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Allergy Support

Vitamin-D Supplements

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Commonly referred to as the “sunshine vitamin”, vitamin D is synthesized when the skin absorbs UVB rays from the sun. Vitamin D functions as a hormone and is essential for several bodily functions, such as maintaining strong bones and teeth, supporting a healthy immune system, and regulating the nervous system. Vitamin D deficiency is known to be associated with fatigue. It is extremely difficult to consume sufficient amounts of this fat-soluble vitamin, even with a well-rounded diet. And although we synthesize Vitamin-D with sun exposure, sunscreens, hats and rash guards (which are recommended!) reduce or prevent this synthesis. It is difficult to truly over-dose on Vitamin D, so I focus on a minimum dosage of 400IU for infants and 600IU for children ages 12 months and up.

PCOS

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Digestive Support

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For children who struggle with constipation, sometimes dietary changes and increased liquid intake aren't enough. Consider adding a magnesium supplement one hour before bedtime, since magnesium also has a calming effect. Fiber is best consumed in foods (bran, beans, peas, lentils, prunes, raisins, dried apricots, fresh fuits & veggies, seeds, nuts and pocorn for children 4+, flax & chia). But if your child's diet is low in fiber, consider incorporating a fiber powder mixed into plenty of fluid. It must be given with ample liquid so as not to further constipation. These supplements can be safetly taken with the frequently used osmotic laxative Miralax (polyethylene glycol). Also consider hopping over to my probiotic recommendations, which can be helpful with constipation and maintaining a healthy gut microbiome. There are other OTC options to consider for constipation, including suppositories and stimulant laxatives. Please discuss appropriate options with Dr. Galla. Must Must M m

Sleepy Time

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The first thing I discuss with parents seeking help with their childrens' sleep is how to maximize healthy sleep habits, rather than giving supplements or medications. However, even with the best bedtime routines (same time each night, no screens 1 hour before bed or in the bedroom, lights dim in the house in the evening, a cool dark bedroom, etc), some children still struggle to fall asleep. Melatonin is one the most popular supplements for sleep. It can help you fall asleep faster, although it will not necessarily help you sleep longer. Some research has shown it may improve sleep quality and duration in people with autism. Start with 1mg given 30-60 minutes before bed. I do not recommend more than 3mg per day for a child. L-theanine, an amino acid found in black and green tea, can reduce stress and improve sleep quality, but does not cause drowsiness. Interestingly, L-theanine may also help to increase alertness during the day. There is evidence that magnesium may decrease the time it takes people to fall asleep, and is often recommended for people with anxiety and ADHD. Finally, lemon balm is a very safe herb that has been treasured for its calming properties for centures. Compounds in the herb have been shown to have a sedative effect, to relieve colic in babies, to ease symptoms of restlessness, excitability and anxiety.

Omega-3 Supplements

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Omega-3 fatty acids (omega-3s) are polyunsaturated fats that perform important functions in your body, especially in your brain and heart. Your body can’t produce the amount of omega-3s you need to survive. So, omega-3 fatty acids are essential nutrients, meaning you need to get them from the foods you eat, or take supplements. Most children do not consume nearly enough omega-3-rich foods, e.g. cold water fatty fish, grass-fed beef, pasture-raised eggs, nuts and seeds (e.g. chia, flax, walnuts). There is evidence to suggest that omega-3s reduce inflammation, help with allergies and asthma, reduce cardiovascular disease & improve cholesterol levels, reduce rates of anxiety and depression, improve eye health, cognition, vocabulary and listening comprehension, and can support children with ADHD and autism. I recommend roughly 500mg for ages 3-5, 500-1,000 mg for children 6-11 and 1,000-2,000mg for ages 12+

Probiotics

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Probiotics are live microorganisms (bacteria and/or yeast) that are intended to have health benefits when consumed or applied to the body. They are sold in various formulations, and are available in cultured fods and beverages, such as yogurt, kefir, kombucha, miso, saurkraut and kimchi. Probiotics may contain a variety of microorganisms. The most common are bacteria that belong to groups called Lactobacillus and Bifidobacterium . Other bacteria may also be used as probiotics, and so may yeasts such as Saccharomyces boulardii . Different types of probiotics may have different effects. Some of the health conditions thought to potentially benefit from probiotics are antibiotic-associated diarrhea, constipation, infant colic, inflammatory bowel disease, dental caries (cavities), allergic rhinitis, asthma, eczema, acne and upper respiratory infections. They can also compete with bad bacteria to prevent infetions, such as Strep throat. Cases of severe or fatal infections have been reported in premature infants who were given probiotics, and the U.S. Food and Drug Administration (FDA) has warned health care providers about this risk.

Multivitamins

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Providing your child with a daily multivitamin/mineral supplement can help ensure they are meeting their daily nutrient needs. Multivitamins contain essential nutrients for children’s health, including vitamins A, B, C, D, and E, as well as the minerals iodine, iron, and zinc. In addition to improving nutrition status, multivitamins may also improve brain function in healthy children. And if your child does not consume much iron (red meat, peanut butter, eggs, beans, lentils, legmes, broccoli, green leafy veggies), then I recomend the Pure Pals with Iron. If you have an infant or child who requires a liquid multivitamin, please reach out to me for recommendations. Multivitamins are often formulated to provide necessary nutrients based on life stage, so be sure to choose a multivitamin specific to your child’s age group. Find top-selling multivitamins for children on Fullscript Kid's Optimal Multivitamin from Seeking Health MetaKids™ Multi Soft Chew from Metagenics Nordic Berries Gummy Berries from Nordic Natural

Immune Support

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Tis the cold and flu season, so why not do what we can to support our immune systems to prevent viral infections, as well as to recover from them more quickly? The very best measures we can take include excellent nutrition with plenty of colorful fruits, veggies and lean proteins, as well as sufficient sleep and exercise topped off with some good handwashing. I would also recommend daily doses of Vitamin D, Vitamin C and elderberry to help stave off those nagging circulating viruses, which run the gamut from respiratory to GI symptoms. Add some zinc lozenges at the first onset of an illness and take for a solid week. There is some evidence to suggest that probiotics are similarly helpful in disease prevention, so please augment this search with the list of recommended Vitamin D and probiotic supplements. For infants and young children who require liquid supplements, contact me for some other OTC options. Be well!