5 nutrients every anxious or sensitive child needs
If your child is easily overwhelmed, highly sensitive or struggles with big emotions, you’re not alone. Many children today are experiencing higher levels of stress, anxiety and emotional reactivity – often made worse by poor diet, nutrient deficiencies and our fast-paced lifestyle.
The good news? Nutrition can make a real difference. By including specific calming nutrients in your child’s daily meals and snacks, you can help support better mood, focus and emotional regulation. Here are five of the most important nutrients to include – plus simple ways to get more of them through real food.
1. Magnesium
Magnesium is often called the “calming mineral” for good reason. It plays a role in over 300 biochemical processes in the body, including relaxing the nervous system, improving sleep quality and supporting a steady mood.
Signs of low magnesium may include anxiety, irritability, poor sleep, muscle tension or restlessness.
Food sources:
Leafy greens (like baby spinach and kale)
Avocado
Bananas
Almonds, cashews and pumpkin seeds
Rolled oats and whole grains
Dark chocolate (70% or more)
Tip: Add a spoonful of nut butter to porridge or smoothies, include leafy greens in a wrap or blend them into pesto.
2. Zinc
Zinc is essential for brain development, immune regulation and managing stress. Children low in zinc may be more prone to emotional outbursts, fussy eating, frequent infections or poor focus.
Food sources:
Beef, lamb and chicken
Eggs
Pumpkin seeds
Chickpeas and lentils
Wholegrain bread and cereals
Tip: Try homemade beef and veggie meatballs, serve boiled eggs as a snack or sprinkle pumpkin seeds on yoghurt or salads.
3. Omega-3 Fatty Acids
Omega-3s - especially DHA - are critical for brain function and emotional regulation. They help reduce inflammation in the brain, improve focus and have been shown to support children with anxiety or ADHD.
Food sources:
Oily fish (like salmon, sardines or mackerel)
Chia seeds, flaxseeds and walnuts
Omega-3 enriched eggs
Tip: Make salmon patties, stir ground flaxseed into porridge or add chia seeds to smoothies or homemade muffins.
4. Iron
Low iron is very common in children, especially picky eaters, kids with poor appetite or those who avoid meat. Iron is vital for energy, focus and emotional stability. Low levels can lead to fatigue, poor concentration, mood swings and even anxiety.
Food sources:
Red meat (beef and lamb)
Chicken and turkey
Eggs
Lentils, beans and tofu
Iron-fortified cereals
Tip: Include vitamin C-rich foods (like capsicum or strawberries) alongside iron-rich meals to boost absorption. Try a beef stir-fry with veggies or a lentil bolognese topped with parsley.
5. B Vitamins
B vitamins (especially B6, B12 and folate) are involved in making neurotransmitters like serotonin and dopamine - key chemicals that influence mood, motivation and calm.
Food sources:
Eggs
Wholegrains
Leafy greens
Legumes
Meat, poultry and seafood
Tip: Make chicken and salad wholegrain wraps for lunches, serve scrambled eggs on toast for breakfast or blend baby spinach into smoothies.
Every child is different, but many anxious or emotionally reactive children benefit from small, consistent changes to their nutrition. Rather than focusing on perfection, aim to build balanced meals with whole foods, good quality protein, and a “rainbow” of colourful fruits and vegetables.
And remember - food is just one piece of the puzzle. Supporting calm and focus also involves getting enough sleep, time outside, regular movement and emotional support.
Need personalised support for your child? I work with families to create simple, achievable treatment plans that fit into busy lives. Get in touch to find out more or book a free 15 minute discovery call.
👉 Want more information about how to use nutrition to improve your child’s mood and focus? See below to download my free guide Essential Nutrients for a Happy Brain.