“You are what you eat” is an old adage that most have heard throughout their life- starting in childhood. It’s a simple saying, and fundamentally common sense.
However, there is a flip side: you are also influenced by what you don't eat. Recent studies show that our health depends just as much by what is on our plates as by what is missing from them, especially as food quality declines. This is particularly important to consider for children's physical, mental, and emotional development.
When it comes to human nutrition, “essential” means essential.
Over the course of evolution, the human body has developed the capacity to manufacture many nutrients that it needs to function properly. Vitamin D, for example, can be synthesized in our skin upon exposure to sunlight.
There are many nutrients, however, that the body requires to function optimally but cannot manufacture on its own. These are the “essentials,” and include vitamin C, vitamin B12, essential fatty acids, and minerals such as magnesium and zinc, among others.
And when it comes to mental health, “essential” assumes even greater significance, as many nutrients are required by the brain for optimal function. This is critical as we consider dietary habits alongside trends in worsening youth mental health.
The single most energetically demanding organ in the body is the brain. Weighing around 1.2 kilograms (3 pounds), the brain accounts for a staggering 25% of the body’s total metabolic expenditures.1
And the brain’s need for nutrients is at an all-time high during adolescence—a stage of development characterized by rapid, profound changes. Unfortunately, adolescence is often the time when individuals have poor eating habits. Additionally, children in their mid-teens are often exposed to social or lifestyle changes that can negatively impact their emotion, thinking or overall behavior.2 Human health is not a fixed quantity. It falls along a continuum that is influenced by factors such as genetics, the environment, social history, and more. While we cannot discount the potential impacts of these factors on youth mental health, we also should not discount the potential role of nutrition.
Nutrition is one of the most significant determinants of brain development and function. It also happens to be one of the most easily corrected.
In reality, making good choices for our children involves encouraging the consumption of nutrient-rich foods. It means educating our kids about nutrition, and how investments in health made now can yield long-term benefits. It also means considering the necessity of nutritional supplements.
Due to a number of factors, ranging from climate change to nonregenerative agricultural practices, the nutritional content of many natural foods is declining.3 Furthermore, common food preparation techniques can dramatically reduce the vitamin and mineral content of food. Nearly 100% of vitamin C, for example, is lost through boiling.4
In addition to bridging the widening gap between what food can provide and what the body requires, supplements can help to ensure that children and teens will satisfy the vast nutritional demands of their growing bodies and brains. If you feel your child may need a supplement, consult their health care provider.
A properly nourished brain can lay a foundation for lifelong well-being. It is also why I strongly believe that we should remember the importance of what we both do—and don’t—consume.
Ask The Expert
What essential nutrients are children and teens most likely to be deficient in?
I have found that the nutritional status in children and teens is generally influenced by their dietary intake.
For example:
What roles do B Vitamins play in health?
Every single metabolic pathway of the human body relies, to some degree, on B vitamins. They help with energy production, red blood cell formation, and neurotransmitter synthesis, including the production of serotonin and dopamine.
Together, the B vitamins act synergistically to support overall health through diverse pathways. It is for this reason that B vitamins, are a cornerstone of my nutritional approach to mental wellness.
What are some common signs of low magnesium?
Accurately assessing a person’s magnesium status can sometimes be tricky. Magnesium is primarily found inside the cells of the body. Accordingly, blood levels do not accurately reflect tissue stores.6
Even without testing, supplementation is recommended in a majority of cases due to magnesium’s far-reaching benefits and safety profile (when dosed appropriately), as well as the widespread prevalence of magnesium deficiency.
How does zinc support the absorption of other essential nutrients?
Zinc is required to produce stomach acid as well as the activation of many digestive enzymes—both of which are necessary for the proper breakdown and absorption of food and nutrients in the digestive tract.
This is also why zinc deficiency can act as a positive feedback loop. When zinc levels are low, poor digestion can lead to other nutrient deficiencies and worsen zinc status even further.
How can I know if my child has any nutritional deficiencies?
Many nutritional deficiencies present with symptoms that may be misdiagnosed and are easily confused or overlooked. Still other children with nutritional deficits may have no overt signs or symptoms in the early stages. It’s also worth recognizing that each individual has unique nutritional requirements.
The key to identify deficiencies in most cases is simply this: laboratory testing can help to identify adolescents who may not be meeting their nutritional requirements.
A pioneer in the field of integrative medicine, James M. Greenblatt, MD, has treated patients since 1988. After receiving his medical degree and completing his psychiatry residency at George Washington University, Dr. Greenblatt completed a fellowship in child and adolescent psychiatry at Johns Hopkins Medical School. Dr. Greenblatt currently serves as the Chief Medical Officer at Walden Behavioral Care in Waltham, MA and serves as an Assistant Clinical Professor of Psychiatry at Tufts University School of Medicine and Dartmouth College Geisel School of Medicine.
An acknowledged integrative medicine expert, educator, and author, Dr. Greenblatt has lectured internationally on the scientific evidence for nutritional interventions in psychiatry and mental illness. Through three decades of practice and research, Dr. Greenblatt is a leading contributor to helping physicians and patients understand the role of personalized medicine for mental illness. To learn more about the author, please visit www.JamesGreenblattMD.com.
+Our Medical Consultants are retained advisors to Pure Encapsulations.
References
1.Camandola S, Mattson MP. Brain metabolism in health, aging, and neurodegeneration. EMBO J. 2017;36(11);1474-1492.
2.Kessler RC, Angermeyer M, Anthony JC, et al. Lifetime prevalence and age-of-onset distributions of mental disorders in the World Health Organization’s World Mental Health Survey Initiative. World Psychiatry. 2007;6(3):168-176.
3.Colino S. Fruits and vegetables are less nutritious than they used to be. National Geographic. https://www.nationalgeographic.co.uk/environment-and-conservation/2022/05/fruits-and-vegetables-are-less-nutritious-than-they-used-to-be. Published May 3, 2022.
4.Lee S, Choi Y, Jeong HS, Lee J, Sung J. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Food Sci Biotechnol. 2017;27(2):333-342.
5.Gropper SA & Smith JL. Advanced nutrition and human metabolism (6th ed.). Belmont, CA: Wadsworth/Cengage Learning; 2013.
6.Ismail Y, Ismail AA, Ismail AA. The underestimated problem of using serum magnesium measurements to exclude magnesium deficiency in adults; a health warning is needed for "normal" results. Clin Chem Lab Med. 2010;48(3):323-327
A strong and healthy musculoskeletal system is essential for overall well-being and mobility. It consists of bones, muscles, tendons, ligaments, joints, cartilage, and connective tissue all working together to provide support, stability, and movement. Your musculoskeletal system supports your body’s weight, maintains your posture, and helps you complete everyday tasks like standing, sitting, walking, running, and moving.1To maintain optimal musculoskeletal health, it is important to provide the body with the right nutrients. In this blog, we will explore the benefits of calcium, curcumin, glucosamine, magnesium, vitamin C, and vitamin D in supporting the musculoskeletal system.
1.Calcium is a mineral that plays a vital role in maintaining strong bones and teeth. It is essential the maintence of normal bones. The skeleton acts as a calcium reservoir: it stores around 99% of all the calcium in the body.2 Adequate calcium intake throughout life, especially during childhood and adolescence, helps in achieving peak bone mass. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods.3
2.Curcumin is a natural compound found in turmeric; a spice commonly used in Indian cuisine. It has antioxidant properties.4,5,6
3.Glucosamine is a compound naturally found in the body, particularly in the cartilage of joints. It plays a role in maintaining the integrity and function of joint cartilage. Glucosamine supplements are commonly used to joint health and promote joint mobility.7
4.Magnesium is an essential mineral that contributes to bone health and muscle function. It aids in the absorption and metabolism of calcium, promoting bone mineralization. Studies have shown lower bone mass density and an increased incidence of osteoporosis in people with low magnesium levels.8 Magnesium also plays a role in muscle contraction and relaxation, meaning it contributes towards maintaining proper muscle function. Good dietary sources of magnesium include nuts, seeds, whole grains, and leafy green vegetables.9
5.Vitamin C is an antioxidant that contributes to normal collagen synthesis. Collagen is a protein that provides structure and support to bones, tendons, ligaments, and cartilage. Adequate vitamin C intake helps maintain connective tissues. Citrus fruits, berries, kiwi, and bell peppers are excellent sources of vitamin C.10
6.Vitamin D contributes to the absorption and utilization of calcium in the body. It plays a role in maintaining bone health by promoting calcium deposition and preventing its loss. Additionally, vitamin D helps maintain normal muscle function. Vitamin D deficiency has been associated with muscle aches and weakness. Supplementing with Vitamin D to correct a deficiency has been shown to significantly support strength in healthy adults.11,12 The primary source of vitamin D is sunlight, but it can also be obtained from fatty fish, fortified dairy products, and supplements.13
The musculoskeletal system is a complex network of bones, muscles, tendons, ligaments, and joints that require proper nourishment to function optimally. Calcium, curcumin, glucosamine, magnesium, vitamin C, and vitamin D are nutrients that support the musculoskeletal system. Calcium and vitamin D help maintain bone health, while curcumin supports joint health. Magnesium contributes to bone and muscle function, and vitamin C aids in collagen synthesis.
Incorporating these nutrients into your diet or through supplementation can help support your musculoskeletal system. As always, consult with a healthcare professional before making any significant dietary changes or starting new supplements.
+Content by generative AI is provided for informational purposes only and should not be construed as professional advice. Users should exercise discretion and judgment when relying on the information presented. Content does not reflect the opinions or views of Pure Encapsulations®.
1 Musculoskeletal system: Cleveland Clinic. (n.d.). Retrieved November 2, 2021, from https://my.clevelandclinic.org/health/body/21048-skeletal-system
2 Lau AN, Adachi JD (2011) Bone aging. In: Nakasato Y, Yung RL (eds) Geriatric Rheumatology: A Comprehensive Approach. New York: Springer.
3 Weaver CM, et al.. Calcium plus vitamin D supplementation and risk of fractures. Osteoporos Int. 2016;27(1):367-376.
4 Atabaki, M., Shariati-Sarabi, Z., Tavakkol-Afshari, J. & Mohammadi, M. Significant immunomodulatory properties of curcumin in patients with osteoarthritis. Int. Immunopharmacol. 85, 106607 (2020).
5 Calderón-Pérez, L. et al. Acute Effects of Turmeric Extracts on Knee Joint Pain. J. Med Food (2020) doi:10.1089/jmf.2020.0074.
6 Daily JW, et al.. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Med Food. 2016;19(8):717-729.
7 Reginster JY, et al. Long-term effects of glucosamine sulphate on osteoarthritis progression: a randomised, placebo-controlled clinical trial. Lancet. 2001;357(9252):251-256
8 Tonya S Orchard, Joseph C Larson, Nora Alghothani, et. Al. Magnesium intake, bone mineral density, and fractures: results from the Women's Health Initiative Observational Study. Am J Clin Nutr. 2014 Apr; 99(4): 926–933.
9 Rude RK, et al. Magnesium deficiency: possible role in osteoporosis associated with gluten-sensitive enteropathy. Osteoporos Int. 1996;6(6):453-461.
10 Carr AC, et al. Vitamin C and immune function. Nutrients. 2017;9(11):1211.
11 Han, Q., Li, X., Tan, Q., Shao, J. & Yi, M. Effects of vitamin D3 supplementation on serum 25(OH)D concentration and strength in athletes: a systematic review and meta-analysis of randomized controlled trials. J. Int. Soc. Sports Nutr. 16, 55 (2019).
12 Tomlinson, P. B., Joseph, C. & Angioi, M. Effects of vitamin D supplementation on upper and lower body muscle strength levels in healthy individuals. A systematic review with meta-analysis. J. Sci. Med. Sport 18, 575–580 (2015).
13 Holick MF, et al. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2011;96(7):1911-1930.
You’re likely familiar with the unique taste of licorice root in candy or herbal tea, but did you know this herb provides much more than natural sweetness? Licorice has been used for thousands of years, from traditional Chinese Medicine (TCM) to the ancient Greeks and Romans, as a health-promoting remedy.
Glycyrrhiza, the scientific name for the licorice plant, includes more than 30 species worldwide. Nearly 400 compounds have been isolated from the plant, including metabolites like triterpenes, flavonoids, and polysaccharides, contributing to its health-supportive qualities.1
Licorice has been traditionally used for its ability to promote digestive health. In herbalism, licorice is known as demulcent herb that soothes and protects tissue. In the gut, licorice may help support normal function of the mucous membranes that line the GI tract and promote digestive comfort.2
Below, you'll learn more about how licorice root can support health and digestion and why maintaining healthy gut mucosa is essential for overall health.
Understanding why the gastrointestinal (GI) mucosa is essential for maintaining gut health can also help you understand why and how licorice can be supportive. The thought of mucus may bring up images of runny noses and coughing, but in this case, mucus is a beneficial substance that lines the inside of your digestive system.
Your GI tract runs from your mouth to your anus and is responsible for the breakdown, digestion, and absorption of food. Throughout this long pathway, the GI mucosa acts as a physical barrier that lines the walls of your digestive tract and helps protect the delicate tissues in your digestive tract from damage caused by stomach acid, bile salts, digestive enzymes, and other harsh substances.3
Your mucosa also helps prevent harmful substances, pathogens, and toxins from leaving the digestive tract and entering the bloodstream. Within the mucosa, specialized cells also produce and secrete mucus, which helps lubricate and protect the GI tract and promote healthy digestion.3 These cells also secrete antimicrobial peptides and immunoglobulins (two types of immune system proteins) to combat invaders and protect the GI tract. The cells within the GI mucosa are deeply involved in immune surveillance, which means they help detect and respond to any problematic substances or threats to keep your GI tract and whole body healthy. 3
Where does licorice come in? Research suggests that licorice's demulcent properties could help maintain the health and integrity of the GI mucosa, making it an ideal herb (could leave as is or substitute “herb” in the place of natural remedy) to support gut health. 1
It's often assumed that plants and herbs are less potent than medications, but glycyrrhizin, the main active compound in licorice, can significantly impact the body and should be used with care. Research suggests glycyrrhizin can cause low potassium when taken at high doses.1It can also increase blood pressure due to its impact on cortisol, the primary hormone involved in the body's stress response.4
However, you can still utilize the benefits of licorice without risking potential side effects by considering deglycyrrhizinated licorice (DGL). This form of licorice removes glycyrrhizin via extraction, making it safer for long-term use without causing the same adverse side effects. 2
Even with the removal of glycyrrhizin, DGL retains the critical bioactive compounds that give licorice its supportive properties, making it an effective alternative to regular licorice for GI support.2
DGL may help maintain the normal function of mucous membranes in the stomach and small intestines. While glycyrrhizin was first studied for its GI support, studies suggest that DGL may be more effective without the cortisol-increasing side effects. 2
DGL may support gut health by stimulating the quality and production of mucous that protects the stomach lining. It may also provide nutritional support to the cells of the GI tract while maintaining a healthy blood supply to the gastric mucosa.2
For individuals seeking to support the innate protective functions of the GI tract, DGL stands out as an attractive option. Rather than impeding the body's natural acid production, DGL could support digestion and promote digestive comfort by reinforcing the body's natural defense mechanisms. Some research also found that licorice may help with digestive comfort, helping with occasional symptoms like fullness and bloating or even loss of appetite.6
Licorice, specifically DGL, could be a valuable tool for supporting digestive health. DGL may help maintain the normal function of the GI tract and promote healthy digestion.
Always discuss with your healthcare provider before adding any supplements to your routine, especially if you have a medical condition or are taking other medications. Even though it's a natural remedy, licorice may interact with certain medications or health conditions.
When choosing a licorice supplement, look for high-quality DGL supplements from reputable brands to ensure safety and efficacy. Third-party verification for purity and potency can also help verify a high-quality product.
There's no single solution or "magic pill" for gut health, but adding licorice to your healthy lifestyle habits, including a fiber-rich diet and regular exercise, may help support and maintain digestive wellness.
Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master's degree in nutrition and over ten years of experience as a registered dietitian.
+The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.
1 Yang R, Yuan BC, Ma YS, Zhou S, Liu Y. The anti-inflammatory activity of licorice, a widely used Chinese herb. Pharm Biol. 2017;55(1):5-18. doi:10.1080/13880209.2016.1225775
2 Murray MT. Glycyrrhiza glabra (Licorice). Textbook of Natural Medicine. 2020;641-647.e3. doi:10.1016/B978-0-323-43044-9.00085-6
3 Song C, Chai Z, Chen S, Zhang H, Zhang X, Zhou Y. Intestinal mucus components and secretion mechanisms: what we do and do not know. Exp Mol Med. 2023;55(4):681-691. doi:10.1038/s12276-023-00960-y
4 Sharifi-Rad J, Quispe C, Herrera-Bravo J, et al. Glycyrrhiza Genus: Enlightening Phytochemical Components for Pharmacological and Health-Promoting Abilities. Oxid Med Cell Longev. 2021;2021:7571132. Published 2021 Jul 24. doi:10.1155/2021/7571132
5 Tian M, Yan H, Row KH. Extraction of glycyrrhizic acid and glabridin from licorice. Int J Mol Sci. 2008;9(4):571-577. doi:10.3390/ijms9040571
6 Raveendra KR, Jayachandra, Srinivasa V, et al. An Extract of Glycyrrhiza glabra (GutGard) Alleviates Symptoms of Functional Dyspepsia: A Randomized, Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med. 2012;2012:216970. doi:10.1155/2012/216970