Omega-3s for Kids: Brain Health and Beyond

You've probably heard that omega-3 fatty acids are good for brain health. But what does that actually mean for your child? Do they need supplements? Which foods provide omega-3s? Let's break down what the science says.

This guide covers what omega-3s do, how to get them through diet, and when supplements might help.

What You Need to Know AAP

What are omega-3 fatty acids?

• Essential fats your body can't make
• Must come from food or supplements
• Three main types: ALA, EPA, DHA
• DHA is especially important for brain development

The three types:

• ALA (alpha-linolenic acid): Found in plant foods. Body converts small amount to EPA/DHA
• EPA (eicosapentaenoic acid): Found in fish. Anti-inflammatory benefits
• DHA (docosahexaenoic acid): Found in fish. Critical for brain and eye development

Why omega-3s matter for kids:

• Brain development and function
• Eye health
• Immune system support
• May help with attention and behavior (research ongoing)
• Anti-inflammatory effects

Current research shows:

• DHA accumulates in brain rapidly during early childhood
• Children with higher omega-3 intake may have better cognitive function
• Research on ADHD and behavior is mixed but promising
• Most children don't get enough omega-3s AAP

Best Food Sources

Fish and seafood (richest DHA/EPA sources):

• Salmon (wild): 1.5-2g omega-3 per 3 oz
• Mackerel: 1g per 3 oz
• Sardines: 1g per 3 oz
• Tuna (light canned): 0.2-0.5g per 3 oz
• Trout: 1g per 3 oz
• Shrimp: 0.3g per 3 oz

Plant sources (ALA):

• Walnuts: 2.5g ALA per 1 oz
• Flaxseed (ground): 1.6g ALA per tablespoon
• Chia seeds: 1.7g ALA per tablespoon
• Hemp seeds: 1g ALA per tablespoon
• Canola oil
• Soybeans/edamame

Fortified foods:

• Omega-3 enriched eggs
• Some milk and yogurt
• Certain breads and cereals
• Check labels for amounts

Note: ALA from plants is important but converts poorly to DHA (only ~5-10%). Direct sources of DHA (fish) are most effective for brain benefits.

Fish Safety for Children

Mercury concerns:

• Some fish contain mercury, which is harmful to developing brains
• Choose low-mercury fish for children

Best choices (low mercury, eat 2-3 servings/week):

• Salmon (wild or farmed)
• Sardines
• Anchovies
• Herring
• Trout
• Light canned tuna
• Shrimp
• Pollock

Avoid or limit (high mercury):

• Shark
• Swordfish
• King mackerel
• Tilefish
• Bigeye tuna
• Orange roughy

Recommendation:
AAP recommends children eat fish 1-2 times per week, choosing low-mercury options. AAP

Getting Kids to Eat Fish

If they're resistant:

• Start with mild-flavored fish (tilapia, cod, salmon)
• Try different preparations (baked, fried, fish sticks)
• Make fish tacos or fish burgers
• Hide fish in pasta or rice dishes
• Model eating fish yourself

Kid-friendly fish ideas:

• Salmon patties
• Fish tacos with toppings they like
• Baked fish sticks (homemade or quality frozen)
• Tuna salad in sandwich
• Mild fish in pasta
• Shrimp with rice

If they won't eat fish:

• Focus on other omega-3 sources
• Walnuts, flaxseed, chia in foods
• Fortified foods
• Consider supplement (discuss with pediatrician)

Do Kids Need Omega-3 Supplements?

When supplements may help:

• Child doesn't eat fish
• Limited diet
• Specific health conditions
• Concerns about brain development

When supplements probably aren't needed:

• Child eats fish 1-2 times weekly
• Diet includes various omega-3 sources
• No specific health concerns

Types of supplements:

• Fish oil (provides EPA and DHA)
• Algae-based DHA (vegetarian option)
• Cod liver oil (also provides vitamin A and D)
• Gummy supplements (check actual omega-3 content)

If considering supplements:

• Discuss with pediatrician first
• Choose quality brands (third-party tested)
• Check actual EPA/DHA content
• Start with low dose
• Fish oil can have fishy aftertaste—try different forms

Omega-3s and ADHD/Behavior

What research shows:

• Some studies show modest benefits for attention
• Effects are smaller than medication
• May help as part of overall approach
• Not a replacement for proven treatments
• More research needed

If your child has ADHD:

• Discuss omega-3s with your doctor
• Don't replace prescribed treatment
• May be helpful addition
• Ensure adequate dietary intake first

Building Omega-3s Into Diet

Weekly goal:

• 2 servings of low-mercury fish
• Include plant sources regularly (walnuts, flax, chia)
• Consider fortified foods

Sample week:

• Monday: Salmon for dinner
• Tuesday: Walnuts in oatmeal
• Wednesday: Chia seeds in smoothie
• Thursday: Fish tacos
• Friday: Ground flaxseed in pancakes
• Weekend: Various plant sources

Easy additions:

• Ground flaxseed in smoothies, oatmeal, baking
• Chia seeds in yogurt or pudding
• Walnuts as snack or in foods
• Use canola oil for cooking
• Choose omega-3 enriched eggs

What Other Parents Ask

Q: Can kids take adult fish oil supplements?
A: Children's doses are typically lower. Check with pediatrician for appropriate amount. Some adult supplements can be given in smaller doses, but children's formulations are often easier to take.

Q: Are fish oil gummies effective?
A: Check the actual DHA/EPA content—some gummies have very little. Many provide only 50-100mg per gummy. You may need multiple gummies to reach effective dose. Liquid or capsules often provide more omega-3 per serving.

Q: My child is vegetarian. How do they get omega-3s?
A: Plant sources (walnuts, flax, chia) provide ALA. For DHA specifically, consider algae-based DHA supplements—this is where fish get their DHA originally. Discuss with pediatrician.

Q: How much omega-3 do kids need?
A: There's no established RDA for omega-3s in children. General guidance suggests 250-500mg of combined EPA+DHA daily for overall health. Eating fish 1-2 times weekly typically provides adequate amounts.

Q: Can you get too much omega-3?
A: Very high doses (more than 3g daily) can cause bleeding issues and other problems. From food alone, excess is unlikely. If using supplements, follow dosing guidance and discuss with your pediatrician.

The Bottom Line

Omega-3 fatty acids, especially DHA, support brain development and function. The best source is low-mercury fish eaten 1-2 times weekly. Include plant sources (walnuts, flax, chia) regularly. If your child doesn't eat fish, discuss supplements with your pediatrician. AAP

Key points:

• DHA is most important for brain health
• Fish is the best direct source
• Choose low-mercury fish 1-2 times weekly
• Include plant omega-3 sources too
• Supplements if needed—discuss with doctor

Clara is here to help you support your child's brain health through nutrition.