Every parent and caregiver wants to feel confident that their child is getting what they need to grow, learn, and thrive. But with busy routines, changing appetites, and growing bodies, it’s not always easy to ensure all nutritional needs are met. The Junior and Teen Revive range is designed to support children and teenagers during these important years, complementing a balanced diet with nutrients that matter most for growing minds and bodies. In this three-part series, we explore the key foundations of wellbeing during childhood and adolescence and how to support them through food, lifestyle, and a little extra daily backup.
Why Brain Health Is More Than Academic
When we talk about brain health in children and teens, it’s easy to focus on school performance, but supporting the brain goes far beyond grades. The brain governs everything from focus, memory, and learning to emotional regulation and decision-making. These are essential life skills that continue developing throughout childhood, especially during the intense changes of puberty.
During these years, the brain is undergoing major structural changes. Grey matter, responsible for processing and thinking, increases in early childhood, while white matter, which helps different brain areas communicate, continues developing into the teenage years. Nutrients, sleep, and daily habits all shape this ongoing process.
What Affects Brain Development in Growing Years?
The brain is a high-energy organ that uses around 20% of the body’s energy , even at rest. It’s also highly sensitive to nutrient status and lifestyle patterns. Some of the key influences on healthy brain function include:
Dietary variety and nutrient density: Essential fatty acids, B vitamins, and minerals like iron and zinc are all needed to support energy production and neurotransmitter synthesis.
Sleep quality and consistency: Sleep is when the brain consolidates learning, clears waste, and resets. Disrupted or insufficient sleep can affect attention and memory.
Blood sugar balance: Energy dips and spikes can affect concentration and mood , especially in the classroom.
Hormonal changes: During puberty, shifts in oestrogen, testosterone, and cortisol can all influence mood and cognition .
These factors are not separate, they work together, and a shortfall in one area often affects others.
Nutrients That Support Cognitive Function
Here are some of the key nutrients the brain needs to grow, function, and adapt:
1. Omega-3 Fatty Acids (especially DHA)
DHA is a structural fat that makes up a large portion of brain cell membranes. It supports cell communication, plasticity (the brain’s ability to adapt and learn), and visual processing . It’s found in oily fish such as salmon, mackerel, and sardines, but intake is often low in children and teens.
2. B Vitamins (especially B6, B12, and folate)
These vitamins support methylation, a process critical for the production of neurotransmitters like serotonin and dopamine . They also contribute to normal energy metabolism and nervous system function. Leafy greens, wholegrains, eggs, and legumes are good sources.
3. Magnesium
Magnesium plays a role in calming the nervous system and supporting synaptic plasticity , which affects how the brain forms and retains connections. It’s involved in over 300 enzymatic reactions in the body, many of which influence the brain. Nuts, seeds, and leafy greens are helpful dietary sources.
4. Zinc
Zinc contributes to normal cognitive function and is involved in memory formation and neurogenesis (the creation of new brain cells). It’s found in meat, shellfish, dairy, and legumes.
5. Iron
Iron carries oxygen to the brain and supports energy production. Even mild iron insufficiency can lead to fatigue, reduced attention span, and lower cognitive performance . Red meat, lentils, and pumpkin seeds are iron-rich foods to include regularly.
Lifestyle Foundations for Focus and Mood
While nutrition is key, it works best alongside daily habits that support brain function such as:
Encourage regular breaks during study or screen time to avoid cognitive overload.
Promote outdoor movement, which supports blood flow to the brain and helps regulate energy.
Keep screens out of the bedroom to protect melatonin production and encourage deep sleep.
Model balanced eating patterns, especially at breakfast, to support stable blood sugar throughout the day.
A Daily Nutrient Foundation for Growing Minds
Junior and Teen Revive are formulated with a broad spectrum of nutrients that help support the brain’s nutritional needs during the key growth years.
Both products contain a full range of B vitamins, including folate and vitamin B12, which contribute to normal psychological function and a reduction in tiredness and fatigue. Magnesium and zinc are included at levels appropriate for age, supporting normal cognitive function and nervous system health as well as Vitamin C needed for maintaining the normal function of the immune system as well as contributing to collagen formation in teeth and gums.
While no supplement replaces the power of a nourishing diet, these formulas may act as a reliable daily foundation, especially during periods of hormonal change, academic demand, or when appetite and food variety are more limited.
Feeding Focus, Energy, and Emotional Balance
The brain changes more during childhood and adolescence than at almost any other time of life. These changes need to be fuelled with the right nutrients, supported by healthy daily routines, and protected during times of pressure or change.
By focusing on what children and teens truly need, stable energy, focused attention, and a resilient mood, we can help create an environment where their brains have every chance to flourish. And with food-first strategies, gentle lifestyle changes, and daily support from Junior or Teen Revive, the foundations for learning and thriving can feel much more manageable.
Check out Part 3 of the Growing Well series, where we explore the nutrients that support strong bones, healthy muscles, and steady physical growth.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Genna Nelson
Nutritional Therapist and GN Wellness
