Multivitamins
Lots of kids start out as picky eaters, and many school lunches remain nutritional disasters. To shore up kids’ diets, naturopath Nancy Aton, ND, of Tucson, Arizona, urges parents to every morning give kids a multivitamin designed specifically for children. These contain all essential vitamins and at least some minerals, but check the fine print. Not all ingredients will reach 100 percent of the recommended daily amounts (it’s impossible to squeeze bulky minerals into one capsule), but choose brands that come close. Unfortunately, nearly all children’s supplements use sweeteners to mask some vitamins’ unpleasant taste (B vitamins, in particular, are extremely bitter). Zauderer suggests multis that list no more than 2 grams of caloric sweeteners per dose—and of course, no highfructose corn syrup or artificial sweeteners or colors.

DOSE: Take one multi-vitamin at least three times per week, preferably daily.

Cod Liver Oil
This was the de rigueur supplement in your grandparents’ day, when kids tolerated its yucky taste. It’s a great liquid source of omega-3 fish oils—the ultimate brain food—along with some vitamin A and D, which other omega supplements lack. Some adult versions may be too potent, so opt for a children’s formula; many brands now add lemon or other fruit flavor, making it far more palatable. Look for one that combines docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA); but given a choice, DHA is more important for kids’ brain development. For kids who can take capsules, other omega-3 sources, such as krill or sardine oil (or, for vegetarians, algae-derived DHA), work fine.

DOSE: 200–300 mg each of DHA and EPA daily.

Vitamin D
Most multis and fish oils don’t provide a lot of vitamin D, which builds strong bones and fights colds, flus, and other infections. If your kids spend most of their time indoors, and especially during the winter, give them extra vitamin D. You can add taste-free vitamin D drops directly to food.

DOSE: 1,000 2,000 IU daily, with the higher dose for older, physically bigger kids.

Quercetin
If your kids suffer from seasonal allergies, Aton suggests quercetin. A recent human study found that supplements of this antioxidant, found in small amounts in apple and onion skins, blunted the allergic response. Quercetin works by inhibiting the activity of mast cells, which release histamine and cause nasal and itchy reactions. Some preliminary evidence suggests quercetin might also help relieve asthma symptoms.

DOSE: 200–500 mg daily.