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, arthritis, 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.
Can Children Take Omega-3 Fatty Acids?
Yes, children can take omega-3 fatty acids by incorporating foods rich in these nutrients into their diet. Dietary supplements, such as fish oil supplements, are also available and may be used if diet alone does not provide recommended amounts. You should talk to your pediatrician or a 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. All body parts are 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.
What Are The Sources Of Omega-3 Fatty Acids For Children?
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. 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.
Fortified food includes certain brands of yogurt, juices, milk, soy products, and cereals.
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).
Are There Any Side Effects Of Omega-3s?
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 Heartburn Nausea Diarrhea Headache Smelly sweat
