Omega-3 for children and teenagers – what is the recommended dosage and which products should you choose? - Blog

As early as the 1990s, extensive research was carried out into whether infant formula should contain the long-chain polyunsaturated fatty acids naturally present in breast milk. Particular attention was paid to docosahexaenoic acid (DHA), as high levels of it were found in the brain and retina of the developing child. In the years that followed, DHA began to be included more widely in infant formulae, and it is now mandatory in the European Union to add it to infant formulae.

child – omega-3

The role of omega-3 fatty acids in children’s development
Natural sources of omega-3 suitable for young children
How to choose omega-3 for a child – what should you look out for?
Safe omega-3 intake for children and adolescents
FAQ – frequently asked questions

The role of omega-3 fatty acids in children’s development

Omega-3 fatty acids are a type of polyunsaturated fatty acid and perform various functions in the body depending on their type. ALA, or alpha-linolenic acid, is an essential component of the diet, as the human body cannot produce it on its own. ALA can be converted into other important fatty acids, namely EPA (eicosapentaenoic acid) and the aforementioned DHA. The efficiency of these conversions is limited; therefore, plant-based sources of ALA should not be regarded as a complete substitute for foods that provide ready-made EPA and DHA.

DHA is found in large quantities in the cell membranes of nervous tissue and the retina, and particularly high concentrations of this acid accumulate in the brain during early life. In the European Union, it is permitted to state that DHA contributes to the maintenance of normal brain function. It is also permitted to state that DHA contributes to the maintenance of normal vision. For both claims, the beneficial effect is obtained with a daily intake of 250 mg of DHA, and their use is subject to specific conditions regarding the DHA content in food.

Natural sources of omega-3 suitable for young children

Omega-3 in food

Fish are the best source of EPA and DHA, particularly species with a higher fat content, such as salmon, herring, sardines, mackerel and trout. The levels of these fatty acids vary depending on the species, the fish’s origin, its diet and the amount of fat in the edible portion. Leaner fish, such as cod, also contain EPA and DHA, but usually in smaller quantities. Children can be given fish that has been baked, boiled or stewed, provided that it is carefully checked for bones beforehand and the size of the pieces is adapted to their age.

Another group consists of plant-based sources of omega-3 fatty acids, specifically ALA. These include, amongst others, linseed, chia seeds, walnuts, linseed oil and rapeseed oil. For younger children, nuts and seeds should be served in a form suitable for their age, for example ground or crushed and added to porridge, yoghurt or another dish.

Approximate content of the main omega-3 fatty acids in various oils

Type of oil	ALA (mg/100g)	EPA (mg/100 g)	DHA (mg/100g)
Vegetable oils	approx. 100–53 000	0	0
Fish oils	trace amounts / small quantities	approx. 6 000-45 000	approx. 4 000-22 000
Microalgae oils	usually low or none	approx. 800-15 000*	approx. 24 000-42 000*

*The composition of microalgae oils depends very heavily on the species and production method; some supplements are focused almost exclusively on DHA, whilst others may also provide significant amounts of EPA.

How to choose omega-3 for a child – what should you look out for?

When choosing a supplement, you should first and foremost check the amount of each omega-3 fatty acid in the daily dose recommended by the manufacturer. The statement "1,000 mg of fish oil" does not mean 1,000 mg of EPA and DHA, as the oil also contains other fatty components. Cod liver oil, or ‘tran’, should be distinguished from ordinary fish oil, as it may additionally provide vitamins A and D. It is therefore worth checking the label for the DHA and EPA content listed separately, and verifying how many capsules, millilitres or servings this amount corresponds to.

The product should be suitable for the relevant age group and allow for precise portion measurement. DHA can be sourced from both fish oil and microalgae oil, which means it is possible to find a product suitable for a fish-free diet. Storage conditions, the use-by date and the manufacturer’s information regarding quality control and contaminants are all important factors.

Safe omega-3 intake for children and adolescents

The European Food Safety Authority (EFSA) has established an adequate intake level of 100 mg of DHA per day for infants from 6 months of age and young children under 24 months of age. This figure refers to total intake. For children and adolescents aged between 2 and 18 years, the EFSA has not set a separate, age-specific value. However, it has indicated that dietary recommendations may correspond to those for adults, i.e. approximately 250 mg of EPA and DHA per day. When determining the dosage, one must take into account age, diet, fish consumption, the EPA and DHA content in a specific serving, and any other supplements being taken.

"When it comes to omega-3 for children, it is not the size of the capsule or the amount of fish oil that matters, but the actual content of DHA and EPA. It is also worth remembering that plant-based sources of ALA are not a complete equivalent of ready-made EPA and DHA. Therefore, when choosing a supplement, it is best to start with the child’s diet and then check the label for the specific amount of each omega-3 fatty acid in a daily dose." Łukasz Domeracki – Dietitian

FAQ – frequently asked questions

How much omega-3 does a child need?

According to the EFSA, for infants over 6 months of age and young children under 2 years of age, the recommended intake is 100 mg of DHA per day. This figure refers to total intake. For children and adolescents aged 2–18 years, it is suggested that the recommendations for adults may apply, i.e. approximately 250 mg of EPA and DHA per day.

Does a child need to take omega-3 supplements?

Not every child automatically needs a supplement. When considering this, the main factors to take into account are diet – including how often fish is eaten – age, and the amount of EPA and DHA provided by food.

Which fish are good sources of omega-3 for children?

Oily fish such as salmon, herring, sardines, mackerel and trout are the main sources of EPA and DHA. However, the content of these fatty acids can vary significantly between species and specific products.

Can linseed and chia seeds replace fish?

They are not a complete substitute. Linseed, chia seeds and walnuts primarily provide ALA. The body can convert ALA into EPA and DHA, but the efficiency of this process is limited.

What should you look for on the label of an omega-3 supplement for children?

The most important thing is the amount of DHA and EPA listed separately in the daily dose. The statement ‘1,000 mg of fish oil’ does not mean that the product contains 1,000 mg of EPA and DHA. It is also worth checking the recommended age range for the supplement and how it should be stored.

Are omega-3s from microalgae suitable for children who do not eat fish?

Microalgae oil can be a source of DHA, and some supplements also provide EPA. It can therefore be an option in a fish-free diet, although you should check the exact composition and intended use of the specific product.

Are cod liver oil and fish oil the same thing?

No. Cod liver oil is oil extracted from the liver of cod and, in addition to omega-3 fatty acids, may also provide vitamins A and D. This is particularly important if the child is already taking other supplements containing these vitamins.

Is DHA important for a child’s brain?

DHA is found in large quantities in nervous tissue and accumulates particularly rapidly in the brain during early life. In the EU, it is permitted to state that DHA contributes to the maintenance of normal brain function, provided certain conditions for its use are met.

Sources:

van der Wurff, I. S. M., Meyer, B. J., & de Groot, R. H. M. (2020). Effect of Omega-3 Long Chain Polyunsaturated Fatty Acids (n-3 LCPUFA) Supplementation on Cognition in Children and Adolescents: A Systematic Literature Review with a Focus on n-3 LCPUFA Blood Values and Dose of DHA and EPA. Nutrients, 12(10), 3115. https://doi.org/10.3390/nu12103115
Campoy, C., Escolano-Margarit, M. V., Anjos, T., Szajewska, H., & Uauy, R. (2012). Omega 3 fatty acids on child growth, visual acuity and neurodevelopment. The British journal of nutrition, 107 Suppl 2, S85–S106. https://doi.org/10.1017/S0007114512001493
Kuratko, C. N., Barrett, E. C., Nelson, E. B., & Salem, N., Jr (2013). The relationship of docosahexaenoic acid (DHA) with learning and behavior in healthy children: a review. Nutrients, 5(7), 2777–2810. https://doi.org/10.3390/nu5072777