How Much Omega 3 Does Your Child Need?

DISCLAIMER: This post is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding you or your baby’s health. Please read my Medical Disclaimer for more info

DISCLAIMER: This post contains affiliate links, meaning I may get a commission if you decide to purchase something through my links at no cost to you. Please read my Disclaimer for more info.

Omega-3 fatty acids are essential for maintaining your child’s overall health.

Omega 3s are considered essential fatty acids because your body cannot produce them independently; they need to be obtained from your diet.

Can Omega 3s Help ADHD?

In school-age children, taking an omega-3 supplement has little effect on cognitive ability and academic performance.

But in children who have attention deficit hyperactivity disorder (ADHD), omega-3s seem to be very beneficial.

Some research has shown that omega-3 fats may help manage psychological and behavioral conditions because of their neurotransmitter function role.

But of course, talk with your child’s health care provider before starting any supplements to make sure it’s the right choice.

3 Types of Omega 3 Fatty Acids

The three types of omega-3 fats are: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).

The EPA and DHA are mainly present in oily fish like:

And some brands of eggs may be fortified with EPA and DHA as well.

ALA is found primarily in foods such as:

So, if possible, try to purchase grass-fed and organic foods!

Should You Supplement Your Child’s Omega-3s?

There’s no issue with giving your child omega 3 supplements made for children.

But they won’t need them if they’re eating oily fish at least once a week. Of course, omega-3s provided from your child’s diet is preferred over the supplements, but whichever you can do is OK!

At this time, my family is eating fish weekly. Hence, we are usually OK with our omega-3 fatty acid intake. But I still choose to supplement my daughter’s omega-3s because it is in her multivitamin.

But a benefit to getting a liquid omega-3 supplement is adding it into your child’s diet only when needed. I am considering next time I get her vitamins and supplements!

Omega 3 Dosage for Children

• 0 to 12 months: 0.5 grams (500mg)/day- This is already taken care of with either breastmilk or formula
• 1 to 3 years: 0.7 grams (700mg)/day
• 4 to 8 years: 0.9 grams (900mg)/day
• 9 to 13 years (boys): 1.2 grams (1200mg)/day
• 9 to 13 years (girls): 1.0 grams (1000mg)/day
• 14 to 18 years (boys): 1.6 grams (1600mg)/day
• 14 to 18 years (girls): 1.1 grams (1100mg)/day

Other Ways to Add Omega 3s to Your Child’s Diet

A few sneaky ways I get more omega-3 fatty acids into my daughter’s diet is by adding flaxseed oil to her almond milk or smoothie!

I also add chia seeds and ground flaxseeds to my daughter’s oatmeal, muffins I bake, and smoothies! (If I didn’t add the flaxseed oil already)

Conclusion

It’s easy to get caught up and stressed if your child is getting all the necessary vitamins and nutrients. I suggest aiming for one omega-3 packed food per day and keeping a supplement on hand for the days you don’t feel you met that goal.

Chances are, if you’re reading this post, your child already has an excellent diet!

Sources:

Eat Right

Kids Plus PGH

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DISCLAIMER: This post is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding you or your baby’s health. Please read my Medical Disclaimer for more info

DISCLAIMER: This post contains affiliate links, meaning I may get a commission if you decide to purchase something through my links at no cost to you. Please read my Disclaimer for more info.