The final semester of the school year is here, a time when focus, energy, and brain power really count. But while school supplies and routines get attention, there’s one thing parents sometimes overlook and that’s fueling the brain.

Children’s brains are constantly developing, and the right nutrients can make a big difference to their memory, focus, mood, and ability to learn. Here’s how you can give them the best start to the term, from the inside out.

1. Omega-3 Fatty Acids:  The Brain’s Building Blocks

Why kids need them: Omega-3s (especially DHA) make up a large part of the brain’s structure. They help with communication between brain cells, which supports memory, problem-solving, and focus. Cod liver oil is a fantastic source of these essential fatty acids, along with vitamins A and D that further support brain and immune health.

Where to find them: Fatty fish like salmon, walnuts, chia seeds, flaxseeds and cod liver oil.

Perfect for fussy eaters who might not get enough from food

2. B Vitamins - For Energy & Mood

Why kids need them: B vitamins, particularly B6, B12, and folate, help produce neurotransmitters, the chemicals that send messages in the brain. They also support steady energy levels and reduce irritability.

Where to find them: Eggs, leafy greens, legumes, wholegrains.

A daily top-up for growing minds.

3. Iron - For Concentration

Why kids need them: Iron is crucial for carrying oxygen in the blood to the brain, helping kids stay alert, focused, and full of energy. Without enough iron, children can feel tired, restless, and have difficulty concentrating.

Two types of iron:

• Heme iron: This form comes from animal sources and is absorbed by the body more easily. It’s found in foods like lean red meat, chicken, turkey, fish, and eggs.
  
  

• Non-heme iron: This type is found in plant-based foods but is not absorbed as efficiently as heme iron. It’s still important, especially for vegetarian kids, and is found in lentils, beans, chickpeas, spinach, kale, tofu, pumpkin seeds, and quinoa.
  
  

Tips to improve absorption: Vitamin C-rich foods like oranges, strawberries, and red capsicum can help boost the absorption of non-heme iron when eaten together.

Ideal for kids who may need extra support to meet their iron needs.

5. Magnesium - The Calm & Focus Mineral

Why kids need them: Magnesium plays a key role in supporting the nervous system, helping children stay calm and focused throughout the school day. It assists in regulating neurotransmitters, which are chemicals that transmit signals in the brain, promoting relaxation and reducing feelings of anxiety or restlessness. Magnesium also supports muscle function and energy production, which helps kids maintain both mental and physical stamina. When magnesium levels are low, children may experience irritability, difficulty concentrating, and trouble sleeping—all of which can affect their performance in the classroom.

Where to find it: Raw unsalted nuts, seeds, leafy greens, wholegrains and legumes

Small Daily Habits for Big Brain Gains

Breakfast matters: A balanced breakfast with protein and healthy fats helps stabilise blood sugar for better concentration.

Hydration is key: Even mild dehydration can impact memory and mood.

Limit refined sugar: Sugar highs and crashes can make focusing harder.

Parent Tip: If your child is a selective eater, a good-quality supplement can bridge the gap. Look for products that are low in sugar, use natural flavours, and are tailored to kids’ needs.

Shop our Back-to-School Brain Boosters online or in-store.

Give your kids the tools they need to thrive in the classroom and beyond.

Stay Well, Stay Healthy, 

Organic Instinct Team