Health Centre Pharmacy Carrickfergus

Preparation is the key to exam success, but if you are worried about your child’s performance, you can do more to help them than simply making sure they revise. Certain nutrients have an incredibly powerful effect on brain chemistry – even though there is obviously an inherited aspect to IQ, optimum nutrition promotes all-round intelligence by nourishing your child’s brain. With national exams looming, now is the time to make sure your child’s diet includes adequate brain-supporting nutrients to help their concentration, memory and problem-solving skills.

Think zinc
A recent trial on school aged children in North Dakota showed remarkable improvements in speeding up thinking with zinc supplements. Compared to the students who were not given additional zinc, students given 20mg zinc each day decreased reaction time on a visual memory test by 12 per cent, versus 6 per cent; increased correct answers on a word recognition test by 9 per cent, versus 3 per cent; and increased scores on a test requiring sustained attention and vigilance by 6 per cent, versus 1 per cent. Zinc is found in meat, fish and shellfish, eggs and nuts and seeds. To get an optimal dosage I recommend you supplement zinc in a good quality multivitamin and mineral.

Smart fats
I am always stressing the need for essential fats in our diets, but they are particularly important in children, whose brains are still developing. Omega 3 fats can help improve your child’s emotional intelligence and behaviour, and keep brain cogs well oiled and running fast and smoothly. The levels of omega 3 fats at birth, especially DHA (the brain-building fat) predict intellectual development later in life. Omega 3 fats have also shown incredible results in children with dyslexia, ADHD and other learning difficulties, and should be included in your child’s diet as they grow. This is easiest done by either eating oily fish (mackerel, herring, sardines, fresh tuna, anchovy, salmon and trout) three times a week or by taking a fish oil supplement. 

Memory fats
The main brain chemical involved in memory is acetylcholine, which is derived from phophatidyl choline, a type of fat called a phospholipid. Eggs yolks and fish (especially sardines) are the richest dietary sources of these phospholipids, but make sure you don’t damage these delicate fats by exposing them to too much heat. Use gentler cooking methods (poach, soft boil or lightly scramble eggs instead of frying or hard boiling them). Equally, steam, poach or grill fish under a moderate heat, or bake en papilotte (in a baking paper parcel) or under foil rather than frying or grilling it.

DMAE for learning
DMAE is a precursor of choline, increasing the production of acetylcholine, which we have already seen is crucial for memory. DMAE reduces anxiety, stops the mind racing, improves concentration, promotes learning and acts as a mild brain stimulant – all advantages if your child is facing revision and exams. Sardines are a good source of DMAE as well as of omega 3 essential fats, so they make excellent brain food. When exam time came around when my children were younger, I used to give them sardines on toast or with a baked potato. If your child turns their nose up at this, you can flake canned sardines in a tomato sauce through cous cous, quinoa, rice or mixed pulses, and add plenty of diced vegetables or salad so that they barely notice the fish.

Of course a diet rich in fruit, vegetables, whole grains and good quality protein (from lean meat, fish, eggs, nuts, seeds and legumes), and low in sugar and artificial additives will also help to balance your child’s blood sugar and provide them with a good range of nutrients to feed their brain. .


Wishing your child exam success this summer