Omega-3 for Kids: Benefits, dosage & best dietary sources
Learn more about the recommended DHA dosage for kids, best dietary sources, and how omega-3s support normal brain and vision development in children.
Omega-3 fatty acids are essential lipids (fats) that our bodies can’t produce on their own, so we need to get them from our diet.
Among the three main types of omega-3, we find:
- Alpha-linolenic acid (ALA) – Primarily present in plants
- Eicosapentaenoic acid (EPA) - Primarily present in fatty fish
- Docosahexaenoic acid (DHA) - Primarily present in fatty fish
DHA plays a particularly important role in children's development. However, a study published in the European Journal of Nutrition (1) shows that 80% of children and up to 90% of adolescents in France do not consume enough EPA and DHA omega-3 fatty acids, along with very low quantities of ALA. This contributes to an imbalance in the omega-6/omega-3 ratio. Even among children who consume more than two servings of fish per week, EPA and DHA intake remains insufficient.
This imbalance between omega-6 and omega-3 could harm young people’s neurological development and increase the risk of diseases in childhood and adolescence, as well as later in life, such as obesity, metabolic syndrome, cardiovascular disease, and allergies.
In this article, we will explore what omega-3s are, their specific role in children, and why they are essential. We will also look at recommended dosages and the best dietary sources.
What are Omega-3s?
Omega-3s are a family of essential polyunsaturated fatty acids important for human health. The term "essential" means that the human body cannot synthesize them, so they must be obtained through diet. The main types of omega-3 are:
Alpha-linolenic acid (ALA): Mainly found in plant sources such as flax seeds, walnuts, and vegetable oils (canola, camelina, and flaxseed oils). ALA can be partially converted by the body into EPA and DHA, although this conversion is uncertain and dependent on many factors.
Eicosapentaenoic acid (EPA): Mainly found in fatty fish like salmon, mackerel, sardines, and tuna. EPA plays an important role in reducing inflammation and protecting against heart disease.
Docosahexaenoic acid (DHA): Also found in fatty fish, it is crucial for brain and eye development and function. DHA is particularly important for neurological development in infants and children, and we will primarily focus on this omega-3.
What is the direct role of omega-3 in children?
Brain Development: DHA is a major component of brain phospholipids and is essential for the growth and maturation of neural cells. A study published in The American Journal of Clinical Nutrition (2) showed that children with an adequate DHA intake have better cognitive performance, including memory, learning, and concentration.
Visual Health: The retina of the eye contains a high concentration of DHA, which plays a role in visual development and function. Several studies (3) show that children receiving sufficient DHA have better visual acuity.
Immune System: Omega-3s, including DHA, have anti-inflammatory properties and can strengthen the immune system. Research from the University of Wisconsin School of Medicine, USA (4), found that children with adequate omega-3 intake have a better immune response and reduced incidences of inflammatory diseases.
Sleep: A study conducted by Oxford University (5) reveals that higher blood levels of DHA are strongly correlated with better sleep quality. Additionally, a higher DHA-to-arachidonic acid (AA) ratio is linked to fewer sleep issues. Children who received DHA supplements slept an average of 58 minutes more per night and woke up seven times less than those receiving a placebo.
Importance of DHA
Children have specific nutrient needs to support their rapid growth and neurological development. DHA is particularly important because it contributes to:
- The formation and maintenance of cellular structure.
- Signaling between neural cells.
- Protection against oxidative stress in the brain.
- Modulation of inflammatory processes.
Recommended DHA sosages per day
Recommendations vary slightly by health authority, but here is a general estimate based on current guidelines:
Children (3-13 years): 200-250 mg of DHA per day.
The need may increase if the child consumes a lot of omega-6.
Children should consume at least two servings per week of small, fatty fish with additional ALA-rich vegetable oils.
What are the dietary sources of DHA?
Fatty Fish: Salmon, Mackerel, Sardines, Tuna
Fish Oils: Such as cod liver oil
However, avoid overconsuming large fatty fish like salmon, tuna, or swordfish, as they contain high levels of harmful heavy metals due to marine and river pollution. For instance, excess methylmercury can cause fatigue, dizziness, and toxicity to the kidneys, liver, and brain. It is particularly toxic for fetuses and infants, potentially harming brain development.
Algae: Algae-based supplements are a vegetarian option rich in DHA.
Breast Milk: For infants, breast milk naturally contains high DHA levels, especially if the mother consumes omega-3-rich foods. Infant formulas are also enriched with DHA.
What are the dietary sources of ALA?
Certain vegetable oils, like canola, camelina, or flaxseed oil, are rich in omega-3 ALA. Note that these oils cannot be heated and should be stored in a dark glass bottle after opening to prevent omega-3 ALA oxidation.
Essential Plant-Based Omega-3s for Kids
To ensure your child gets the essential Omega-3s they need for immunity, brain function, and vision, we’ve developed a plant-based Omega-3 oil designed specifically for kids. Unlike fish-based DHA, which can contain contaminants like heavy metals and has a strong fishy taste, our vegan supplement is derived from pure microalgae, offering a clean and safe source of DHA.
For ALA, we've included nutrient-rich chia oil and organic rapeseed oil, providing a balanced and natural blend of fatty acids. With its neutral flavor, it mixes easily into any food or drink or can be taken on its own. Our formula is free from additives and refined sugars, offering a pure, everyday dose tailored for children aged 3-13. By avoiding fish oil, we eliminate the risk of ocean pollutants, ensuring a healthier, cleaner Omega-3 for your child. A TOTOX test is performed on each batch to ensure the absence of oxidation in the omega-3s.
✔ Omega-3 (500 mg)
✔ Omega-3 DHA (250 mg) from microalgae
✔ Omega-3 ALA (250 mg) from chia and organic rapeseed oil
✔ 100% Plant-Based
✔ Guaranteed purity: TOTOX value < 10
✔ No fishy taste, neutral flavor
✔ Zero Additives & Zero Refined Sugar
✔ Kids' Dosage (ages 3-13)
🇫🇷 Made in France
Discover our Vegan Omega-3 Oil for Kids
References:
(1) ”Inadequate daily intakes of n-3 polyunsaturated fatty acids (PUFA) in the general French population of children (3–10 years) and adolescents (11–17 years): the INCA2 survey." P. Guesnet, J. Tressou, B. Buaud, et al. European Journal of Nutrition. 2019; 58: 895–903. URL: https://pubmed.ncbi.nlm.nih.gov/29687265/
(2) “Low blood long-chain omega-3 fatty acids in UK children are associated with poor cognitive performance and behavior: a cross-sectional analysis from the DOLAB study." P. Montgomery, J.R. Burton, R.P. Sewell, T.F. Spreckelsen, A.J. Richardson. The American Journal of Clinical Nutrition. 2013 Jun 24;8(6):e66697. URL: https://pubmed.ncbi.nlm.nih.gov/23826114/
(3) “J Inherit Metab Dis." Q. Wu, Ph.D., T. Zhou, M.D., L. Ma, M.D., D. Yuan, Ph.D., Y. Peng, M.D., Ph.D. The Waisman Center and Department of Pediatrics, University of Wisconsin Medical School, Madison, Wisconsin, USA; Department of Ophthalmology and Visual Sciences, University of Wisconsin Medical School. 1999; 22(3): 276–280. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2694039/
(4) “Docosahexaenoic acid and retinal function in children with long-chain 3-hydroxyacyl-CoA dehydrogenase deficiency." C.O. Harding, M.B. Gillingham, S.C. Van Calcar, J.A. Wolff, J.N. Verhoeve, M.D. Mills. Journal of Inherited Metabolic Disease. 1999; 22(3): 276–280. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2694039/
(5) “Fatty acids and sleep in UK children: subjective and pilot objective sleep results from the DOLAB study—a randomized controlled trial." P. Montgomery, J.R. Burton, R.P. Sewell, T.F. Spreckelsen, A.J. Richardson. Journal of Sleep Research. 2014; 23(4): 364–388. URL: https://pubmed.ncbi.nlm.nih.gov/24605819/
How to choose the right supplements for your kids
Buying dietary supplements can be an effective way for parents to enhance their children’s nutrient intake, supporting their immunity and overall well-being. However, with so many options available, it’s essential to know how to identify high-quality products that are both safe and beneficial for your children. Key factors to consider when making informed supplement choices:
1. Read the ingredients list carefully
The first step in choosing a quality supplement is to carefully review the ingredients list. Pay close attention to excipients (inactive ingredients or fillers that serve as a base but are not active). Avoid dietary supplements containing refined sugars (sugar, glucose syrup, agave syrup...), additives, artificial colors, flavors, or sweeteners (maltitol, sorbitol, dextrose, aspartame, maltodextrin, steviol glycosides, erythritol). Some substances are considered endocrine disruptors, which should be avoided, especially during childhood. Prioritize products with natural ingredients.
2. Avoid refined sugars
Many children’s supplements contain refined sugars such as corn syrup, cane sugar, glucose syrup, agave syrup, and fructose to improve taste. However, these added sugars can disrupt the gut microbiota, overload the liver, and contribute to insulin resistance. At Nuré, we use organic coconut blossom sugar, a natural sucrose source with a moderate glycemic index, rich in prebiotic fibers, and also providing small amounts of B vitamins, potassium, magnesium, zinc, and iron.
3. Choose bioavailable forms of vitamins and minerals
Not all vitamins and minerals are equal. It’s essential to select dietary supplements containing bioavailable nutrients that are easily absorbed and used by the body. For example, choose natural forms of vitamins or minerals in the bisglycinate form rather than sulfates or oxides, which are less well absorbed and create additional waste for the body.
4. Ensure dosages are appropriate
Always check that the supplement offers dosages suitable for children. Overdosing on certain vitamins and minerals can generate waste that the body has to eliminate. Look for products that clearly indicate the dosage and are specially formulated to meet children’s nutritional needs. All water-soluble vitamins are eliminated daily in urine when taken in excess, so high doses are unnecessary; it’s better to take smaller amounts daily.
5. Select the right form
The candy-like form of gummies can make kids think of them as just treats. This fun shape often leads to eating more than the recommended amount, which adds extra sugar, sweeteners, and additives. Besides taking away from the supplement's real purpose, this habit can cause health issues like tooth decay, weight gain, and even too much of certain vitamins. It’s also challenging to teach kids that candy is for special occasions while these gummies need to be taken every day.
Conclusion
Choosing the right supplements for your child is a key decision for their health and well-being. Opt for natural products without controversial additives or refined sugars, prioritizing bioavailable forms of vitamins and minerals. By reading labels carefully and avoiding potentially harmful ingredients, you can confidently support your child’s nutritional needs.
At Nuré Nutrition, we are committed to developing supplements with impeccable ingredients that you can confidently give to your children. Our products are formulated without harmful additives, refined sugars, or artificial sweeteners, using only high-quality, bioavailable vitamins and minerals to ensure optimal absorption and real health benefits for your child.
Discover our range of natural dietary supplements, specifically designed to meet children's needs and support their development with peace of mind. Created by a pediatric nutritionist, in collaboration with biologists and micronutrition experts from three renowned French laboratories, our products combine premium, bioavailable & natural ingredients to offer the best for your children.
If you are unsure about the choice or necessity of a dietary supplement, consult your doctor.
How supplements can support your child’s nutrition
In an ideal world, kids would get all the nutrients they need from a balanced diet. However, today’s busy lifestyles and declining food quality make it harder to ensure they’re getting enough. This article explores the essential role of key nutrients in your child’s health and development—and how supplements can help fill common nutritional gaps.
Why micronutrients matter for your child’s health and growth
Micronutrients play a crucial role in children’s physical and cognitive development, supporting optimal health at every stage of life. Many children don’t receive the necessary levels of these vital nutrients. A European study conducted in 2022 (1) highlighted significant deficiencies. Many children fall short of recommended intakes for potassium, magnesium, vitamins B1, B3, B9, zinc, selenium, and vitamins D and E. Additionally, 70 to 80% of the children studied had insufficient intakes of EPA/DHA, fiber, and iodine.
Diet diversity: why it’s harder than ever
Despite our efforts, children's diets often lack variety. According to a study by Credoc published in April 2019, only 23% of children benefit from a sufficiently healthy and varied diet. (2) With less time for cooking, processed foods have become the norm, and the nutritional quality of vegetables has significantly decreased. Did you know that, since the 1950s, fruits and vegetables have lost nearly 30% of their vitamins and minerals due to changes in farming practices? (3) According to a recent study, this decline represents one of the greatest challenges for future generations. (4)
How nutrient deficiencies impact each other
Micronutrient deficiencies are often interconnected. For example, low magnesium can prevent the activation of vitamin D. Vitamins A, C, and B improve iron absorption, while zinc helps metabolize vitamin A. Additionally, vitamins K and B12 are necessary for calcium absorption. This interdependence highlights the importance of a balanced intake of all nutrients.
How supplements can help
While a varied and balanced diet is essential, dietary supplements can help to fill the nutritional gaps that food alone might no longer cover. They are a key support in completing your child’s nutritional intake, strengthening their immunity, and boosting their overall well-being.
Choosing high-quality supplements for your child
Always choose natural products that are free from controversial additives and refined sugars. Look for high-quality, highly bioavailable vitamins and minerals, which are easier for the body to absorb. By carefully reading ingredient lists and avoiding potentially harmful substances, you can confidently support your child’s nutritional needs. For more tips on selecting the right supplements for your children, check out our blog article here.
Discover Nuré Nutrition’s dietary supplements for children
Explore our range of natural dietary supplements for children, specially designed to complement their diet and support their immunity and well-being. Developed by a nutritionist specialized in child nutrition, in collaboration with biologists and micronutrition experts from three renowned laboratories in France, our range ensures natural and effective nutrient intake. We use only highly bioavailable, high-quality vitamins and minerals, ensuring easy absorption and real benefits, so you can confidently give your child the very best.
Discover Nuré Nutrition kids supplements
References:
(1) “Adherence to Dietary Recommendations of 7-Year-Old Children from a Birth Cohort in Friuli Venezia Giulia, Italy.” E. Giordani, M. Marinoni, F. Fiori, et al. Nutrients. 2022; 14(3): 515. URL: https://doi.org/10.3390/nu14030515Credoc. (2019).
(2) Study on children's diet diversity in Europe. "Calcium: entre 6 et 10 ans, près d’un enfant sur deux est en dessous des recommandations.” G. Tavoularis. Consommation et modes de vie. CREDOC, No. 304, ISSN 0295-9976, avril 2019. URL: https://www.credoc.fr/publications/calcium-entre-6-et-10-ans-pres-dun-enfant-sur-deux-est-en-dessous-des-recommandations
(3) "Changes in USDA food composition data for 43 garden crops, 1950 to 1999.” D.R. Davis, et al. Journal of the American College of Nutrition. 2004; 23(6): 669-682. URL:https://doi.org/10.1080/07315724.2004.10719409https://pubmed.ncbi.nlm.nih.gov/38540869/
(4) "An Alarming Decline in the Nutritional Quality of Foods: The Biggest Challenge for Future Generations' Health.” R.L. Bhardwaj, A. Parashar, H.P. Parewa, L. Vyas. Foods. 2024; 13(6):877. PMID: 38540869 | PMCID: PMC10969708 | DOI: 10.3390/foods13060877 URL: https://pubmed.ncbi.nlm.nih.gov/38540869/