Omega 3 for Kids – Do they need it?

Parents these days are more aware of their children’s nutritional requirements, and almost all of them make sure that their kids are meeting their optimum healthy intakes. Omega 3 is the new health star among parents these days and here is why.

Omega 3, an essential fatty acid, keeps the brain healthy. They are a part of the process that forms new cells essential in the development of the central nervous system and the cardiovascular system. It also helps in the absorption of nutrients and is essential for the function for a healthy normal vision.

Studies have shown that Omega 3 helps to manage depressive symptoms among children and manage psychological conditions as they play an essential role in neurotransmitter functions. Certain studies that need more evidences have also shown that Omega 3 has an anti-inflammatory effect that also helps in the treatment of obesity and upper respiratory infections.

There are 3 types of Omega 3 fats namely Alpha – Linolenic Acid (ALA), Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA). EPA and DHA are mostly found in certain fishes and ALA are primarily found in plant-based foods like Chia Seeds and Flax Seeds.

It is always advisable to ask your health practitioner before introducing any new supplements in the diet of your kids. However, making sure that their diets are already rich in Omega 3 also helps greatly along with a balanced diet. Here is a list of a few foods that are good sources of Omega 3 that can be included in your children’s diet.

  • Salmon
  • Oyesters
  • Flax Seeds
  • Grass Fed Organic Beef
  • Freshwater Trout
  • Sardines
  • Chia Seeds
  • Walnuts

As an informed parents it’s important for you to read the labels while shopping to make sure you are providing your kids with a balanced diet and also with the perfect supplements for normal growth and development. Below are the Recommended Dietary Intake of Omega 3 for kids as per the National Institute of Health, USA




Birth to 6 months*

0.5 g

0.5 g

7–12 months*

0.5 g

0.5 g

1–3 years**

0.7 g

0.7 g

4–8 years**

0.9 g

0.9 g

9–13 years**

1.2 g

1.0 g

Until our next blog, Happy Parenting!