Ready for school: vitamins for brain and nerves + tips for parents

A guide to a relaxed and successful start to school—supported by wowtamins for little superheroes! Starting school is a major milestone in a child’s and family’s life. It is filled with excitement and anticipation for new beginnings, but it also brings its own challenges.

For parents, this period often means walking a fine line between enthusiasm for their child and concern about whether everything will go smoothly. Good preparation can significantly ease this transition and minimize stress for everyone involved. It is about creating a solid foundation on which the little ones can embark on their new adventure confidently and joyfully.

This article offers you practical tips and strategies to prepare your children optimally for school—both emotionally and organizationally. We explore how a balanced foundation can help keep your little learners fit and resilient for everyday school life, and which vitamins are particularly important for learning to support the brain and nerves.

The brain–nutrition connection: Building blocks for learning

The brain, a highly complex and metabolically active organ, requires a constant and adequate supply of specific nutrients to build and maintain its intricate structures and carry out its diverse functions. These nutrients are not merely fuel, but essential components of brain function.

They provide the building blocks that play a crucial role in cell proliferation, DNA synthesis, neurotransmitter and hormone metabolism, and serve as important components of enzyme systems in the brain. The brain requires all essential nutrients, including lipids, proteins, carbohydrates, vitamins, minerals, and water, to build and maintain its structure. Consequently, an adequate diet is essential for brain growth and function.¹

The rapid and intensive phase of brain development in early childhood makes the brain particularly sensitive and vulnerable to nutritional deficiencies. During these critical phases, inadequate nutrient intake can have disproportionately negative and potentially lasting consequences. Brain development progresses faster in the early years of life than that of the rest of the body, which can make it more vulnerable to nutritional deficiencies.²

The top 5 “learning boosters”: These vitamins & nutrients are truly needed by your child

So which vitamins for children are particularly good for concentration? Science gives us clear indications here. The focus is primarily on five nutrient groups that are considered true powerhouses for young brains.

• B vitamins: They contribute to the normal functioning of the nervous system, energy metabolism, and psychological function.
• Omega-3 fatty acids (DHA & EPA): These fatty acids are important building blocks of brain cells and contribute to the maintenance of normal brain function.
• Iron & Zinc: Iron is crucial for transporting oxygen to the brain, while zinc helps maintain normal vision and protects against oxidative stress.
• Magnesium: Magnesium contributes to the normal functioning of the nervous system and helps reduce tiredness and fatigue.
• Vitamin D: Although often associated with bone health, vitamin D also supports cognitive performance and plays a role in cell division.

In our articles Important Vitamins and Important Minerals, we have prepared even more in-depth information.

As mothers or fathers may know themselves, it can sometimes be difficult to provide children with all the nutrients they need through their diet, especially when their appetite varies or they are picky eaters. A deficiency in certain vitamins and minerals can affect energy levels, concentration, and the immune system. Our delicious Vitamin Gummies can provide valuable support.

Study shows: This is how important nutrients are for children's academic performance

A major review study from 2020 examined how omega-3 fatty acids (DHA and EPA) affect brain function in children and adolescents. It summarized the results of 33 different research studies. It found that, in healthy children, a daily intake of at least 450 mg of DHA + EPA can significantly improve cognitive function.

The effects were particularly strong when the children had an omega-3 blood level above 6%. This led to better attention, stronger memory, and greater learning ability. Smaller doses had little effect. The study also suggests that taking omega-3 fatty acids over a longer period is better for achieving the best results. Children who initially had low levels of omega-3 in their bodies benefited most from additional supplementation. The supplements were well tolerated, and there were no serious side effects.³

A lack of iron during the neonatal period and early childhood has also been linked to impaired cognitive development, the effects of which may persist long term.⁴ Chronic deficiencies in essential nutrients can lead to long-term developmental disorders. Therefore, proactive nutritional support beginning before birth and continuing through the preschool years is crucial.⁵ This underscores the importance of preventing deficiencies early in order to have a lasting positive impact on cognitive development and later academic performance.

» Have you already seen our Multivitamins for Children guide? In this comprehensive guide, our team at wowtamins, made up of parents and experienced experts, gives you an honest, well-founded overview of the need for dietary supplements for children.

Emotional preparation: Giving children a sense of security

A smooth start to school begins long before the first day—in your child’s heart and mind. In addition to an adequate supply of vitamins and minerals, good emotional preparation is crucial for reducing anxiety and building anticipation for learning.

A. Have open conversations

Talk to your child about school in an age-appropriate way. Explain what to expect and encourage them to express all their questions and concerns. Take their fears seriously and discuss them in detail. Show understanding. Books can help in a playful way and ease fears.

B. Instill a positive attitude

Present school as an exciting adventure. Talk about positive experiences and emphasize the many new things. Build anticipation, for example by buying a new school backpack. A positive attitude from parents is passed on to the child. Social and emotional skills are crucial for learning success.⁶

C. Establish farewell rituals

A clear goodbye ritual at the school gate provides reassurance. Keep the goodbye short, loving, and consistent. A fixed routine conveys reliability and helps the child build confidence in the new situation. Explain that you will be back on time. Self-regulation and coping with new environments are important for the transition.⁷

D. Foster Independence

Foster independence through age-appropriate household tasks. Practice getting dressed and undressed, tying shoelaces, and opening and closing zippers. Using a pen and scissors safely, as well as drawing simple shapes, develops fine motor skills and prepares your child for everyday school life. This strengthens the child's well-being and competence.

Organizational Preparation: Structuring Daily Life

Good organization helps make the new school routine structured and stress-free.

1. Get School Supplies

Create a checklist of all the necessary school supplies:

• School backpack
• Pencil case
• Notebooks
• Pens
• Colored pencils
• Scissors
• Glue
• Specific books (if required by the school)

When choosing a school backpack, pay attention to quality and ergonomics. A good school backpack should distribute the weight properly and fit well. It should not be wider than the child's shoulders and should have a stable back panel. Look for ergonomic features such as adjustable shoulder straps and a chest or hip belt to distribute the load evenly. The backpack's visibility in traffic is also important. Be sure to take your child along when choosing one—this makes shopping a shared experience and builds anticipation.⁸

2. Practice the New Daily Routine

The school day brings new routines. Start practicing earlier wake-up and bedtime routines several weeks before school starts. Establish a consistent morning routine that allows time for getting up, getting dressed, having breakfast, brushing teeth, and going to school. Set study times, even if they last only a few minutes at first, to help your child get used to periods of concentration. A structured daily routine gives children a sense of security and helps them adapt to new situations.⁹

3. Explore the Route to School

Walk or drive the route to school together several times. Discuss hazardous areas and explain the most important traffic rules to your child. Practice crossing the street safely and point out crosswalks or traffic lights. This strengthens your child's confidence.¹⁰

4. Set Up a Study Area

Set up a quiet, well-lit, distraction-free place for homework. It should have space for all materials. Encourage organization by assigning designated places for pens, notebooks, and books. A consistent structure and a dedicated area improve concentration.

Health and well-being: Laying the foundation for starting school

A healthy body and mind are the foundation for learning success and a strong immune system. In addition to the right vitamins for children, what else is important for learning and starting school:

1. Sufficient sleep

Sufficient sleep is crucial for your child's concentration, learning performance, and emotional stability. Schoolchildren aged 6 to 13 need an average of 9 to 11 hours of sleep per night.¹¹ Make sure they have good sleep hygiene: Consistent bedtimes, including on weekends, a quiet and dark sleeping environment, and reducing screen time (tablets, smartphones, televisions) before bed can significantly improve sleep quality.

2. Healthy nutrition for little thinkers

As already described in Chapter I, good nutrition is the key to successful learning. A nutritious breakfast is the most important start to the day, as it replenishes energy stores and promotes concentration.¹² Ideas for healthy sandwiches and snacks include whole-grain products, fresh fruit and vegetables, lean meat or cheese and dairy products.¹³ Make sure your child drinks enough fluids. Water is the best thirst quencher and essential for physical and mental performance. A lack of water can lead to fatigue and difficulty concentrating.¹⁴

3. Exercise in the fresh air

Regular exercise in the fresh air is essential to offset the time spent sitting at school. Children and adolescents should be physically active for at least 60 minutes every day, including vigorous activity three times a week to strengthen their muscles and bones.¹⁵ Exercise promotes physical health and mental development, reduces stress, and improves concentration. Short exercise breaks can be scheduled in the afternoon, for example at the playground, while cycling, or during a walk.

4. Strengthening the immune system

A strong immune system protects against colds and other illnesses that can lead to absences from school. Regular and thorough handwashing is particularly important, especially after playing outdoors and before eating.¹⁶ A balanced diet, sufficient sleep, and regular exercise also strengthen the immune system.

5-minute ideas for a healthy lunchbox

For a small appetite between meals, there are many healthy and delicious snacks that not only fill you up but also provide important vitamins and nutrients for the brain and nerves. Here are some ideas:

• Whole-grain bread with hummus and cucumber slices.
• A small yogurt with oats and a few berries.
• Vegetable sticks (carrot, bell pepper) with herb quark.
• A handful of nuts and dried fruit (e.g., almonds and apricots).
• A hard-boiled egg and a few cherry tomatoes

Working with the school: A strong partnership

Good communication and cooperation between home and school are the foundation for your child’s academic success.

• Attend parent evenings and information events before the start of school to get to know teachers and other parents and receive important information.
• Open, trusting communication with teachers helps identify problems quickly and find solutions.
• If you are interested, get involved in the school community to strengthen your child’s sense of belonging and gain insights into school life.

Conclusion: A successful start to school life

Starting school is an exciting time that can go smoothly and successfully with the right preparation. A strong emotional foundation, good organization, and a healthy body are key. Give your child confidence and support them on this important journey with patience and positive energy.

We know that parents have the best intentions for their children. With the right preparation and support from our child-friendly products, which can provide vitamins for the brain and concentration, you can lay the foundation for a successful and happy start to school. Give your child the best foundation for their learning journey!

Visit our online shop and discover our range of high-quality food supplements for children and teenagers.

FAQ: Vitamins for the Brain & Nervous System

Which vitamins are especially important for the brain and nerves?

Vitamins such as B12, B6, and B5 contribute to the normal function of the nervous system and normal energy metabolism. Vitamins B6 and B12 also support normal psychological function. Vitamins C and E help protect cells from oxidative stress. Vitamin D contributes to the normal function of the immune system and is needed for healthy bone growth and development in children. A balanced intake of these vitamins through the diet or supplemented with child-friendly products such as our gummies can help optimally meet your child’s daily needs—in a gentle and delicious way.

What significance do omega-3 fatty acids have for brain health?

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are highly important for brain health. They are a major component of cell membranes in the brain and play a central role in signal transmission and brain development. An adequate supply of omega-3 fatty acids can have a positive effect on cognitive performance and memory and help protect nerve cells. Foods such as fatty fish are rich sources of these important fats.

Can dietary supplements improve brain function?

Dietary supplements can be a useful addition when normal dietary intake does not provide sufficient amounts of certain micronutrients. Substances such as phosphatidylserine, choline, and GABA are often used to support brain function and memory. However, it is important to note that dietary supplements cannot replace a balanced diet and that their effects may vary depending on individual factors. Professional advice should always be sought before taking them to ensure optimal absorption and function.

How does our lifestyle affect brain and nerve health?

Lifestyle has a significant impact on brain and nerve health. Regular physical activity, sufficient sleep, and stress management are crucial factors. A healthy lifestyle promotes blood circulation in the brain, optimizing the supply of nutrients and oxygen to nerve cells. This, in turn, supports brain function, memory, and mental well-being. Your occupation and the associated mental demands also play a role in maintaining cognitive fitness.

What can you do if you often forget things?

Occasional forgetfulness is normal and is often caused by stress or overload. However, if frequent or concerning forgetfulness occurs, it should be medically evaluated. As a preventive measure, brain function can be supported through a nutrient-rich diet high in vitamins for the brain and nerves, omega-3 fatty acids, and trace elements. Mental activity and learning new things stimulate nerve cells and strengthen memory. It is important to ensure a balanced intake of all relevant micronutrients to maintain brain function over the long term.

References

[1] ¹Uauy, R., & Peirano, P. (2013). The importance of nutrition in brain development: The impact of deficiencies and the role of nutrients in improving brain function. Frontiers in Human Neuroscience, 7, 97. https://www.frontiersin.org/journals/human-neuroscience/articles/10.3389/fnhum.2013.00097/full

[2] Cusick, S. E., & Georgieff, M. K. (2012). The role of nutrition in brain development: The impact of early life deficiencies and the role of micronutrients in improving neurocognitive function. Current Pediatrics Reports, 16(2), 154-161. https://pmc.ncbi.nlm.nih.gov/articles/PMC3140638/

[3] van der Wurff, I.S.M., Meyer, B.J., & de Groot, R.H.M. (2020). Effect of Omega-3 Long Chain Polyunsaturated Fatty Acids (n-3 LCPUFA) Supplementation on Cognition in Children and Adolescents: A Systematic Literature Review with a Focus on n-3 LCPUFA Blood Values and Dose of DHA and EPA. Nutrients, 12(10), 3115. https://pubmed.ncbi.nlm.nih.gov/33053843/

[4] Lozoff, B. (2007). Iron deficiency and cognitive functions. Nutritional Neuroscience, 10(3-4), 114-122. https://www.dovepress.com/iron-deficiency-and-cognitive-functions-peer-reviewed-fulltext-article-NDT

[5] Georgieff, M. K. (2007). Nutrition and the developing brain: Nutrient shortages and brain development. Seminars in Perinatology, 31(3), 159-173. https://sjmas.com/index.php/sjmas/article/download/6/5/19

[6] Standing Scientific Commission of the Conference of Ministers of Education and Cultural Affairs (SWK) (2024). Teaching basic skills – securing educational opportunities. Perspectives for primary schools. SWK report 2022. https://www.swk-bildung.org/content/uploads/2024/02/SWK-2022-Gutachten_Grundschule.pdf

[7] Ministry of Social Affairs, Health and Integration of Baden-Württemberg (2022). Guide to supporting transitions during childhood and adolescence. https://sozialministerium.baden-wuerttemberg.de/fileadmin/redaktion/m-sm/intern/downloads/Publikationen/handreichung_uebergaenge_internet.pdf

[8] Berlin Accident Insurance Fund (n.d.). Safe travel to school: Tips for parents. https://www.unfallkasse-berlin.de/eltern/informationen-fuer-eltern-von-schulkindern/den-schulweg-trainieren

[9] Lozoff, B. (2007). Iron deficiency and cognitive functions. Nutritional Neuroscience, 10(3–4), 114–122. https://www.dovepress.com/iron-deficiency-and-cognitive-functions-peer-reviewed-fulltext-article-NDT

[10] German Social Accident Insurance (DGUV) (n.d.). Safe travel to school: Information for parents and children. https://www.dguv.de/de/praevention/themen-a-z/verkehrssicherheit/schulweg/index.jsp

[11] Robert Koch Institute (RKI) (2022). Sleep – a risk factor for the health of children and adolescents? https://www.rki.de/DE/Themen/Gesundheit-und-Gesellschaft/Gesundheitsberichterstattung/gesundheitsberichterstattung-node.html

[12] German Nutrition Society (DGE) (n.d.). Power for your packed lunch. https://www.dge.de/blog/2024/power-fuer-die-pause/

[13] German Society for Pediatric and Adolescent Medicine (DGKJ) (n.d.). HEALTHY FOOD FOR MY CHILD. https://www.dgkj.de/fileadmin/user_upload/images/Elternseite/Elterninformationen/DGKJ_GESUND_ESSEN.pdf

[14] IKK classic (n.d.). Healthy eating for schoolchildren: Tips and recipes. https://cdn.ikk-classic.de/exporter/7544-ikk-kindergesundheit-broschuere-downlaod.pdf

[15] Federal Centre for Health Education (BZgA) (n.d.). Physical activity recommendations for children and adolescents. https://www.bundesgesundheitsministerium.de/fileadmin/Dateien/5_Publikationen/Praevention/Broschueren/Bewegungsempfehlungen_BZgA-Fachheft_3.pdf

[16] BZgA (n.d.). Handwashing: Tips and tricks. https://www.infektionsschutz.de/haendewaschen/