Most people know that eating fish is important, but not everyone understands exactly why. It is not the fish itself that matters most — it is what it contains. Seafood is one of the richest sources of omega fatty acids, which are essential for the proper functioning of the human body. For children, who may not always be enthusiastic about eating fish, omega acids are especially important. They support healthy development at every stage of growth.
What Are Omega-3 Fatty Acids
Omega fatty acids fall into three main types: omega-3, omega-6, and omega-9. All three belong to the group of beneficial unsaturated fats, often referred to as essential fatty acids (EFAs). The term "essential" is key here — the human body cannot produce these fats on its own, so they must be supplied through diet or supplementation.
What all omega fatty acids share is a protective role against disease. Beyond that, each type has distinct functions. Omega-3 fatty acids are built around alpha-linolenic acid (ALA) as their parent compound, with the long-chain forms EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) being particularly important for health — especially in children.
Why Omega-3 Matters So Much for Children
While omega-3 fatty acids benefit people of all ages, their role during childhood is particularly significant. A growing body depends on these nutrients for the healthy development of the brain, eyes, bones, and immune system. Let's look at each of these areas in detail.
Brain Development and Cognitive Function
Perhaps the most important benefit of omega-3 for children is its impact on brain development and cognitive function. Regularly maintaining adequate omega-3 levels supports overall thinking ability, improves memory and comprehension, and may even foster creativity. DHA in particular is a major structural component of brain tissue.
Research suggests that the benefits begin before birth — omega-3 intake during pregnancy may positively influence fetal brain development, contributing to stronger cognitive abilities later in life. Omega-3 fatty acids also support healthy blood flow to the brain and improve the transmission of nerve signals, which may help children develop better motor coordination and sustained concentration.
[tip:The benefits of omega-3 for brain development start in the womb. Expectant mothers who maintain adequate DHA intake may support their child's cognitive potential from the very earliest stage.]
Vision and Eye Health
Omega-3 fatty acids, and DHA in particular, play a critical role in eye health and vision. During pregnancy, a deficiency in these essential fats can lead to a condition called retinopathy, which may result in serious vision impairment in newborns. In older children, insufficient omega-3 intake has been associated with a greater susceptibility to vision problems. Maintaining healthy levels throughout childhood and beyond may also help protect against age-related macular degeneration later in life.
Bone Strength and Joint Health
Growing children need strong bones, and omega-3 fatty acids contribute directly to this goal. These essential fats help facilitate calcium absorption — a process that is fundamental for a developing skeleton. Omega-3 may also help protect against joint stiffness and inflammation, supporting the kind of active, pain-free movement that every child needs.
Immune Function and Allergies
A lesser-known but increasingly researched benefit of omega-3 is its influence on the immune system. Recent studies suggest that essential fatty acids may not only help strengthen overall immunity but also play a role in preventing and managing allergies. For children who are frequently exposed to infections at school or in group settings, maintaining adequate omega-3 levels may provide meaningful support.
Best Food Sources of Omega-3
The richest natural sources of omega-3 fatty acids are oily fish and seafood — particularly shellfish such as shrimp. Other valuable sources include:
- Marine sources — salmon, mackerel, sardines, herring, shrimp, and algae
- Nuts and seeds — walnuts, almonds, flaxseeds, and chia seeds
- Plant oils — rapeseed (canola) oil and flaxseed oil
It is worth noting that omega-3 fatty acids are sensitive to heat and can be damaged by cooking at high temperatures. Wherever possible, raw or minimally processed sources offer the greatest nutritional benefit. However, since many children are reluctant fish eaters, high-quality supplements designed specifically for young palates can be a practical and effective alternative.
[note:Omega-3 fatty acids are heat-sensitive and may lose their nutritional value when exposed to high cooking temperatures. Whenever possible, choose raw or gently prepared food sources, or consider supplementation for consistent intake.]
How Much Omega-3 Does a Child Need
The recommended daily intake of omega-3 for children is approximately 1.5 g. In practical terms, this means eating around 300 g of fish (or equivalent omega-3 sources such as rapeseed oil or nuts) at least twice a week.
Equally important is maintaining the right balance between omega-3 and omega-6 fatty acids. While both are essential, excessive omega-6 intake combined with insufficient omega-3 can lead to health problems, including inflammatory conditions. The ideal ratio of omega-3 to omega-6 is approximately 1:5. Including regular fish meals in a child's diet is one of the simplest ways to maintain this balance.
[warning:A high intake of omega-6 with insufficient omega-3 may contribute to inflammatory conditions. Aim for a ratio of approximately 1:5 (omega-3 to omega-6) in your child's diet. If you are unsure about supplementation, consult a paediatrician.]
Omega-3 Supplements for Children
When diet alone falls short, omega-3 supplements offer a reliable way to ensure children receive adequate essential fatty acids. Modern children's formulas come in a variety of child-friendly formats — from flavoured liquid oils and chewable softgels to easy-to-swallow mini capsules. Here is a selection of trusted omega-3 supplements designed specifically for children's health:
[products:nordic-naturals-childrens-dha-strawberry-flavour-119-ml, nordic-naturals-ultimate-omega-junior-strawberry-90-softgels, nordic-naturals-babys-dha-1050-mg-omega-3-vitamin-d3-300-iu-60-ml, vitalers-junior-omega-3-norwegian-cod-liver-oil-1200-mg-250-ml, nordic-naturals-daily-omega-kids-natural-fruit-30-softgels, aura-herbals-omega-vitamin-d3-800-iu-for-children-60-twist-off-capsules]
For older children and teenagers who can handle standard-sized capsules, these options offer higher concentrations of EPA and DHA:
[products:nordic-naturals-childrens-dha-xtra-berry-636-mg-90-softgels, nordic-naturals-complete-omega-junior-lemon-180-softgels, nordic-naturals-childrens-dha-omega-3-250-mg-strawberry-360-mini-capsules, nordic-naturals-childrens-dha-vegetarian-blueberry-120-mini-capsules, nordic-naturals-childrens-dha-strawberry-250-mg-180-softgels, skoczylas-estromega-omega-3-fish-acids-junior-banana-150-ml]
Key Takeaway: Omega-3 fatty acids are essential for children's brain development, vision, bone strength, and immune function. Aim for approximately 1.5 g daily through diet or supplementation, and maintain a healthy omega-3 to omega-6 ratio of 1:5. Fish-based omega-3 (EPA and DHA) offers the strongest benefits, and child-friendly supplements can fill the gap when dietary intake is insufficient.
