Head of Nutrition at Wellteen Vitabiotics, Melissa Cohen shares expert tips to support teens through exam season
Google Trends data shows that searches for ‘exam stress’ almost double during exam season, peaking in May with interest already up more than 60% in recent weeks1.
Meanwhile, many teenagers are falling short nutritionally, with just 10% of boys aged 11–18 eating their five-a-day and nearly half of girls not meeting iron intake recommendations². Experts suggest that, alongside long revision hours and mounting pressure, this may pose challenges for concentration, mood and overall wellbeing during exams.
Rising pressure, long study hours and nutritional gaps may contribute to difficulties with concentration, mood and overall wellbeing during exam periods, experts warn.
Melissa Cohen, Head of Nutrition at Wellteen Vitabiotics, said: “We often focus on revision timetables, but nutrition and sleep are also important during exam season. Skipping meals, relying on sugary snacks and staying up late may not support teenagers’ overall wellbeing, including energy levels and concentration.
“Nutrients such as iron and B vitamins play a role in normal energy-yielding metabolism, and iron also contributes to normal cognitive function. Boys and girls can face different nutritional challenges, so it’s important to take a balanced, proactive approach to supporting them during this time.”
Melissa’s Exam Support Tips
- Swap sugary snacks
Swap sugary snacks for balanced meals containing protein, fibre and healthy fats to help maintain energy levels. Vitamins B6, B12 to normal energy release and the reduction of tiredness and fatigue and vitamins C and D help support the normal function of the immune system.
- Don’t skip breakfast
Breakfast supports normal energy-yielding metabolism. Options such as oats, smoothies or eggs on toast can help provide sustained energy during exam mornings.
- Prioritise sleep
A consistent routine and 7–9 hours’ sleep support normal cognitive function, concentration and mood.
- Stay hydrated and take breaks
Even mild dehydration may affect concentration. Regular water intake and structured breaks can help maintain focus and reduce feelings of fatigue.
- Help fill nutritional gaps
Many teenagers may not meet recommended intakes of nutrients during busy periods.
Research from the University of Oxford in healthy UK adolescents aged 13–16 years³ has explored nutritional intake in this age group.
Essential nutrients for studying teens
Vitamins B6, B12 and C contribute to the reduction of tiredness and fatigue. Vitamins B6 and B12 are found in chicken, eggs, tuna, Greek yoghurt, salmon, and sweet potato, and sources of Vitamin C can be found in red pepper, kiwi fruit, tomatoes and berries.
Vitamin D contributes to immune health and can be found in mushrooms and oily fish though most of our vitamin D is obtained from sunlight. Zinc also supports normal cognitive function, with sources high in pumpkin seeds, chickpeas and lentils.
Supporting Nutritional Intake
Wellteen Her Plus and Wellteen Him Plus are formulated to provide a range of vitamins and minerals for teenage girls and boys, combining a comprehensive nutrient profile with Omega-3 DHA. DHA helps maintain normal brain function and vision*
The formulas include vitamins B6 and B12 which contribute to normal energy release and the reduction of tiredness and fatigue, zinc and iodine to support normal cognitive function, while pantothenic acid supports normal mental performance, all important considerations during the busy exam season.
- For girls (Wellteen Her Plus): also provides 14mg iron which contributes to the normal formation of red blood cells and haemoglobin, an important consideration during the monthly cycle. Plus Co-Q10 and Cranberry extract.
- For boys (Wellteen Him Plus): also provides specialist nutrients Co-Q10, L-carnitine and Lycopene.
Wellteen Multivitamin Vegan Gummies provide an alternative delicious chewable format with 17 key nutrients including iodine and zinc to contribute to normal cognitive function and vitamin D to support normal immune system function.
Wellteen Plus and Wellteen Gummies are available from Vitabiotics.com, larger Boots, pharmacies and health stores.
Wellteen Multi-vitamin Gummies – RRP £14.50 (60-gummy bottle, 1 month supply at 2-3 gummies daily)
Wellteen Plus – RRP £14.45 (56 Tablets/Capsules, 1 month supply at 1 tablet/1 capsule daily)
Image: Depositphotos
