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How Much Omega 3 Should a Child Take?

Omega 3 is a brain food for children. Omega 3 (LNA) is a fatty acid that can be converted by the body into EPA and DHA which are essential for brain development. Omega 3 can be found in a variety of sources: LNA from flax oil and EPA and DHA from fish oils. DHA receives special attention as it is one of the major components of the brain. Inadequate consumption of DHA has lead to attention difficulties, reduced brain activity, and reduced vision development. Besides knowing the importance of omega 3, you must also know how to help your child receive appropriate amounts.

  1. Infants

    • For infants, breast milk is the best source of nutrition. The American Academy of Pediatrics recommends breastfeeding exclusively for the first six months and continuing for at least the first year. Breast milk consists of 50 percent fat, providing infants with nutrition to optimize brain growth. Furthermore, nursing mothers can take a DHA supplement specifically formatted for breastfeeding. For infants who are not breastfeed, a formula substitute containing DHA should be given for the baby to obtain appropriate levels of omega 3. The American Dietetic Association recommends the substitute to contain DHA as at least 0.2 percent for the total of fatty acids.

    Diet

    • Seafood is the best source for DHA. The Environmental Protection Agency and the US Food and Drug Administration advise that young children should not eat shark, swordfish, king mackerel, or tilefish due to high levels of mercury they contain. Rather, shrimp, canned light tuna, salmon, pollock, and catfish should be used to provide children with a high omega 3 diet.

      The American Dietetic Association suggests that children up to age 12 may benefit from a diet with two 3-oz servings of seafood that is high in EPA and DHA per week. William Sears, M.D. confers that this should supply an adequate amount of the omega 3 fatty acids. Flaxseed or flaxseed oil is also a top provider of DHA.

    Supplements

    • Fish oil supplements for omega 3 are available that contain EPA and DHA; however, safe and effective dosage has not been clearly defined for children under the age of eighteen. Discuss with your child's doctor about an appropriate brand of supplements. Jim Sears, M.D. recommends finding supplements that specifically provide directions for children's dosages. Make sure the supplement you chose is free of mercury.

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