaches for teens</h5>Headaches can range in severity from a slight dull ache or throbbing through to a extremely sharp pain. They can happen in different areas or all over the head and can last anything from a few minutes very occasionally through to constant, daily chronic headaches lasting for weeks at a time. It’s common for teens to suffer headaches caused by poor posture and eye strain from excessive screen use.Two of the most common headaches in teenagers are:<ol><li>Tension headaches - Usually brought about by stress, anxiety or depression, causing a mild to moderate ache or a band-like feeling of pressure over the forehead. </li><li>Migraine - A more severe type of headache that is commonly experienced by teenagers, but less so than a tension headache. Symptoms include a sharp and throbbing pain, sensitivity to light, noise and smells, nausea and vomiting. Migraine sufferers often need to lie down in a quiet, cool and darkened room. Migraines can last between 30 minutes to a few hours, but sometimes last for a few days. </li></ol>Although not life-threatening, migraines can be extremely disabling and can affect quality of life, with teenagers often missing school or other activities as a result. <h5>When to seek help from a doctor</h5>If headaches are becoming a regular nuisance, then visit your doctor who can assess for any underlying factors and advise on treatment options. They may recommend prescription medications which can help relieve symptoms. Other symptoms associated with headaches to watch out for which may need further investigation to rule out anything more serious include: <ul><li>Changes in eyesight such as blurring, double vision or seeing spots</li><li>Skin rash </li><li>Neck pain or stiffness</li><li>Difficulty with balance, weakness or dizziness</li><li>A feeling of tingling or numbness in any parts of the body </li><li>Raised temperature </li></ul><h5>Top tips to relieve headaches in teens</h5><ul><li>Rest and relax – lie down in a cool, dark and quiet room. It can also help to take deep breaths and put a cool, moist cloth over your forehead and eyes. </li><li>Find ways to manage stress and anxiety – take time out in the fresh air, keep a journal, practice yoga or meditation, deep breathing and find someone you can talk to for support.</li><li>Eat well – avoid refined, processed and sugary foods, instead opt for a healthy, balanced diet containing a wide variety of different vegetables, fruits, good quality protein and healthy fats to ensure a good supply of essential nutrients. Also, don’t skip meals!</li><li>Avoid alcohol, caffeine and drugs. </li><li>Sleep well – practice good sleep hygiene by keeping a regular bedtime, switching off electronic devices at least an hour before going to bed and sleeping for around 7-8 hours each night.</li><li>Keep active – exercise releases endorphins which are the body’s natural painkillers.</li><li>Take regular breaks from screen time and exercise your eyes to prevent eye strain. Look away from your screen at a distant object at least every 20 minutes. See an optician regularly to check your eyes are healthy. </li><li>Maintain good posture – don’t slouch, keep your back and shoulders straight when walking or sitting down. </li></ul><h5>Summary</h5>Eating well, getting good sleep, reducing screen time and avoiding stress are natural ways to help relieve headaches for teens.

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Q&A Dietary Advice for Immune Support

Ingredient Vitamin D

Blood Sugar Balance

Omega 3

Are you struggling with teen health issues like headaches, period pains, acne or low mood? These are all common issues for teenagers, often as a result of fluctuating hormones, stress, diet and lifestyle. Many teenagers can improve their physical and mental well-being by changing their eating habits, improving diet, exercising and lifestyle changes. <h4>Key Foods for Teen Health</h4>Nutrients which can support healthy growth, development and hormone balance include protein, iron, zinc, magnesium, calcium, B vitamins, vitamin C, vitamin D and omega-3 fatty acids. Include these foods in your diet: <ul><li>Oily fish: eating salmon, mackerel, sardines or herrings once or twice a week provides a good source of omega-3 fatty acids, iron, zinc, magnesium, vitamin D and some B vitamins. </li><li>Red meat and poultry: good quality animal meats provide a rich source of iron, zinc and B vitamins. </li><li>Dark green leafy vegetables: kale, spinach, rocket, beet greens and Swiss chard contain magnesium, calcium, iron, zinc, vitamin C and B vitamins. </li><li>Berries: strawberries, raspberries, blueberries, blackberries and blackcurrants provide a rich source of vitamin C. </li><li>Nuts and seeds: a small handful of nuts and seeds daily contains good levels of magnesium, zinc, iron, calcium, omega-3 fatty acids.</li></ul><h4>Which Supplements Can Support Teen Health? </h4><ol><li>Magnesium</li><li>Omega-3 fatty acids </li><li>Vitamin C </li><li>Calcium </li></ol><h4>Top Tips on Buying Supplements for Teen Health</h4><ol><li>When choosing omega-3 supplements, you can opt for a fish oil or, if you prefer a vegan source, look for supplements derived from algae oil. </li><li>For vitamin C, opt for the ascorbate form of supplements rather than ascorbic acid, as this is gentler on the stomach. </li><li>Magnesium glycinate or magnesium citrate are the most bioavailable forms of magnesium supplements. </li></ol><h4>Nutritional Therapy Support For Teen Health </h4>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with teen health and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations