02/10/2026
I thought I would share my response on this question I received, as it is a good one!
Here is what I said:
Honestly, your best bet is feeding them a nutrient-dense diet. That’s your best multivitamin. Here are specific foods to make sure to focus on. Scroll down to the bottom of the article where it says “The Nutrients Kids Need Most.”
I shared an article by that has great information on foods to focus on. I’ll list them here, but the explanations are in the article, as to why they are important for their development.
ARTICLE: https://chriskresser.com/what-nutrients-do-kids-need-to-thrive/
FAT SOLUBLE VITAMINS:
A,D,E,K2:
Organ meats, cod liver oil, fermented foods, pasture raised eggs, natto
CHOLINE & GLYCINE:
Pasture raised eggs, bone broth, organ meats, oxtail, brisket, shanks, and other gelatinous cuts of meat
IODINE:
Sea vegetables such as kombu in soup, nori sea snacks, kelp flakes sprinkled on foods
EPA & DHA:
Lower mercury cold water fatty fish and shellfish: anchovies, sardines, clams, North Atlantic mackerel, herring, and salmon
ZINC, IRON & COPPER:
Organ meats and shellfish
CALCIUM:
Wild-caught canned salmon with bones. The bones dissolve. Same as other canned fish like sardines, anchovies, etc. with bones.
PHYTONUTRIENTS:
Fresh fruits and vegetables. (Fiber 👍🏼)
PROTEIN
Food works completely different than supplements do in the body. Foods work synergistically. They don’t act alone in regards to one nutrient. Foods are filled with multiple nutrients that act on one another and with other components in the body when consumed.
Example: eating salmon vs. fish oil gummies.
🐟 Salmon contains not only protein for healing, protecting bone heath, and maintaining muscle mass, but also:
✔️ omega 3’s: anti-inflammatory fats, heart, brain and mental health, pregnancy and development, eye and skin health
✔️ selenium: thyroid and immune support, antioxidant
✔️ phosphorous: bone and tooth mineralization, cell repair and growth, metabolic support
✔️ B-vitamins: turning the food you eat into energy, creating and repairing DNA, reduces chronic inflammation, red blood cell production, brain and nervous system health
