As a Nutritionist and a parent, I know how important Omega 3 fatty acids are, especially EPA and DHA for supporting brain health, mood and overall wellbeing. These fats are critical during childhood and adolescence, times of rapid growth and development but many kids don’t get enough!

This blog will cover the different types of omega 3 fatty acids, how to improve omega-3 intake from foods, when and how supplements can help.

What Are Omega-3s?

Omega-3 is a group of essential fatty acids that includes different types essential for the body to function, with three main ones being:

• ALA (Alpha-linolenic acid)
• EPA (Eicosapentaenoic acid)
• DHA (Docosahexaenoic acid)

ALA vs EPA/DHA

ALA comes from plant foods like flax, chia, walnuts whereas EPA/DHA comes from oily fish or algae. However ALA is poorly converted to EPA/DHA, which is why DHA-rich foods or supplements are important. 

Why Omega-3 Is important for growing kids

Omega- fatty acids, both EPA and DHA are vital for our bodies health.  Each plays a key role in growth, development, and wellbeing. Here is a list of the key roles it plays: 

• Brain development – DHA is a major structural fat in the brain, which supports learning, memory, and behaviour in children. Studies show that DHA intake is important for cognitive development and function. 
• Vision and eye health – DHA is found in large amounts in the retina of the eye. It supports eye development and future health.
• Heart health – Omega 3s have been associated with lowering triglycerides and reducing inflammation
• Immune support – Omega 3s have been shown to have anti-inflammatory effects which help maintain normal immune function.
• Mental health – EPA supports mental health, such as helping to regulate mood and emotional balance.

Omega-3 food sources for kids

• EPA and DHA is found in oily fish (salmon, sardines, mackerel, herring and anchovies). The recommendation is for two portions of fish (one oily type) per week. Other options are fish oil, or algae supplements (for vegetarians/vegans).

Whilst the UK guidance suggests children should eat at least two portions of fish per week, including one portion of oily fish. this roughly provides ~250–300 mg DHA/EPA per day if averaged over the week (depending on the portion size). one analysis showed that only a very small percentage of 4 – 11 year olds (Approx 7%) actually meet this target. 

• ALA is found in plant sources (flaxseed, chia, hemp seeds, walnuts and soy foods). However only a small amount can be converted to DHA/EPA in the body and actively used.
  
• Fortified foods such as eggs, yoghurts and some milks provide small amounts but are a helpful boost.
  

How to add more omega 3 in your kids diet

1. Include oily fish twice a week

• Offer salmon, sardines, mackerel, herring, or anchovies
• Even small portions count. Try fish fingers or baked fish sticks for picky eaters. You can find some with added omega 3.

2. Add plant-based ALA sources

• Sprinkle flaxseed, chia seeds, hemp seeds, or walnuts into cereals, smoothies, or yoghurt.
• Use flax or chia oils in dressings or drizzled on foods.

3. Include fortified foods

• Some eggs, milk, or yoghurts are fortified with omega-3.
• Check labels and swap regular versions with fortified options.

4. Cook with Omega-3-rich oils

• Include canola/rapeseed oil or small amounts of flaxseed oil in salad dressings or baking.

5. Get Omega-3 into snacks

• Make smoothies with chia seeds, oat bars with walnuts, or homemade granola.

When to consider a supplement

To get the benefits from omega 3 fatty acids, our bodies can only use the active form DHA/EPA to be absorbed into our bodies. There may be reasons why considering a supplement is  necessary. For example: 

• For fussy eating children who don’t eat oily fish and other sources of omega 3, or can’t get enough omega 3.
  
• For vegetarian or vegan families.
  
• During periods of rapid growth such as for teens and preschoolers.
  

Which supplement do I recommend?

If you are considering a supplement then there are some things to consider, as we know that supplements are not all created equally:

• Most parents should look for a supplement that contains DHA (and often EPA).
• Fish oil vs algae oil – For plant based, allergen friendly, or environmentally focused families, algae-based omega-3 is ideal.
• Kids’ omega-3 products often range from 100–300mg DHA/EPA per dose, depending on age, so you should follow the product label or ask a healthcare provider if unsure.
• Consider what form your child will take the supplement, e.g gummies, gels, tablets, liquids and whether they have a fishy smell or taste that may put them off.

Key takeaways

Omega-3s are essential nutrients. Important not just for brain development but your child’s vision, heart health and mental health. If your child can’t take omega 3 from food sources, or get enough, particularly oily fish then a supplement would be beneficial to bridge the gap.

This content is for general information and is not a substitute for personalised medical or dietary advice. Always check with a GP or registered dietitian before starting new supplements, especially for children.