Omega 3 for kids

Omega 3s are fatty acids that form part of a healthy, balanced diet for infants and children. Here's what you need to know.

🕒 6 min read

The two important long-chain omega 3s found in fish oils are DHA and EPA.

DHA contributes to the maintenance of normal brain function and normal vision, with the beneficial effects obtained with a daily intake of 250mg DHA.¹

EPA and DHA also contribute to the normal function of the heart, with the beneficial effect obtained with a daily intake of 250mg EPA and DHA combined.¹

Where do children get omega 3?

During development in the womb, DHA is transferred from the mother's circulation to the developing baby and is incorporated into the brain and eyes.

After birth, infants can obtain DHA from breast milk or fortified infant formula.

Omega-3 foods

After weaning, children can obtain omega 3s from foods such as fish, eggs, nuts (especially walnuts), flaxseed and rapeseed oils.

Plant foods such as walnuts, flaxseed and rapeseed oil mainly provide the omega-3 fatty acid ALA, of which only a limited amount is converted by the body into the long-chain omega 3s DHA and EPA. Oily fish provides EPA and DHA directly.

Fish – especially oily fish such as herrings, salmon, mackerel, sardines and pilchards – is therefore an important source of long-chain omega 3. The NHS recommends giving young children at least one portion of oily fish a week.²

Because oily fish can contain low levels of pollutants, boys should have no more than four portions of oily fish a week and girls no more than two. Children under 16 should also avoid shark, swordfish and marlin because of their mercury content.³

Omega-3 supplements for children

Children can be notoriously fussy about their diet and, if a child does not like eating fish, an age-appropriate omega-3 supplement can be an alternative source of EPA and DHA.

The best omega-3 supplement for children is likely to be one that is appropriate for their age and easy for them to take – such as a gummy or an omega-3 fish oil flavoured with citrus oils for taste.

Möller's Omega 3 Jelly Fish Strawberry Gummies

Chewable omega-3 gummies with DHA, EPA and vitamin D3

• Easy-to-chew strawberry-flavoured gummies with no added sugar
• Suitable for children from 3 years of age
• Two jellies provide 280mg DHA, 56mg EPA and 10mcg vitamin D3

Buy now

You can also browse Healthspan's full omega-3 range.

Dosage for children

There is no single omega-3 supplement dose that is appropriate for every child. UK dietary advice focuses primarily on obtaining nutrients through a varied diet, while individual children's supplements provide age-specific directions for use.

The table below combines NHS dietary guidance with the current directions for the Möller's products suitable for children available from Healthspan.

Two Möller's Jelly Fish Gummies provide 280mg DHA, 56mg EPA and 10mcg vitamin D3.¹¹

Möller's Omega 3 Cod Liver Oil Liquid provides 300mg DHA and 200mg EPA per 2.5ml serving for children aged 3–9. The 5ml serving recommended from age 10 provides 500mg DHA and 400mg EPA.¹²

These are directions for these particular products rather than universal omega-3 dosage recommendations. Always follow the instructions on the supplement being used and do not exceed its recommended daily intake.

Cod liver oil supplements can provide EPA and DHA as well as vitamins A and D. If your child already takes a multivitamin or another supplement, check the labels to avoid unnecessary duplication.

For more information about the differences, read our guide to cod liver oil vs omega 3.

Omega-3 fish oil benefits

The established nutritional benefits of long-chain omega 3 include DHA's contribution to normal brain function and normal vision and EPA and DHA's contribution to normal heart function when the relevant conditions of use are met.¹

Researchers have also investigated omega 3 in relation to children's learning, behaviour, sleep and other aspects of health. Findings in these areas have been mixed, however, and should not be interpreted as evidence that an omega-3 supplement can treat a medical or developmental condition.⁵

Attention deficit hyperactivity disorder (ADHD)

Some earlier studies investigated omega-3 fatty acids in children with ADHD. One trial involving children who were already receiving medication compared a fatty-acid formula with placebo for four months and reported improvements in some measures of attention and behaviour.⁶

A subsequent analysis of ten trials involving 699 children also reported a modest effect on ADHD symptoms, with EPA dose associated with supplement effectiveness.⁷

However, this evidence does not mean omega-3 supplements should be used to treat ADHD. Current NICE guidance states that dietary fatty-acid supplementation should not be advised or offered for treating ADHD in children and young people.⁴

Dyslexia

Early research also investigated omega-3 supplementation in children with dyslexia and raised interest in a possible relationship with reading and learning.

Other studies have had conflicting results, however, and the evidence is not sufficient to recommend omega-3 supplements as a treatment for dyslexia.⁸

Sleep problems

Research has also explored whether omega-3 status is associated with children's sleep.

One study involving children aged seven to nine years found that sleep disturbance scores were associated with lower blood DHA levels. In a subgroup using objective sleep measurements, children given DHA for 16 weeks recorded fewer waking episodes and more sleep than those taking placebo. The researchers described these findings as preliminary, and further research is needed.⁹

Asthma

Researchers have also investigated relationships between fish or fish-oil intake and asthma risk, including in children and during pregnancy.¹⁰

This research does not establish that omega-3 supplements can prevent or treat asthma. Children with asthma should follow the advice and treatment plan provided by their healthcare professional.

Omega 3 for kids FAQs