As a parent, you naturally want the best for your child. You make sure they eat a healthy diet, get plenty of exercise, and get enough sleep. But did you know that omega-3 fatty acids also play an important role? In this blog, we’ll explain why omega-3 is important for children and how you can ensure your child gets enough of it.
Why is omega-3 important for children?
Omega-3 fatty acids are essential fatty acids that the body cannot produce on its own. Your child must therefore get them from food. And these fatty acids are especially essential for growing children.
The two most important omega-3 fatty acids are EPA and DHA. DHA is particularly important; it is naturally found in brain cells and the eyes.
During the first years of life, children’s brains grow at a rapid pace. 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 old, DHA contributes to the normal development of vision.* DHA remains important even after that: it supports eye health and helps maintain sharp vision.*
Are children getting enough omega-3?
In an ideal world, your child would get all the essential nutrients from a regular diet. Unfortunately, this can be difficult in practice, especially when it comes to omega-3 fatty acids. The main sources of EPA and DHA are fatty fish such as salmon, mackerel, and herring.
And let’s be honest: a lot of kids aren’t big fans of fish. Maybe you’ve tried getting your child to eat fish, but they ate it reluctantly—or not at all. On top of that, there’s the advice to avoid eating fatty fish too often because of potential ocean pollution. This can make it difficult to ensure your child gets enough omega-3 through their regular diet.
What is the best omega-3 supplement for children?
The two most common sources of omega-3 supplements for children are fish oil and algae oil. But which one is actually the best choice?
Fish Oil for Children
Fish oil contains both EPA and DHA, both of which are important omega-3 fatty acids. Not all children are fans of the fishy taste, but luckily there’s liquid fish oil for kids with a mild orange flavor! You can also mix it into yogurt 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 certification for sustainable fishing.
Algae Oil for Children
Algae oil is made from microalgae and has no fishy taste or smell whatsoever. This makes it a great alternative for many children! It’s also perfect for vegetarian and vegan families. There’s also an algae oil for children available in a convenient dropper bottle that contains both DHA and EPA.
Omega-3 Gummies
In addition to algae oil, there’s another option that doesn’t taste like fish: omega-3 gummies! These have a fruity flavor that kids love, and they’re also sugar-free. At Arctic Blue , we make gummies with enough omega-3 per piece to ensure your child really reaps the benefits. An added bonus: you can easily pack them in a lunchbox to take to school.
Omega-3 capsules for older children
Omega-3 capsules are also a great option if your child can swallow them without chewing. This usually happens sometime between the ages of 6 and 8, but every child is different—some children can do it even earlier. The big advantage is that your child won’t taste the omega-3 at all.
At what age can a child start taking omega-3?
You can give your child omega-3 supplements starting at age 1. Babies under that age usually get enough, since breast milk naturally contains DHA, and most infant formula now includes DHA as well. Only once your child starts eating “grown-up food” should you consider adding omega-3.
As for the amount: children need less than we adults do. As a general guideline, you can use the following:
- Children ages 1–3: 250–500 mg of omega-3
- Children 7 years and older: 500–1,000 mg of omega-3
Want to give your child omega-3? Here's how to make it fun!
Do you give your kids omega-3 supplements? Then you’re probably familiar with the face they make—as if you’re giving them a spoonful of medicine instead of something healthy! With a few clever tricks, it becomes a lot easier.
Make it a regular part of your routine
Start the day with a set routine: breakfast first, then omega-3. By giving it at the same time every day, it will quickly become a normal part of the day. You’ll find that children are less likely to resist if it’s just “part of the routine.”
Does it have to be given every day?
No, this isn't necessary. If you find it more convenient to give it every other day or every two days, that's fine too. Just make sure to give a double or triple dose in that case. It's important that your child has eaten well, so preferably after dinner. This is possible because our bodies store omega-3 and don't excrete it in urine.
Hide it cleverly in delicious food
A clever trick is to mix the drops with something your child likes. Add a few drops to yogurt, a fruit smoothie, or applesauce. You can barely taste it, but your child will still get the nutrients!
Make it a shared moment
Children like to imitate what adults do. So be sure to take your supplement in front of your child. By making it a shared moment, it will feel less like a chore to your child and more like something you do together.
Explain why it's good for them
Even young children can easily understand why certain things are important. Explain the benefits of omega-3 in a way that’s easy for children to understand. It works especially well if you tie it to something your child likes or finds important.
Rewards work!
A sticker chart often works well for kids! They get to put a sticker on it every time they take their omega-3. When the chart is full, give them a small reward, such as an extra storytime or a special outing.
In conclusion: Do children need omega-3?
DHA is an important building block for the brain* and helps maintain normal vision*. Since many children don’t get enough omega-3 from their diet, a supplement can be a good addition. Whether you choose fish oil, algae oil, gummies, or capsules, the tips in this article will hopefully help make it a positive part of your daily routine! Discover our full range of omega-3 products for children.
*Health claims approved by the EFSA. The beneficial effect on brain function and vision is achieved with a daily intake of 250 mg of DHA. For infants up to 12 months of age, 100 mg of DHA per day contributes to normal visual development.
