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Omega-3 for kids: benefits, foods and when supplements may help
Written byNatalie Beastall
Reviewed byOlivia Rosenvinge
Whether your child loves salmon or won't touch fish at all, getting enough omega-3 fatty acids can feel like a challenge. But what does it actually do? Here's everything you need to know
Summary
1What is omega-3?
It's an essential nutrient, which means the body can't make enough of it on its own. It's important for children's normal growth and development.
2Benefits of omega-3 for children
From supporting growing bodies to developing minds, omega-3 plays an important role throughout childhood.
3Best omega-3 foods for kids
Foods such as oily fish, such as salmon, mackerel, sardines and herring, are some of the best sources of omega-3.
Whether you've got a picky eater who refuses fish or you're wondering if your child is getting enough omega-3, you're not alone. These essential fatty acids play an important role in supporting normal growth and development, but many parents aren't sure whether food alone is enough.1
We spoke to H&B nutritionist Olivia Rosenvinge to find out the best omega-3 foods for kids and when a supplement might be worth considering. Here's everything you need to know about omega-3 for children.
What is omega-3?
“Omega-3 is an essential fatty acid, which means the body can't make enough of it on its own,” says Olivia. “It's important for children's normal growth and development, including healthy brain and eye development.”1
Children need to try and get it through their diet or, in some cases, supplements. The three main types of omega-3 fatty acids are:2,3
- alpha-linolenic acid (ALA) – found in plant foods such as flaxseeds, chia seeds and walnuts
- eicosapentaenoic acid (EPA) – mainly found in oily fish
- docosahexaenoic acid (DHA) – also found in oily fish and algae, which plays an important role in supporting normal brain and eye development
Benefits of omega-3 for children
From supporting growing bodies to developing minds, omega-3 plays an important role throughout childhood. While no single nutrient can do it all, making sure your child gets enough omega-3 as part of a healthy, balanced diet can help support their growth and development in a number of ways. Here’s what omega-3 for kids can support...
The brain develops rapidly throughout childhood, and DHA – one of the main types of omega-3 fatty acids – is a key structural component of the brain and important for normal brain development.
From reading and learning at school to playing outside, healthy vision is an important part of everyday childhood. DHA, one of the main types of omega-3, helps support normal visual development.7
Looking after heart health starts in childhood, with regular exercise, enough sleep and a balanced diet all playing an important role. Foods rich in omega-3 fatty acids provide DHA and EPA, which contribute to the normal function of the heart.8 While omega-3 is just one piece of the puzzle, including these foods regularly can help children build healthy habits that support their wellbeing as they grow.
Getting enough omega-3 is one way to help support your child's overall health and wellbeing. Researchers are continuing to explore its role in areas such as attention, behaviour and sleep, but research is very limited.9,10
Best omega-3 foods for kids
Wondering what the best omega-3 source for children is? In most cases, it’s the food they eat. While supplements can be helpful for some children, experts recommend getting omega-3 from food first wherever possible.
“Oily fish, such as salmon, mackerel, sardines and herring, are some of the best sources of omega-3,” says Olivia. “Including them as part of a balanced diet can help children get the omega-3 they need.
If your child doesn't eat fish, they can still get omega-3 from foods like flaxseeds, chia seeds, walnuts and soybeans which provide ALA but not DHA or EPA.”
If your child isn't a fan of fish, don't panic. It can take several tries before children accept a new food, so it's worth offering it in different ways. Think homemade fishcakes, salmon pasta or fish fingers made with white fish served alongside familiar foods.
“It's best for children to get omega-3 from food where possible. Supplements can help if they eat little or no oily fish, especially if they're vegan or vegetarian but they should be used alongside a healthy, balanced diet, not instead of one. Don't worry if your child doesn't eat omega-3-rich foods every day, as offering them regularly as part of a balanced diet is what counts.”
Do children need omega-3 supplements?
If your child eats at least one portion of oily fish a week, they probably don’t need a children’s omega-3 supplement. “If your child needs an omega-3 supplement, choose one that's suitable for their age and contains DHA,” says Olivia. “If you're not sure your child is getting enough, speak to a registered dietician.
“The body only converts a small amount of the omega-3 fat ALA into the forms it uses most easily, EPA and DHA.2 As plant foods provide only ALA, some vegetarian or vegan families may choose an algae-based omega-3 supplement, which provides DHA (and sometimes EPA) directly.”11
You can also find omega-3 gummies for kids that might be easier for them to take. As with any supplement, it's always a good idea to follow the recommended dosage and speak to a healthcare professional if you're unsure what's right for your child.
Are there side effects of omega-3?
The good news is that omega-3 supplements are generally well tolerated by children when taken at the recommended dose, so most shouldn’t experience any side effects. That said, some children may notice mild side effects when they first start taking an omega-3 supplement, including:2
- a fishy aftertaste or fishy burps
- mild stomach upset or indigestion
- nausea
- loose stools or diarrhoea
If this happens, try giving the supplement with food, as this can help reduce tummy discomfort.2 If symptoms continue or you're concerned about your child's reaction, stop using the supplement and speak to your GP or pharmacist.
If you're choosing cod liver oil, it’s good to know it also contains vitamin A and vitamin D. While both vitamins are important, too much vitamin A isn't recommended, so always check the label and avoid combining it with other supplements that also contain vitamin A, unless advised by a healthcare professional.12
Omega-3 and children FAQs
Yes, most children can take omega-3 supplements, as long as they're suitable for their age and taken according to the manufacturer's instructions. If you're unsure whether your child needs one, speak to your GP, pharmacist or a registered dietitian before introducing a supplement.
There isn't a specific UK Reference Nutrient Intake (RNI) for EPA and DHA in children. Instead, the NHS recommends that children eat at least one portion of oily fish a week as part of a healthy, balanced diet (boys shouldn’t have more than four portions a week and girls no more than two).13
Omega-3 is an essential fat that supports healthy growth and development throughout childhood.1 In particular, DHA helps support normal brain development and vision, while omega-3 also plays a role in heart health and overall wellbeing.3 The best way for children to get omega-3 is through a balanced diet that includes oily fish, although supplements may be appropriate for some children.
The final say
If there's one thing to remember, it's that omega-3 doesn't have to be complicated. For most children, a balanced diet that includes oily fish is the best way to support their omega-3 intake. But if fish is off the menu, an age-appropriate supplement can help fill the gap. The key is finding an approach that works for your family and remembering that no single nutrient is a substitute for an overall healthy diet.
Looking for more? Discover some of the best brain foods for kids or learn how to support your kids’ immune system.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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2. National Institutes of Health. Office of Dietary Supplements - Omega-3 Fatty Acids [Internet]. Nih.gov. 2022. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
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4. Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9;14(10).
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7. Campoy C, Escolano-Margarit MV, Anjos T, Szajewska H, Uauy R. Omega 3 fatty acids on child growth, visual acuity and neurodevelopment. British Journal of Nutrition. 2012 May 17;107(S2):S85–106.
8. Khan SU, Lone AN, Khan MS, Virani SS, Blumenthal RS, Nasir K, et al. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine. 2021 Aug;38(100997):100997.
9. Abdullah M, Jowett B, Whittaker PJ, Patterson L. The effectiveness of omega-3 supplementation in reducing ADHD associated symptoms in children as measured by the Conners” rating scales: A systematic review of randomized controlled trials. Journal of Psychiatric Research. 2019 Mar;110:64–73.
10. Dai Y, Liu J. Omega-3 long-chain polyunsaturated fatty acid and sleep: a systematic review and meta-analysis of randomized controlled trials and longitudinal studies. Nutrition Reviews. 2020 Dec 31;.
11. Wang Q, Zhang H, Jin Q, Wang X. Effects of Dietary Plant-Derived Low-Ratio Linoleic Acid/Alpha-Linolenic Acid on Blood Lipid Profiles: A Systematic Review and Meta-Analysis. Foods [Internet]. 2023 Jan 1;12(16):3005. Available from: https://www.mdpi.com/2304-8158/12/16/3005
12. Olson JM, Goyal A. Vitamin A Toxicity [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532916/
13. NHS. Fish and shellfish [Internet]. nhs.uk. NHS; 2022. Available from: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
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