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When I think of a family, I primarily see parents, children, and grandparents. Of course, a family can be much larger than this nucleus.
While specific dietary supplements are important at any age and in any gender, the reality is that infants, children, teenagers, young adults, middle-aged adults, and seniors have different needs, concerns, and areas of nutritional focus.
This article will unveil essential considerations for every member of the family.
Vitamins and minerals are essential nutrients. We must get them from the food we eat or through supplementation. While it is conceivably possible that diet alone can provide optimal intake of vitamins and minerals, the reality is that most people only come even close to nutritional adequacy with dietary supplementation.
The World Health Organization indicates that over 2 billion people suffer from a dietary deficiency in vitamins and minerals. In the U.S., data from the National Health and Nutrition Examination Survey (NHANES) and the United States Department of Agriculture's Food Consumption and Nutrient Intakes for Americans have clearly shown nutrient deficiencies exist in a substantial portion of the U.S. population, perhaps as high as 80% for some selected vitamins and minerals.
The most common vitamin and mineral deficiencies:
Essential vitamins and minerals are crucial for health. While diet can provide some, most rely on supplements. Many suffer from deficiencies worldwide, including the U.S. where up to 80% lack certain nutrients like Vitamin D3 and Iron.
The entire human body functions more optimally with a steady supply of high-quality nutrition. Taking a high-quality multiple vitamin and mineral supplement (MVMS) that provides all the known vitamins and minerals acts as an "insurance formula" against possible deficiency.
Three body tissues susceptible to the ill effects of nutrient deficiency are the lining of the gastrointestinal tract, brain, and immune system. These body systems also appear to be the most sensitive to the benefits of taking a high-potency multivitamin and mineral supplement. For example, in a study of children, supplementing the diet with a multivitamin increased non-verbal intelligence. In other words, the MVMS made kids smarter. Many of the children were suffering from "subclinical" vitamin and mineral deficiencies to an extent that hampered nerve cell function and impaired mental performance. In other words, low levels of nutrients in the diet will not allow the brain to function correctly. By providing the brain with the proper nutrients through taking an MVMS, the brain functions more optimally.
Adults also benefit from taking a MVMS. For example, studies have shown adults, particularly older adults, taking a MVMS produces improvements in energy levels, handling stress, mood, brain function, and immunity.
These results are unsurprising as it is a well-accepted fact that a deficiency of virtually any essential nutrient will impair body and brain function.
MVMS are critical for pregnant and nursing mothers. The fetus and exclusively breastfed infant rely solely on their mother's intake of vitamins and minerals to achieve adequate levels. Hence, the pregnant or breastfeeding mother needs to consume a health-promoting diet and take a MVMS. Infants relying on infant formula for nutrition may benefit from additional vitamins and minerals available in liquid or powdered form. Key nutrients for infants and toddlers are iron, vitamins A, C, D3, and B vitamins.
Children require all essential nutrients, including vitamins and minerals, to grow and develop properly. Getting kids into the habit of taking supplements to their healthy diet is important. While older kids may be able to swallow pills or utilize chewable or gummies, younger children should take advantage of multiple vitamin and mineral supplements in liquid and powdered form.
Many companies offer age and gender-specific multiple formulas. A few key nutrients are also super important at different life stages.
High-quality nutrition is crucial for optimal body function. Taking a multivitamin can help prevent deficiencies. The brain, gut lining, and immune system benefit the most from these supplements. Studies show that children and adults experience improved brain function, energy levels, and immunity. Pregnant women, nursing mothers, infants, toddlers, and older adults can all benefit from multivitamins tailored to their needs. It's essential to ensure everyone gets the necessary nutrients for healthy growth and development.
Vitamin D3 deficiency is quite common. In the US, about 70% of the population have inadequate vitamin D3 levels (i.e., blood levels below 30 ng/ml), and about half are vitamin D deficient (25(OH)D3 with levels below 25 ng/ml), including 60% of nursing home residents and hospital patients and 76% of pregnant women. Given the widespread insufficiency of blood levels of 25(OH)D3, many medical experts recommend vitamin D3 supplementation.
Vitamin D3 deficiency is prevalent in the US, with around 70% having inadequate levels. Due to this widespread insufficiency, medical experts often advise vitamin D3 supplementation.
Teenagers undergo many hormonal changes that require vitamins and minerals to function correctly. In particular, zinc is critical to the proper utilization of sex hormones. One of the reasons that acne often occurs during puberty is low zinc levels, which lead to increased activity of testosterone and other sex hormones within the skin, and that can lead to increased sebum production and acne lesions. Human clinical studies that have utilized bioavailable forms of zinc in subjects with acne have shown impressive effects.
A recent systematic review of all existing evidence from human clinical studies of zinc supplementation in acne concluded, "Zinc is effective for the treatment of acne, particularly at decreasing the number of inflammatory papules when used as monotherapy or as an adjunctive treatment." It generally takes up to 12 weeks before seeing maximum benefit. The typical dosage used in these studies was 30–45 mg daily.
Zinc bound to picolinate, citrate, acetate, or monomethionine is recommended for better absorption, which means better results.
Teenagers' hormonal changes require essential vitamins and minerals like zinc for proper function. Low zinc levels during puberty can lead to increased acne due to heightened sex hormone activity. Clinical studies show that zinc supplementation, particularly in bioavailable forms, effectively reduces inflammatory papules in acne treatment.
Infants and young children, menstruating women, and older people are at risk for iron deficiency, especially if they are vegan or vegetarian. Even marginal iron deficiency can significantly impair the function of many tissues in the body. In particular, iron deficiency can lead to fatigue and impaired immune system and brain function. Iron deficiency is also associated with significantly decreased attentiveness and lower mood. Fortunately, iron supplementation results in a return to normal mental function.
The best forms of iron supplement are ferrous bisglycinate and ferric pyrophosphate. Both are free from the gastrointestinal side effects associated with ferrous sulfate and have a higher relative bioavailability, especially if taken on an empty stomach. Taking the full recommended dietary allowance (RDA) as an iron supplement ensures adequate intake for infants and children.
In menstruating women and vegans, to maintain positive iron status, many experts recommend taking a supplement providing 30 mg of iron daily. In cases of confirmed iron deficiency, the usual recommendation is 30 mg of iron twice daily between meals. If this recommendation results in abdominal discomfort, take 30 mg with meals three to four times daily.
Iron deficiency is a risk for certain groups like infants, menstruating women, and older individuals, especially if vegan or vegetarian. It can lead to fatigue and affect immune and brain function. Iron supplementation, like ferrous bisglycinate or ferric pyrophosphate, can help.
Magnesium is another mineral that is often necessary to supplement to meet the RDA. The RDA is 420 mg for men and 320 mg for women.
Since the average magnesium intake by healthy adults in the United States ranges from 143 to 266 mg/day, most people in the U.S. only get about half of the magnesium their body needs. Magnesium is involved in more than 300 biochemical reactions of the human body, including activation of many enzymes, regulation of the concentration levels of other vital nutrients, and optimal functioning of most body organs, including the brain. If magnesium levels are low, it is a huge problem.
For best results with magnesium supplementation, take it at night. Magnesium is calming, relieves stress, and promotes overall relaxation and restful sleep; for best results, use a highly absorbable form of magnesium like magnesium citrate, malate, or bis-glycinate.
The recommended dosage for magnesium in adults is 250 to 300 mg at bedtime. For children 1-3 years old, 50 to 75 mg; 4-8 years old, 75 to 150 mg/day; 9-13 years old, 150 to 200 mg.
Magnesium supplementation is crucial as many fall short of the RDA. It plays a role in numerous body functions and is best taken at night for relaxation and quality sleep.
Fish oils provide the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are critical in supporting health at any age. These omega-3 fatty acids are utilized in cell membranes and bodily functions. Deficiency of omega-3 fatty acids is widespread. As a result, omega-3 fatty acids supplementation can often produce significant health benefits, as confirmed in over 1,000 double-blind, human clinical trials.
EPA and DHA are also necessary for proper brain and eye development for infants and young children. For teenagers, omega-3 fatty acids are important for healthy skin, mood, and brain function. For adults, the health benefits include reducing stress, supporting the cardiovascular system, and resolving inflammation. In people 50+ years of age, omega-3 fatty acids promote brain health and help fight the effects of aging.
For general health, the recommended daily intake is 1,000 mg of EPA+DHA. The dosage is 500 mg daily in liquid form for infants under two years old. And for vegans, there are now algal sources of EPA+DHA as an alternative to fish oil.
Fish oils rich in omega-3 fatty acids EPA and DHA support overall health at any age. They aid in cell function, infant brain development, skin health in teens, and stress reduction in adults. For those 50+, they promote brain health.
A "superfood" is a term for a food that is exceptionally rich in health benefits. Well-known examples of superfoods include blueberries, acai, green tea, cacao, avocado, salmon, various nuts, and dark greens like kale. Powdered versions of superfoods are an important component of the top family wellness essentials. Popular superfood powders include spirulina, beets, chlorella, matcha, cacao, maca, moringa, brewer's yeast, wheatgrass, and other greens drinks.
Superfood powders benefit all age groups and are especially important to children and older adults. Children are often picky eaters, so sneaking nutrient-rich superfood powders into juice or smoothies is a great way to add more phytochemicals to their diet. Older adults generally consume less whole food, so adding valuable phytochemicals to their daily routine provides a big health boost.
Of the popular superfood powders, my personal favorite is spirulina powder. Spirulina is a blue-green algae that is highly regarded as a longtime favorite superfood for many health-minded individuals for good reason. It has an excellent nutritional profile with a 60% high-quality protein content and many vitamins, minerals, and essential fatty acids. It also offers a rich source of valuable phytochemicals with antioxidant and supporting effects on immune system function and cardiovascular health. Spirulina supplementation also helps fight off fatigue. It truly is a superfood!
Superfoods, like spirulina powder, are rich in nutrients and offer numerous health benefits. They can be easily incorporated into daily routines, benefiting individuals of all ages, from picky-eating children to older adults looking for a health boost.
Probiotics are the beneficial bacteria, yeast, and other microorganisms that inhabit the human intestinal tract. Probiotics can help promote the health of the "microbiome," the collection of genetic material within the microbes we harbor in our bodies. Many look to probiotic supplements since the human intestinal microbiome plays a huge role in overall health.
These products contain safely freeze-dried live forms of beneficial bacteria or yeast in capsules, liquids, or food. The human intestinal tract brings the bacteria or years to life. The specific microorganisms in these products will vary but usually include Lactobacilli and Bifidobacteria.
Over 1,000 double-blind, placebo-controlled studies support probiotics' use to promote gastrointestinal health, immune function, and many other health goals.
Many probiotic manufacturers provide products formulated for specific ages and gender or other indicators. Successful results are often attained by taking between 5 billion and 20 billion viable organisms daily. Higher dosages may be necessary in some instances. Using probiotic supplements with defined strains that have been tested in human clinical trials is recommended.
Probiotics support overall health by promoting a balanced microbiome. Probiotic supplements may aid gastrointestinal health and immune function. Tailored products for different demographics recommend daily doses of 5-20 billion organisms for optimal results.
Collagen is the most abundant protein in our body. It provides the glue that holds our cells in place and is also the main component of connective tissue, such as tendons, ligaments, cartilage, bone, and blood vessels. It is also essential to the skin's health, as 70% of the dry weight of the skin is composed of collagen structures.
Supplementing with collagen is a great way to boost the building blocks for the body to make collagen structures. Collagen peptides refer to collagen that has been partially digested for greater bioavailability and health benefits. Collagen peptide dietary supplements are derived from various sources, including the skin, bones, and connective tissues of cows, chickens, pigs, and fish.
Clinical studies have shown considerable benefits from supplementation with 5g per day of collagen peptides in improving the health of the joints, skin, hair, and nails. These benefits are most visible in people over the age of 40 years, but collagen peptide supplements provide health benefits at any age, including children. The benefits are most apparent in people over 40 because the older we get, the sharper the decline in the activity of fibroblasts, the cells responsible for making collagen and other connective tissue components. In the skin, the loss of collagen produces clear signs such as skin wrinkles and sags. In the joints, they become stiff and quickly inflamed when collagen is lost.
Collagen is crucial for cell structure, connective tissues, and skin health. Supplementing with collagen peptides can enhance collagen production, benefiting joints, skin, and more. Studies show positive effects, especially for those over 40, due to decreased collagen production with age.
The last family wellness essential is sleep formulas for each age group. The value of quality sleep to our mood, energy levels, proper brain function, immunity, and body repair cannot be overstated. It is critical to both the body and mind. Here are some top wellness aids for each member of the family.
First, remember that magnesium produces a calming effect, relieves stress, and promotes overall relaxation and restful sleep (see above for dosage recommendations).
Consider chamomile tea for babies over six months old and infants under two years of age. It has been used for centuries to help babies get some relief from colic and to help promote a good night's sleep. Infants and toddlers can consume up to five ounces three times a day. There are also several children's sleep aids available suitable for infants six months to two years in the form of drops or safe, quick-dissolving mini tablets.
For older children, L-theanine has emerged as one of the most popular ingredients in sleep supplements for this age group. L-theanine is a unique amino acid found almost exclusively in tea (Camellia sinensis). Clinical studies have demonstrated that L-theanine (100-200 mg) can safely reduce stress and improve sleep quality in children and adults. It is not a sedative (sleeping pill), but it promotes relaxation and improved sleep quality by increasing the activity of gamma-aminobutyric acid (GABA), a major brain chemical.
GABA supplements are another option for children and adults, especially non-GMO forms produced via a natural fermentation process like PharmaGABA™. In one double-blind study, subjects in the PharmaGABA™ (100 mg per day) group experienced getting to sleep easier, reduced nighttime awakenings, less drowsiness in the morning, and reduced frequency of nighttime urination compared to the placebo group. Studies have shown even a single administration of PharmaGABA™ improves sleep quality.
The most popular sleep aid by far is melatonin. Evidence shows that melatonin is safe and effective in promoting improvement in children and adults. However, it is most effective in improving sleep when melatonin levels are low. That is why it is usually more effective in people forty and older, as it is more common to find low melatonin levels in this age group. Children 6 years of age and above are recommended to take 1 to 3 mg, while 3 to 5 mg at bedtime is usually more than enough for adults.
Quality sleep is vital for overall wellness. Consider magnesium for relaxation, chamomile tea for babies, L-theanine for kids, PharmaGABA™ for better sleep, and melatonin for adults and older individuals. Prioritize good sleep habits for the whole family!
The top family wellness essentials include:
Maintaining optimal nutrition levels for overall health and well-being is essential for the whole family.
References:
By Dr. Michael Murray, N.D. 
