Topics covered:  Why children may need Omega 3 supplements, Can Adult Product be safely used for children?, What Dosage and precautions should be taken?    

This blog is a summary (and the expansion) of some great information provided by Framingham State University.  Full credit to their nutrition folks for developing a great reference.   Here is the link to the original PDF document.

The Importance of Omega-3 Fatty Acids for Children

Good Omega-3 fatty acids levels are essential for overall health but play a crucial role in development.  These nutrients are not produced by our bodies and are solely derived from intake.   With North American diets low in fish and the sources of Omega 3 (EPA/DHA), it is wise to consider supplementation to achieve the daily level guidelines suggested by the nutritionists.

Why Are Omega-3s Important?

From infancy through adolescence, the brain and eyes undergo massive changes.  To maximize development a steady intake of building blocks including Omega-3s is important. These good fats also support cardiovascular health, reduce inflammation, and may aid in managing conditions like ADHD and allergies.

Recommended Daily Intake (Diet + Any Supplements)

• Infants: 500 mg
• Children (1–3 years): 700 mg
• Children (4–8 years): 900 mg
• Girls (9–13 years): 1,000 mg; Boys: 1,200 mg
• Teens (14+): Girls 1,100 mg; Boys: 1,600 mg

Best Sources of Omega-3s

Not requested for snacks by my kids LOL... the top dietary sources high in EPA/DHA are salmon, sardines, and herring.  There also are plant-based options like flaxseed, walnuts, and leafy greens to get Omega 3 but as discussed here, our bodies' ability to convert plant-based Omega 3 (ALA) to usable EPA/DHA building blocks is extremely variable.  Fortified foods such as infant cereals and dairy alternatives also provide DHA.  

Safe and Over Consumption

Using a high quality Omega 3 is essential for children.  See this article on toxic Omega 3 concerns.   These high quality supplements tend to be very concentrated and for small children, there is a concern for having too much.   e.g. From the chart above, a 2yo child should have ~700mg total intake per day (foods and additional supplement).  Many softgels are higher than this per single softgel plus the actual sofgels are large and could be dangerous to swallow for a child. 

Liquid Omega 3 is a better choice for kids.  Liquid dosing can be better controlled and the liquids can be flavored and incorporated into smoothies or drinks without fuss.

Omega-3 Intake Tips for Kids

• Incorporate fatty fish into meals twice a week.
• Sprinkle ground flaxseed over cereal or yogurt.
• Use Omega-3 fortified products like eggs or pasta.
• Substitute one egg in baking with 1 tbsp ground flaxseed mixed with 3 tbsp water.
• Use flavored liquid, high quality Omega 3 supplement at the correct dose!

Ensure kids receive adequate Omega-3s to maximize development and long-term health. For tailored advice, consult a pediatrician or nutritionist.

Additional Articles: Confusing Omega 3's, Ignore capsule size!,  Raise your Understanding - Omega 3 Index,  What is the most potent Omega 3 we have found,