Omega-3 is a type of essential fatty acid. It is called ‘essential’ because your body can’t make it naturally — you can only get it from the food you eat, so it is ‘essential’ to include it in your diet. Omega-3 fatty acids have many health benefits and help support brain, heart, eye, and skin health.
They also play an important role in reducing the risk of chronic diseases, such as heart disease, arthritis, and certain types of cancer.
So, making sure your child gets enough omega-3 from their diet is important.
The benefits of omega-3 for children
Omega-3 fatty acids are essential for children’s growth and development. They provide a range of health benefits, including:
- Brain development: Omega-3, especially DHA (docosahexaenoic acid), is a key building block for the brain. It supports proper brain development and function, which helps with memory, attention, and problem-solving skills. One review article found that getting enough DHA during pregnancy and early childhood may have a link with improved cognitive performance, but more research is necessary.
- Behavior and mood: Omega-3 can have a positive effect on behavior and mood in children. Studies suggest that taking omega-3 supplements may help reduce symptoms of ADHD, such as inattentiveness, impulsivity, and hyperactivity. They may also have a helpful effect on mood disorders like depression.
- Eye health: Omega-3 fatty acids, particularly DHA, are important for eye health and visual development in children. DHA is an important component of your retina. Consuming enough omega-3 during early childhood supports healthy vision and may reduce the risk of certain eye conditions.
- Immune function: Omega-3s have anti-inflammatory properties that can support a strong immune system. Children often face challenges from infections and illnesses, and omega-3 fatty acids help strengthen their immune responses and reduce inflammation-related issues.
- Asthma and allergies: Omega-3 supplementation during pregnancy has shown potential in reducing the risk and severity of asthma and allergies in children. Omega-3s can help balance the immune system’s response, potentially reducing allergic reactions and airway inflammation.
- Healthy growth and development: Omega-3 plays an essential role in children’s growth and development. They support the forming of cell membranes, hormones, and other important molecules. Omega-3 contributes to healthy bone development, muscle growth, and overall physical well-being.
While it is best to get the omega-3 you need through a balanced diet that includes fatty fish (salmon and mackerel are best), walnuts, flaxseeds, and chia seeds, you may not always get enough from your food.
When this is the case, it is possible to boost your intake using supplements to meet the recommended omega-3 levels. This is best done with the guidance of a healthcare professional.
How much omega-3 does your child need?
How much omega-3 your child needs will vary depending on how old they are, whether they have a health condition, and their individual needs.
Here are some general guidelines for how much omega-3 children need per day at different ages:
- Babies (0-12 months): About 500 mg (breast milk or formula is usually enough)
- Children (1-3 years): About 700 mg
- Children (4-8 years): About 900 mg
- Children (9-13 years): About 1000–1200 mg
- People over 14 years: About 1000–1600 mg
According to data from 2017–2020, most children and adults in the United States get enough omega-3s from their diet from a type of fatty acid called ALA.
Remember, individual needs can be different, so it is best to talk with a healthcare professional for personalized recommendations.
Risks and side effects
Omega-3 supplements are usually safe for children, but there are some things to be careful about.
- Some children may get tummy troubles like bloating or diarrhea from fish oil supplements.
- If your child is allergic to fish, you can try different kinds of omega-3 supplements, like ones made from plants.
- The pills might taste fishy or make your burps smell fishy. The plant-based supplements are a good option if this is a problem.
- Taking too much may make bleeding more likely, although a 2017 review of over fifty studies suggests this is unlikely to be the case.
Medications
Medications are available that contain omega-3 fatty acids.
Doctors usually prescribe them for specific medical conditions such as high triglyceride levels, severe hyperlipidemia, or certain cardiovascular conditions.
These medications are not recommended for routine supplementation in healthy children.
Examples include:
It is important to follow the prescribed regimen and instructions for omega-3 medication if your child needs it for a medical condition.
If you need help covering the cost of medications, the free Optum Perks Discount Card could help you save up to 80% on prescription drugs. Follow the links on drug names for savings on that medication, or search for a specific drug here.
