As a parent, you naturally want the best for your child. You pay attention to healthy food, enough exercise and plenty of sleep. But did you know that omega-3 fatty acids also play an important role? In this blog we tell you why omega-3 is important for children and how to make sure your child gets enough.
Why is omega-3 important for children?
Omega-3 fatty acids are essential fatty acids that the body cannot produce itself. So your child has to get them from food. And it is precisely for growing children that these fatty acids are indispensable.
The two most important omega-3 fatty acids are EPA and DHA. DHA in particular is important; it is naturally present in brain cells and eyes.
In the first years of life, children's brains grow at lightning speed. Did you know that as much as 85% of the brain is formed during this period? DHA is an important building block for the brain.* And for babies up to 12 months, DHA contributes to the normal development of vision.* DHA remains important afterwards too: it supports the condition of the eye and helps maintain sharp vision.*
Do children get enough omega-3?
In an ideal world, your child gets all the important nutrients through regular food. Unfortunately, this proves difficult in practice, especially when it comes to omega-3 fatty acids. The main sources of EPA and DHA are oily fish such as salmon, mackerel and herring.
And let us be honest: many children are not fond of fish. You may have tried to get your child to eat fish, but it was eaten reluctantly, or not at all. On top of that, there is the advice not to eat oily fish too often because of possible pollution of the sea. This can make it difficult to give your child enough omega-3 through regular food.
What is the best omega-3 for children?
The two most common sources of omega-3 supplements for children are fish oil and algae oil. But which is actually the best choice?
Fish oil for children
Fish oil contains both EPA and DHA, both important omega-3 fatty acids. Not all children are fans of the fishy taste, but fortunately there is liquid fish oil for children with a mild orange flavour! You can also mix it into yoghurt or a smoothie. At Arctic Blue we use wild cod from the clean waters of the Barents Sea. Our fish oil has no aftertaste and carries the MSC label for sustainable fishing.
Algae oil for children
Algae oil is made from micro-algae and has no fishy taste or smell whatsoever. For many children, that is a pleasant alternative! It is also perfect for vegetarian and vegan families. There is also an algae oil for children in a handy dropper bottle with both DHA and EPA.
Omega-3 gummies
Besides algae oil, there is another option without a fishy taste: omega-3 gummies! These have a fruity flavour that children love and they are sugar-free too. At Arctic Blue we make gummies with sufficient omega-3 per piece, so your child really gets the benefits. An added advantage: you can easily pack them in a lunchbox for school.
Omega 3 capsules for older children
Omega 3 capsules are also a fine option if your child can swallow them without chewing. This is usually somewhere between 6-8 years, but every child is different; some children can do it earlier. The big advantage is that your child tastes nothing of the omega-3 at all.
From what age can a child use omega-3?
You can give your child omega-3 supplements from the age of 1. Babies up to that age usually get enough already, because breast milk naturally contains DHA and most formula milk nowadays also contains DHA. Only when your child starts eating 'grown-up food' can you choose to add omega-3.
As for the amount: children need less than we adults do. As a guideline you can use:
- Children aged 1-3 years: 250-500 mg omega-3
- Children 7 years and older: 500-1000 mg omega-3
Giving omega-3 to your child? This is how to make it fun!
Do you give your children omega 3 supplements? Then you probably know the face they pull, as if you are giving them a spoonful of medicine instead of something healthy! With a few clever tricks it becomes a lot easier.
Make it a fixed part of your routine
Start the day with a fixed habit: first breakfast, then omega-3. By giving it at the same time every day, it quickly becomes a normal part of the day. You will notice that children resist less when it simply "belongs".
Does it have to be given daily?
No, it does not. If you find it more practical to give it every other day or every 2 days, that is also possible. Just make sure you then give a double or triple dose. It is important that your child has eaten well, so preferably after dinner. This is simply possible because our body stores Omega-3 and does not pass it out in urine.
Hide it cleverly in tasty food
A clever trick is to mix the drops with something your child likes. Add a few drops to yoghurt, a fruit smoothie or apple sauce. The taste is barely noticeable, but the nutrients still get in!
Make it a shared moment
Children love to imitate what adults do. So take your own supplement while your child is watching. By making it a shared moment, it feels less like an obligation for your child and more like something you do together.
Explain why it is good for them
Even young children can perfectly understand why some things are important. Explain in a child-friendly way what omega-3 is good for. It works especially well if you link it to something your child finds fun or important.
Rewards work!
A sticker card often works well for children! They get to stick on a sticker every time they have taken their omega-3. When the card is full, give a small reward such as an extra bedtime story or a special outing.
Finally: do children need omega-3?
DHA is an important building block for the brain* and helps maintain normal vision*. Because many children do not get enough omega-3 through their diet, a supplement can be a good addition. Whether you choose fish oil, algae oil, gummies or capsules, with the tips from this article it will hopefully become a positive part of your daily routine! Discover our full range of omega-3 for children.
*Approved health claims from the EFSA. The beneficial effect for brain function and vision is obtained with a daily intake of 250 mg of DHA. For infants up to 12 months, 100 mg of DHA per day contributes to normal visual development.
