Is your child struggling to concentrate in school or often feeling sluggish throughout the day? Many parents face concerns about their child’s focus, learning abilities, and overall energy levels. One key nutrient that could make a significant difference is Omega-3 fatty acids.
These essential fats play a vital role in supporting brain development, improving behaviour, and boosting physical health[1].
In this blog, we’ll explore how Omega-3 for kids can positively impact their cognitive development, emotional balance, and overall health.
Key Takeaways
- • Omega-3 fatty acids, particularly DHA and EPA, are essential for children’s brain development and enhance memory, learning abilities, and overall cognitive performance.
- • Research shows that EPA-rich Omega-3 supplements can reduce ADHD symptoms like inattention, impulsivity, and hyperactivity. Additionally, Omega-3s contribute to improved emotional health, reduced anxiety, and better sleep quality in children.
- • Regular Omega-3 intake strengthens the immune system and lowers the risk of allergies, helping protect children from common illnesses and inflammatory conditions.
What is Omega-3 and Why is It Important for Kids?
Omega-3 fatty acids are essential fats that the body cannot produce on its own, making it vital for children to obtain them through diet or supplements[2]. The three main types of Omega-3s are:
- • Alpha-linolenic acid (ALA): Found in plant-based foods like flaxseeds, chia seeds, and walnuts[2].
- • Docosahexaenoic acid (DHA): Found in fatty fish and algae, it is crucial for brain and eye development[2].
- • Eicosapentaenoic acid (EPA): Found in fish, it supports heart health and immune function[2].
Prioritising children’s omega-3 ensures they receive the essential nutrients needed for optimal physical and mental development.
Health Benefits of Omega-3 for Kids
1. May Improve Sleep Quality in Children
Sleep is crucial for a child’s growth, learning, and emotional well-being. However, data from 2023 revealed that 37.8% of children aged 8 to 16 experienced sleep problems three or more times a week. This figure skyrocketed to 76.5% among children with probable mental health disorders, highlighting the widespread issue of disrupted sleep in young people[3].
Emerging research suggests that Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), play a vital role in regulating sleep. A UK-based randomised controlled trial, the DOLAB Study, found that children aged 7–9 with lower blood DHA levels had more sleep disturbances. In a subset of children who received 600 mg of DHA supplementation for 16 weeks, objective sleep measurements showed seven fewer night-time awakenings and 58 minutes longer sleep duration compared to those given a placebo[4].
A separate study on pregnant women consuming DHA-rich foods also demonstrated that their infants had better-organised sleep patterns in the first 48 hours after birth. Babies in the DHA group experienced fewer arousals during both active and quiet sleep, indicating that early Omega-3 intake can positively impact sleep from infancy[5].
2. May Help Reduce Allergy Risk in Children
Emerging research suggests that omega-3 for kids could play a protective role against the development of allergies.
A systematic review examining the impact of early exposure to fish, oily fish, or omega-3 supplements found promising results. All five studies on maternal fish intake during pregnancy reported a protective effect against allergies in children, including reduced sensitivity to common allergens and a lower risk of atopic dermatitis. Additionally, fish oil supplementation during pregnancy and infancy was linked to fewer cases of eczema, hay fever, and asthma in later childhood[6].
3. May Help Improve ADHD Symptoms in Children
Attention-Deficit/Hyperactivity Disorder (ADHD) is one of the most common neurodevelopmental disorders in children, affecting focus, impulse control, and behaviour[7]. Recent research suggests that omega-3 for kids may offer a natural way to help manage ADHD symptoms due to its role in brain health and neurotransmitter function.
A meta-analysis of 10 clinical trials involving 699 children found that omega-3 fatty acid supplementation, particularly with higher doses of eicosapentaenoic acid (EPA), led to modest but significant improvements in ADHD symptoms, including attention, impulsivity, and hyperactivity. This effect was linked to the role of omega-3s in improving brain cell membrane fluidity, which can enhance serotonin and dopamine neurotransmission—key brain chemicals involved in mood regulation and focus[8].
Further evidence revealed that children with ADHD tend to have lower levels of omega-3 fatty acids in their blood compared to children without ADHD[9].
Supplementation with EPA-rich omega-3s was significantly correlated with better symptom control, indicating that higher EPA doses directly contributed to the improvement. Importantly, the analysis found no signs of publication bias or inconsistencies across the studies, strengthening the validity of these findings[8].
Additionally, omega-3 supplementation is considered safer than traditional ADHD medications such as psychostimulants and atomoxetine, offering a natural alternative or complementary option for families seeking treatments with fewer side effects[8].
A systematic review and meta-analysis of seven randomised controlled trials involving 534 children with ADHD found that omega-3 supplementation significantly improved clinical symptoms and cognitive performance, particularly attention. Additionally, studies revealed that children with ADHD have notably lower levels of DHA and EPA than their peers. Supplementing with children’s omega-3 effectively corrects these deficiencies, leading to better focus, reduced hyperactivity, and improved impulse control[10].
These findings support the use of omega-3 for kids as a natural and supportive treatment option for ADHD.
4. May Support Emotional and Psychological Well-being
Emerging research suggests that omega-3 for kids may play a significant role in supporting emotional and psychological health.
A randomised controlled trial involving 290 children aged 11–12 years found that omega-3 supplementation notably reduced schizotypal personality traits—characteristics linked to social anxiety, eccentric behaviour, and unusual thinking. Children who received omega-3 supplements, both alone and combined with cognitive behavioural therapy (CBT), showed significant reductions in schizotypal symptoms immediately after treatment and up to nine months later. The greatest improvements were seen in social and interpersonal functioning, with stronger effects observed in children who already had higher dietary omega-3 intake[11].
5. Supports Brain Development and Cognitive Function
Omega-3 fatty acids, particularly DHA and EPA, are essential for healthy brain development and cognitive function in children.
A randomised controlled trial involving schoolchildren aged 7–9 years demonstrated that consuming a fish-flour bread spread rich in omega-3 significantly improved verbal learning, memory, and spelling abilities after six months. These findings highlight the positive impact of omega-3 on brain performance, especially in critical learning years[12].
Additionally, a study on boys aged 6–12 with lower omega-3 levels revealed more behavioural issues, learning difficulties, and frequent health problems compared to those with adequate omega-3 intake. This further reinforces the importance of omega-3 in supporting cognitive function and emotional well-being[13].
A systematic review of 33 placebo-controlled randomised controlled trials involving participants aged 4–25 years confirmed that daily supplementation of at least 450 mg of DHA and EPA improves cognitive outcomes in children, especially when the Omega-3 Index (O3I) exceeds 6%. The review included 21 studies on typically developing participants and 12 on those with developmental disorders. Half of the studies with daily supplementation of ≥450 mg DHA + EPA showed significant improvements in cognitive functions such as memory, attention, and learning. However, for children with developmental disorders, no specific dosage cut-off was identified. These findings highlight the importance of adequate omega-3 intake for enhancing cognitive development in children and adolescents[14].
Sources of Omega-3 for Kids
Incorporating natural, nutrient-rich foods into their diet is one of the best ways to meet their Omega-3 needs. Here are some of the best natural sources of Omega-3:
Animal-Based Sources (Rich in DHA and EPA):
- Fatty Fish: Salmon, mackerel, sardines, and herring[15].
- Seafood: Oysters, mussels, and prawns (ensure they are cooked to reduce foodborne risks)[15].
Boys can safely eat up to four portions of oily fish per week, while it is recommended that girls have no more than two portions to limit exposure to environmental pollutants, which could impact future pregnancies[16].
Recommended Portion Sizes by Age Group:
| Age Group | Recommended Portion Size |
|---|---|
| 18 months to 3 years | ¼ to ¾ small fillet or 1–3 tablespoons of oily fish |
| 4 to 6 years | ½ to 1 small fillet or 2–4 tablespoons |
| 7 to 11 years | 1 to 1½ small fillets or 4–6 tablespoons |
| 12 years to adult | 140g (5 oz) fresh fish or 1 small can of oily fish |
Plant-Based Sources (Rich in ALA): Flaxseeds and Flaxseed Oil, Chia Seeds, Walnuts, Hemp Seeds[15].
Important Safety Guidelines:
- • Children under 16 should avoid sharks, swordfish, and marlin due to high mercury levels, which can harm the nervous system[16].
- • Raw shellfish should not be given to babies or young children to reduce the risk of food poisoning[16].
For children who are fussy eaters or do not consume enough Omega-3-rich foods, Omega-3 supplements can be a practical and effective option. As discussed above, research has shown that Omega-3 supplements can significantly benefit children.
Omega-3 supplements are available in various formats, such as liquid oils, chewable gummies and soft gel capsules, making them easier and more enjoyable for children to consume.
Always consult with a healthcare expert before introducing supplements to ensure the appropriate dosage is provided based on your child’s age and nutritional needs.
Conclusion
Omega-3 fatty acids are essential for children’s overall health, playing a vital role in brain development, emotional well-being, sleep quality, and even managing conditions like ADHD. Including Omega-3-rich foods or supplements in your child’s diet can support their cognitive growth, improve focus, and strengthen their immune system.
Nature’s Fix offers a wide range of Omega-3 supplements from various trusted brands to help support your child’s health and development.
FAQs
1. What are the signs of Omega-3 deficiency?
Common signs of Omega-3 deficiency include depression, dry skin, dry eyes, and mood swings[18].
2. Can Omega-3 Help with ADHD and Focus?
Yes, Omega-3 supplements, particularly those rich in EPA and DHA, have been shown to help improve focus and manage ADHD symptoms in children[8]. Research suggests that Omega-3 supplementation can significantly improve attention, reduce impulsivity, and manage hyperactivity[10]. Since children with ADHD often have lower Omega-3 levels, supplementing with EPA-rich Omega-3s can support better focus and cognitive function[8]. Omega-3 supplements provide a natural and safe alternative or complement to traditional ADHD treatments[8][9][10].
3. Are there any side effects of Omega-3 for kids?
Mild side effects of Omega-3 may include stomach discomfort, diarrhoea, and a fishy aftertaste. Always consult a healthcare expert for proper dosage and guidance[19].
References
1 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7468918/
2 – https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
3 – https://digital.nhs.uk/data-and-information/publications/statistical/mental-health-of-children-and-young-people-in-england/2023-wave-4-follow-up/part-2-sleep-loneliness-activities-and-health-behaviours
4 – https://pubmed.ncbi.nlm.nih.gov/24605819/
5 – https://pubmed.ncbi.nlm.nih.gov/22269042/
6 – https://pubmed.ncbi.nlm.nih.gov/19997989/
7 – https://www.nimh.nih.gov/health/publications/attention-deficit-hyperactivity-disorder-what-you-need-to-know
8 – https://pubmed.ncbi.nlm.nih.gov/21961774/
9 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4321799/
10 – https://pubmed.ncbi.nlm.nih.gov/28741625/
11 – https://pubmed.ncbi.nlm.nih.gov/38300759/
12 – https://pubmed.ncbi.nlm.nih.gov/19201180/
13 – https://pubmed.ncbi.nlm.nih.gov/8778886/
14 – https://pubmed.ncbi.nlm.nih.gov/33053843/
15 – https://www.healthline.com/nutrition/12-omega-3-rich-foods
16 – https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
17 – https://www.bda.uk.com/resource/omega-3.html
18 – https://www.healthline.com/nutrition/omega-3-deficiency
19 – https://www.healthline.com/nutrition/fish-oil-side-effects
