Omega-3 For Kids: Safety, Benefits, Side Effects & Dosage

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Omega-3 fatty acids are essential fatty acids that promote heart health and are vital for proper growth and development. You can provide enough omega-3 for kids from a well-balanced diet.Omega-3 fatty acids have three types — docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA).

DHA and EPA are long-chain fatty acids present in marine-based foods, such as oily fish, whereas short-chain omega-3 ALA is present in plant-origin foods, such as flax seeds and chia seeds(1)(2). Regular consumption of omega-3 can avert the risk of chronic diseases such as diabetes,arthritisⁱXAn inflammatory condition affecting people of all ages, characterized by swelling, stiffness, and pain in the joints., asthma, stroke, psychological problems, and some types of cancers.

Read on to know about the benefits, right dosage, and healthy food sources of omega-3 for children.

In This Article

Can Children Take Omega-3 Fatty Acids?

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Yes, children can take omega-3 fatty acids by incorporating foods rich in these nutrients into their diet.Dietary supplements,such as fishoil supplements, are also available and may be used if diet alone does not provide recommended amounts.你应该跟你的儿科医生或dietician before giving omega-3 fatty acid supplements to your child(3).

What Are The Benefits Of Omega-3 For Children?

There are several therapeutic benefits of omega-3s. Omega-3 and omega-6 fatty acids are constituents of the cell membrane. They regulate cell membrane properties such as fluidity, permeability, and flexibility. These fatty acids also play a role in the function of the membrane-bound enzymes and receptors. Allbody partsare composed of cells, so anything that improves cell function benefits all systems in the body(4).

The regular consumption of omega-3s may provide the following benefits.

Maintain cardiovascular health:Clinical studies have shown that omega-3s have the potential to reduce bad cholesterol and triglycerides in the body and increasehigh-density lipoproteins (HDL)ⁱXLipid (a type of fat) molecule present in the blood that helps remove excess cholesterol from the body.or good cholesterol.The inclusion of these fatty acids from childhood may reduce the future risk of stroke, heart attack, and blood clots(5).

Improve vision:High concentrations of DHA are found in retinal cell membranes. DHA and other omega-3s are required for normal development of vision. These fatty acids may be involved in the regeneration of the retinal pigment rhodopsin, which helps convert light received by the retina into visual images inthe brain. Studies suggest that omega-3 deficiency may cause functional defects of vision(6).

Did you know?

Omega-3 deficiency may make skin rough and scaly, and causedermatitis (3).

Related:10 Effective Eye Care Tips For Kids & Ways To Improve Vision

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Help brain development:EPA and DHA help conduct important brain functions such as neuronal signal transmission, neural activity, gene expression, and myelination (maturation of some nerve cells where a covering of myelin forms around the axons that allows nerve impulses to travel faster). About 50% of the dry weight of an adult brain is composed of lipids, approximately 35% of which are PUFAs. DHA alone makes up 30% of the gray matter’sphosphoglyceridesⁱXMolecules found in cell membranes that provide structural stability and functional permeability to cells.and is critical for proper nerve growth and brain health. Omega-3 supplementation may be beneficial to reduce the risk of cognitive and behavioral disorders such as attention deficit hyperactivity disorderattention deficit hyperactivity disorder (ADHD)ⁱXA chronic neurological condition of childhood characterized by inattentiveness, hyperactivity, and impulsive behaviors.,autism spectrum disorder(ASD), anddyslexia in children, as it could potentially improve cognitive function (7).

Reduce depression:Lower blood levels of omega-3 fats have been found among depressed individuals.Studies state that EPA may be potentially more effective in improving symptoms of major depressive disorder (depressed mood, irritability, fatigue, reduced pleasure, and difficulty concentrating) in children and adolescents(8).

Improve immunity:Omega-3 fatty acids and their metabolites modulate various components of the immune response and show anti-inflammatory activity, thereby enhancing the immune system’s function. This may be beneficial in controlling symptoms of allergic reactions and asthma in children(9).

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ReducephotosensitivityⁱXExtreme skin-sensitive reaction to sunlight (and UV light), leading to an increased risk of sunburn and skin damage.:PUFAs, especially EPA, may reduce UV-induced skin inflammation, such as sunburns, and protect against UV radiation-induced immunosuppression, cancer, skin aging, and photosensitivity reactions(10).

Quick fact

Omega-3s are important for the proper functioning of the hormone-producing endocrine system(11).

Ch omega - 3脂肪酸的来源是什么ildren?

Children may get their daily requirement of omega-3 fatty acids from naturally available foods, fortified foods, or an omega-3 fatty acid supplement(11).

Fish oils are the major sources of EPA and DHA which are essential for good health and nutrition. They are mostly obtained from cold-water fatty fish such as salmon, mackerel, tuna, and sardines.

Children may get ALA from various nuts and seeds, such as flaxseeds, chia seeds, and walnuts. Other sources include plant oils such as flaxseed oil, soybean oil, and canola oil.

Quick fact

Three ounces of cooked atlantic salmon supplies about 1.24g of DHA and 0.59 g of EPA. A tablespoon of whole flax seeds contains about 2.35 grams of ALA(17).

Related:5 Amazing Benefits Of Flaxseeds For Kids

Fortified food includes certain brands of yogurt, juices, milk, soy products, and cereals.

You may include fortified foods in their diet

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Children may take dietary supplements, including fish oil, krill oil,cod liver oil, and algae oil, to meet their recommended daily needs for omega-3 fatty acids.

What Is The Recommended Dosage Of Omega-3s In Children?

Below is the age-appropriate dosage of omega-3s for children as recommended by experts(11)(12).

Age	Boys	Girls
1-3 years	0.7 grams/day	0.7 grams/day
4-8 years	0.9 grams/day	0.9 grams/day
9-13 years	1.2 grams/day	1.0 grams/day
14-18 years	1.6 grams/day	1.1 grams/day

Point to consider

Omega-3 supplements may interact with certain medications, such asanticoagulants (11). Speak to your doctor about possible interactions before starting omega-3 supplementation for your children.

Are There Any Side Effects Of Omega-3s?

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The U.S. Food and Drug Administration (FDA) does not recommend consuming more than five grams per day of EPA and DHA combined from dietary supplements and food sources. Side effects of omega-3s, even within safe dosage, may occur in some individuals but are usually mild and may include the following(11).

Unpleasant fishy aftertaste in mouth
Bad breath
Stomach upset
HeartburnⁱXA common discomfort caused due to reflux of stomach contents to the food pipe, marked by a burning sensation in the chest and throat.
Nausea
Diarrhea
Headache
Smelly sweat

Related:Body Odor In Children: Is It Normal And Tips To Manage It

Frequently Asked Questions

1. Does omega-3 make children smarter?

Omega-3, especially DHA, plays an important role in brain development in infancy and promoting mental health throughout childhood and even in adulthood(13). Several studies indicate that omega-3 improves brain function, particularly attention, learning, and memory(14)(15). However, no conclusive evidence has been found that omega-3 makes children smarter.

2. Can too much omega-3 be harmful?

Although omega-3 has several benefits, its excess consumption could cause adverse health effects. For instance, excessive omega-3 intake can sometimes alter their immune response and lead to a dysfunctional response to a bacterial or viral infection(16). Excessive omega-3 consumption through diet is technically impossible, but it can happen due to excessive supplement consumption.

3. How long does it take for Omega-3 supplements to start working in kids?

Omega-3 supplements take anywhere between six weeks to six months to demonstrate notable effects (18).

Adding a variety of fish, seeds, and seed oils to your child’s diet can ensure that they get adequate amounts of omega-3s. If your child is a picky eater, you may discuss giving them omega-3 fatty acid supplements with your doctor. Strictly follow your doctor’s advice on the dosage of such supplements. However, ensure that your child takes a balanced diet for their overall growth and development. You may check with a registered dietician to help you select foods for optimizing omega-3 for kids, as dietary sources are the preferred option for children.

Infographic: How Can Omega-3 Fatty Acids Intake Benefit Children?

无论是通过鱼油补充剂,油腻的海鲜, or other dietary supplements, omega-3 fatty acids can be taken from multiple sources. But how does this nutrient help children? The following infographic provides several benefits of omega-3 fatty acids in children.

potential advantages of taking omega 3 fatty acids for children (infographic)

Get high-quality PDF version by clicking below.

Download Infographic

Key Pointers

Omega-3 are essential fatty acids that ensure the overall development of children.
Fish oils, different types of seeds, milk, and soy products are some of the foods containing omega-3.
Children may safely consume omega-3 after consulting with a doctor about the recommended dosage.
Possible side effects of omega-3 are upset stomach, heartburn, nausea, and diarrhea.

References:

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in oureditorial policy.

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