07/09/2025
The Role of Nutrition in Children’s Brain Development
A wide range of nutrients act as building blocks for learning, memory, and concentration. They supply energy, regulate chemical signals in the brain, and support the growth of new cells. This makes diet one of the strongest influences on a child’s cognitive development. To gain a better understanding, let’s examine a few essential nutrients that research has consistently linked to healthy brain function in children.
B Vitamins: Support energy metabolism and help regulate the nervous system. They are particularly important during growth, as they help convert food into usable energy and support the production of neurotransmitters that influence learning and mood (Harvard Medical School, 2023).
Iron: Iron deficiency is one of the most common nutritional problems in children. The World Health Organisation notes that low iron levels are linked to reduced concentration, tiredness, and even learning delays, which can affect performance at school.
Vitamin D: This nutrient not only supports strong bones but also strengthens the immune system, helping children stay healthy and ready to learn throughout the year. Because the body produces vitamin D mainly through sunlight exposure, deficiencies are widespread during autumn and winter months. This makes dietary sources or supplements especially valuable for children.
Omega-3: Fatty acids are essential nutrients that play a central role in memory, attention, and overall brain function. Since brain development continues throughout childhood, researchers have shown strong interest in the role of omega-3 fatty acids in cognitive growth. Omega-3s are found in foods such as oily fish, seeds, and nuts, and they are known to support memory, attention and overall brain function.
Ryan et al. (2010) reviewed epidemiological studies and supplementation trials. They found that although results were sometimes inconsistent, studies using higher doses and longer durations of DHA often showed positive outcomes for cognitive development in children. This suggests that ensuring children receive enough omega-3s, whether through diet or supplementation, may help support learning and mental performance as they grow.
Getting enough nutrition is essential for healthy brain development, yet children do not always obtain all the vitamins and minerals they need from food alone.
Everyday Habits That Support Cognitive Development
Sleep and Routine:
Sleep is more than just rest. During the night, the brain processes memories and prepares for new learning. The American Academy of Sleep Medicine recommends that school-aged children get 9 to 12 hours of sleep each night. Regular bedtimes, less screen time in the evening and calming routines help children wake up refreshed and ready to absorb
Physical Activity and Brain Health
Movement benefits more than muscles and bones. Regular activity increases blood flow to the brain, delivering oxygen and nutrients essential for growth. According to the WHO, children who are physically active show improved learning outcomes and mental health compared with their less active peers. Activities such as cycling, swimming or even regular play outdoors support both physical health and a child’s developing mind
Reducing Stress and Building Resilience
Stress is a natural part of life, but when it becomes constant, it can interfere with a child’s ability to concentrate and remember new information. UNICEF highlights that children who grow up in a calm and supportive environment are more resilient and adapt better to challenges. Parents can help by creating routines that reduce pressure and by encouraging small but effective practices. These may include simple breathing or mindfulness exercises, regular breaks during homework, open conversations about feelings, and activities that make children feel safe and supported.
Stimulating Cognitive Development at Home
Children’s brains develop best when they are exposed to variety and challenge. Reading, puzzles, music and creative play help strengthen memory, reasoning, and problem-solving skills. Limiting passive screen time in favour of interactive activities encourages curiosity and supports healthy cognitive development in children. Play is not just entertainment. It is a fundamental way in which children build both social and cognitive abilities.
Communication and Role Modelling
Parents are powerful role models, and the way they approach learning has a direct influence on their children. Reading together, talking about daily experiences, and showing curiosity all encourage children to adopt the same habits. Educational studies have found that children benefit when parents take an active role in their learning, often achieving better results academically as well as in everyday social life.
Final Thoughts
Cognitive development and growth are shaped each day by what children eat, how they sleep, how active they are, and the stimulation they receive at home. By nurturing these habits and providing the right support, parents can give children the tools they need for long-term success. Alongside balanced meals and healthy routines, multivitamins designed for children can help fill nutritional gaps and provide extra reassurance. Supporting both body and mind allows children to thrive in school and in life.
References;
World Health Organisation (WHO). (2020) Nutrition and cognitive development in children. Available at: https://www.who.int/news/item/20-04-2020-who-guidance-helps-detect-iron-deficiency-and-protect-brain-development
Ryan, A. S., Astwood, J. D., Gautier, S., Kuratko, C. N., Nelson, E. B., and Salem, N. Jr. (2010). Effects of long-chain polyunsaturated fatty acid supplementation on neurodevelopment in childhood: a review of human studies. Prostaglandins Leukot. Essent. Fatty Acids 82, 305–314.
American Academy of Sleep Medicine (AASM). (2016). Sleep recommendations for children and adolescents. Journal of Clinical Sleep Medicine, 12(6), pp. 785–786.
Harvard Family Research Project. (2010). Family engagement is a systemic, sustained, and integrated strategy to promote student achievement. Cambridge, MA: Harvard Graduate School of Education.
