10% off £30 OR 20% off £40

Code:CHOOSE
 

10% off £30 OR 20% off £40

Code:CHOOSE

OffersBlack Friday DealsBuy one get one 1/2 price25% off Online Only OfferBetter than 1/2 priceOutletBuy 6 Naturya products to get free blender2 for £18 Mix & MatchFree PE Whey Protein Sachet2 for £5 Mix & MatchShort DatedVitamins & SupplementsVitamins & Supplements Shop AllHair, Skin & NailsCollagen & SilicaMuscle Support & Joint PainDigestive HealthMagnesiumFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionWomen's HealthShop all Women's HealthPerimenopauseMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicWeledaBetterYouBioglanGrass & Co.Nature's WayNatures AidBlack Friday DealsBuy one get one 1/2 priceBetter than 1/2 price25% off Online Only OfferOutletBuy 6 Naturya products to get free blenderShort Dated3 for £15 Mix & MatchDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkChristmas Food & GiftsAdvent CalendarsFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaHerbal TeaPeppermint TeaSleep & RelaxationSlimming TeaWomen's Health TeasHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSyrupsSpreadsPateDrinks & JuicesShop all Drinks & JuicesMultipack DrinksJuices & Health ShotsNatural Energy DrinksCoconut WaterKombuchaCBD DrinksSoft DrinksWaterAlcohol Free DrinksProtein ShakesSuperfoodsShop all SuperfoodsSuperfood BlendsSupergreensMoringa PowderSpirulinaMaca PowderFlaxseedBaobabChia SeedsGoji BerriesGut HealthSnacksShop all SnacksSweet SnacksSavoury SnacksLow Calorie SnacksChocolateCrisps & ChipsCrackers & CrispbreadsBiscuits & CookiesSnack BarsFlapjacksLiquoricePopcornVegan FoodShop all Vegan FoodMeat-Free AlternativesDairy Free DrinksEgg SubstitutesVegan ProteinVegan Protein BarsFood CupboardShop all Food CupboardApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsGravy, Broths & StockBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsTinned FoodsHerbs, Spices & SeasoningGravy, Broths & StockHome BakingShop all Home BakingBaking IngredientsBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy Free DrinksShop all Dairy Free DrinksOat, Rice & Hemp DrinksSoya DrinksNut DrinksNutritionally Complete FoodHolland & BarrettNaturyaGrenadeHeath & HeatherHuelPukkaTwiningsNakdMeridianPerfectTedBlack Friday Deals25% off Online Only OfferBuy one get one 1/2 priceBetter than 1/2 priceBuy 6 Naturya products to get free blender2 for £5 Mix & MatchOutletFree MGO 40 Manuka Pharm with selected productsGluten FreeDairy FreeWheat FreeSugar FreeEgg FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenCreatineShop all CreatineCreatine PowderCreatine CapsulesBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine Free Pre WorkoutAmino Energy PowdersIntra WorkoutPost WorkoutKetoAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentOptimum NutritionUSNGrenadePrecision EngineeredApplied NutritionMyproteinHolland & BarrettNakdPhDHuelBlack Friday DealsBuy one get one 1/2 priceFree PE Whey Protein SachetBetter than 1/2 price25% off Online Only OfferOutletBuy 6 Naturya products to get free blenderGluten FreeDairy FreeSugar FreeWheat FreeEgg FreePalm Oil FreeMilk FreeSesame Seed FreeCelery FreeCrustaceans FreeNew inBeautyGiftsNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautySun CareShop all Sun CareSun Lotion SPFMineral Sun CareFace SPFAfter SunHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesFeminine CareShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaHolland & BarrettNaturtintTisserandMiaromaSukinQ+AEthiqueBlack Friday DealsBuy one get one 1/2 price25% off Online Only OfferBetter than 1/2 priceOutlet2 for £18 Mix & MatchAlcohol FreeDairy FreeGluten FreeParfum FreePalm Oil FreeMicroplastics FreeSesame Seed FreeSoya FreeCelery FreeCereal FreeNew inCBDShop all CBDCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesCBD Food & DrinkCBD BeautyGrass & Co.CBDfxTRIPfourfiveCannaray CBDHolistic HerbHolland & BarrettReakiroLove HempBody & Mind BotanicalsBlack Friday DealsBetter than 1/2 priceBuy one get one 1/2 price25% off Online Only OfferOutletShort DatedDairy FreeAlcohol FreeGluten FreeNew inWeight ManagementWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsWeight Management Shakes Shop all Weight Management Shakes Meal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkHealthier CookingLow Calorie SnacksSlimming TeasExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsHolland & BarrettGrenadeHeath & HeatherPhDUSNOptimum NutritionBouncePulsinTrekDiabloBlack Friday Deals25% off Online Only OfferBetter than 1/2 priceBuy one get one 1/2 priceFree PE Whey Protein SachetOutletShort DatedGluten FreeSugar FreeDairy FreeWheat FreeEgg FreeMilk FreeCelery FreeCrustaceans FreeFish FreeKiwi FreeNew inVeganChristmasHealth & WellnessShop all Health & WellnessEnergyJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationHolland & BarrettVitabioticsNaturtintWeledaSolgarOptimum NutritionDr OrganicBetterYouApplied NutritionWildBlack Friday DealsBuy one get one 1/2 price25% off Online Only OfferBetter than 1/2 price2 for £18 Mix & MatchOutletBuy 6 Naturya products to get free blenderShort DatedDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeEgg FreeSesame Seed FreeCelery FreeCrustaceans FreeFish FreeNew inShop for your WellnessGut HealthImmunityEnergySkincareWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriods & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

7 benefits of omega-3 for kids

a young boy holding an omega 3 capsule
Omega-3 is an important part of a children's diet as it has many benefits. But what are they exactly? Find out 7 benefits of omega-3 for kids, plus more, here.

Expertly reviewed by Sarah Bushell, Registered Dietitian & Children’s Nutritionist

From foetus through to breastfeeding, toddler, teenage years and beyond, omega-3s are critical for growth, brain development, and may even influence behaviour.

So do our children get sufficient omega-3s from their diet? Or should we be supplementing their diets in order to increase their levels? We’ve got all the intel below.

In this article, you’ll find out:

  • What omega-3s are
  • The benefits of omega-3 for kids
  • Children’s omega-3 dosage
  • FAQs
  • Omega-3 sources for kids
  • All about kids’ omega-3 supplements
  • Potential side effects of omega-3

What are omega-3s?

In short, omega-3s are fatty acids, which are vital components of yours and your child’s cell membranes.

They are used in every cell in our bodies are involved in the anti-inflammatory process and most of the fats within our brain is actually omega 3.

The three main omega-3 fatty acids are:

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

Levels of DHA are particularly high in the eyes, brain, and sperm cells.1

The omega-3 benefits for kids

Omega-3s are called essential fatty acids, essential because you and your children cannot produce them on your own. And because we cannot produce them on our own, we need to get them in our diet.

These fatty acids are important for a variety of bodily functions, from IQ, cell growth to muscle activity.2

However, as with most nutrients, while getting enough omega-3s is important to avoid the various symptoms of a deficiency, it does not, therefore, follow that this will increase your child’s brain function and help them do better at school.

Omega 3s are most important in terms of the child’s growth and the development of their central nervous system.

  1. May help concentration

Some research has shown that omega 3 may help children with and without ADHD. In children with ADHD omega 3 may help decrease impulsiveness, hyperactivity and increase their ability to concentrate.

  1. Enhances brain functioning

Omega 3 is also linked to improved learning, planning, memory and brain development in infants and children, according to a study from 2009.4

  1. Improves mood

Research suggests that omega 3 may even prevent depression and low mood in children.

  1. Immune system

Omega-3s are needed for optimal immune function and children who don’t eat fish may benefit from supplementation.

  1. Asthma

Omega-3s could also be linked to reduced symptoms of asthma in asthmatic children.13,14 But also they may offer a protective effect against developing asthma too.

  1. Sleep

Some research has shown that children who have low levels of omega 3 in their blood also were more likely to have problems with sleeping.

When they were given omega 3 supplements, their sleep disturbances reduced.

Therefore, an adequate intake of these fatty acids should be ensured from pregnancy, through to breastfeeding, and then the child’s early years.15

FAQs

How much omega-3 should a child take?

The WHO recommends the following:

6 months - 2 years DHA 10-12mg/kg
2 - 4 years EPA + DHA 100-150mg / day
4 - 6 years EPA + DHA 150-200mg / day
6 - 10 years EPA + DHA 200-250mg / day
 

Is omega-3 good for my child?

So, do kids need omega-3? And is it good for them? As we’ve explained above, omega-3 can be very beneficial for children’s health, so we’d definitely give it the thumbs up for little ones!

 

At what age can you take omega-3?

Even babies’ can take omega-3, before they are born they get omega 3 via the placenta and in the first few months through their mother’s breastmilk if mum eats enough omega 3 in her diet.

Children get omega 3 from a diet rich in oily fish or can have omega 3 supplements in gummy or liquid format.

 

Does fish oil help children's behaviour?

Studies show that omega-3 supplementation may have long-term neurodevelopmental effects that can reduce antisocial and aggressive behaviour problems in children.18

As well as this, a review of ten different studies found that omega-3 can have a small but significant impact on ADD/ADHD symptoms.19

 

Omega-3 sources for kids

To meet your kids’ daily omega-3 needs, you can consider feeding them more:

Some children will love sardines on toast, or a salmon stir-fry, with soy sauce and noodles.

Other kids may appreciate a good fish pie, or else a salmon risotto or pasta bake.21

Fish and chips are always popular. However, you should know that white fish don’t provide the same levels of omega 3. Neither does tuna unfortunately.

And it’s also worth noting that the deep-frying process of fish and chips means that this dish will have a higher concentration of omega-6 fats, which compete with omega-3s meaning they stop the body from actually using them.

Omega 6 fats are not unhealthy, it’s a question of getting the right balance between the two. You get omega 6 fats in vegetable oils, nuts and seeds, meat, poultry and eggs.

Vegetarian omega-3 sources for kids

If your child does not wish to eat fish, then you can obtain omega 3 from plant based sources::

However these replacements contain a type of omega 3 called ALA and the conversion into the useful form of DHA and EPA is actually quite poor.22 Therefore Children who don’t eat oily fish should take an omega 3 supplement to ensure they get the recommended amounts for good health.

Other sources of omega 3

Bizarrely you can get omega 3 enriched hens’ eggs. This is when hens are fed seeds rich in ALA and their bodies convert it into DHA and EPA. Not all eggs are good sources of omega 3, you’ll need to shop around.

Giving kids omega-3 supplements

For a variety of reasons, you might struggle to feed your children oily fish once per week, every week.

These could be dietary choices, cultural reasons, budget, or simply have children who just do not like fish.

If that is the case, you should also consider omega-3 supplements.

Supplements come in chewable capsules of various flavours. They usually contain fish oil or an algal oil which is suitable for vegans. Check your supplement contains the right amounts of DHA and EPA omega-3s.23

Side effects of omega-3

Generally, it is hard to take too many omega-3s, and they are considered safe, with few to no side effects.20

Taking extremely high amounts of fish oil as a supplement could leave an aftertaste or have an impact on the child’s breath by causing a bad smell. It could also cause indigestion, nausea, loose stools, or a rash.21

Can a 12-year-old take fish oil pills?

Yes! Although remember its omega 3 we want and a generic fish oil supplement may not be the right fit. Look for something that’s specifically designed for this age group and ensure that the EPA and DHA dosage is right.

Side effects of omega-3

Generally, Omega-3 is considered safe, with minimal effects.24

Some fish oil supplements can have toxic effects, for example cod liver oil contains vitamin A and you can have too much of a good thing.

Taking extremely high amounts of omega 3 most often results in diarrhoea or loose stools, it’s our body’s way of getting rid of what we don’t need. Your child can also have bad breath indigestion, nausea, or a rash.25

The final say

Omega-3 fatty acids are key for keeping kids healthy, especially with their brain health.

There is better evidence for the health benefits of omega 3 that comes from oily fish than from any other form including supplements, but if your child doesn’t like fish or you don’t eat fish for whatever reason, a supplement is the next best alternative.

Choose one that is age appropriate and contains DHA and EPA in the correct dose whether that acquired from fish or the vegan algal oil form.

If you have any concerns about giving them omega-3 supplements, please speak to your GP and ask for a referral to a Registered Dietitian for personalised advice.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Sources

  1. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
  2. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-omega-3-supplements-for-children-what-does-the-research-show/
  3. https://www.theguardian.com/lifeandstyle/2006/oct/12/healthandwellbeing.health1
  4. https://pubmed.ncbi.nlm.nih.gov/19214053/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5603098/
  6. https://pubmed.ncbi.nlm.nih.gov/20130094/  
  7. https://www.nestlenutrition-institute.org/news/article/2018/04/28/evidence-supports-omega-3-supplements-sharper-vision-children-meta-analysis
  8. https://pubmed.ncbi.nlm.nih.gov/19214053/ 
  9. https://www.ahajournals.org/doi/10.1161/circulationaha.114.015176
  10. https://pubmed.ncbi.nlm.nih.gov/22332096/
  11. https://www.futurity.org/prenatal-dha-child-obesity-blood-pressure-1991622-2/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5417803/
  13. https://www.ncbi.nlm.nih.gov/pubmed/11153584
  14. https://www.ncbi.nlm.nih.gov/pubmed/24605819
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5417803/
  16. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/do-kids-need-omega-3-fats
  17. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/do-kids-need-omega-3-fats  
  18. https://www.sciencedaily.com/releases/2015/05/150515134827.htm
  19. https://pubmed.ncbi.nlm.nih.gov/21961774/
  20. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/do-kids-need-omega-3-fats
  21. https://www.theguardian.com/lifeandstyle/2006/oct/12/healthandwellbeing.health1
  22. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/do-kids-need-omega-3-fats
  23. https://www.choice.com.au/babies-and-kids/feeding-children/making-healthy-choices/articles/omega-3-for-children
  24. https://www.choice.com.au/babies-and-kids/feeding-children/making-healthy-choices/articles/omega-3-for-children
  25. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-omega-3-supplements-for-children-what-does-the-research-show/
 

Related Articles