How much Omega-3 is really necessary for children ? This question concerns many parents more than you might think. While everyone talks about the importance of Omega-3, there's often uncertainty when it comes to practical implementation: Are fish sticks once a week enough? Are supplements really necessary? And what if my child doesn't like fish?
This article provides clear answers: What Omega-3 dosage is recommended for which age? What should you pay attention to when administering it? And how can you ensure your child is optimally supplied – without stress and with practical tips for everyday life?
Here you will learn...
The most important points in brief
Omega-3 for children is not a trend, but essential: it plays a role in development, brain and eye growth.
The age-appropriate dosage varies: from 100 mg to approximately 250 mg of Omega-3 daily depending on age.
Fish or supplements? Both can be beneficial. Consistent intake through fatty fish or high-quality, child-friendly omega-3 supplements is important.
What are omega-3 fatty acids and why are they important?
Omega-3 fatty acids are polyunsaturated fatty acids and are essential for our bodies. This means that we cannot produce them ourselves and must obtain them through our diet (1).
The three most important omega-3 fatty acids for children are:
- ALA (Alpha-Linolenic Acid) : Plant-based precursor of EPA and DHA. It supports cell structure and regulates inflammatory processes.
- EPA (eicosapentaenoic acid) : Primarily supports anti-inflammatory processes in the body and is important for the immune system.
- DHA (docosahexaenoic acid) : DHA makes up about 25% of the fat mass in the brain and is crucial for the development of the brain, nervous system and eyes.
Why is Omega-3 so important for children?
Your child's brain grows particularly rapidly in the first few years of life. By the age of seven, it has reached approximately 95% of its final size. During this phase, the foundations for cognitive abilities, learning capacity, and concentration are laid.
- EPA is one of the key omega-3 fatty acids in the body. It is involved in various physiological processes, which are particularly relevant during growth.
- ALA , the plant-based precursor of EPA and DHA, can be converted by the body into these long-chain fatty acids, thus supplementing the supply from food.
- Finally, DHA is an important component of cell membranes in the brain and the retina of the eyes. It supports the normal development of the brain and eyes and provides essential building blocks for developing cells.
Omega-3 dosage for children: Recommendations by age
The European Food Safety Authority (EFSA) has issued recommendations for omega-3 intake in children (2). This will help ensure your child gets enough for their age.
Omega-3 for newborns (0-6 months)
Recommended dosage: 100 mg DHA per day
In the first few months of life, your baby is ideally nourished by breast milk – which naturally contains DHA. Incidentally, this is a truly unique characteristic: cow's milk contains no DHA!
If breastfeeding is not an option, it's important to ensure that the infant formula is enriched with DHA. Most modern infant formulas and follow-on milks already contain omega-3 fatty acids.
Tip for breastfeeding mothers : Make sure you're getting enough Omega-3! A daily intake of 250 mg EPA+DHA plus an additional 100-200 mg DHA is recommended to optimally support your baby's development and compensate for maternal losses. This totals approximately 350-450 mg EPA/DHA per day.
Omega-3 for older infants and toddlers (6-24 months)
Recommended dosage: 100 mg DHA per day
From six months onwards, when complementary feeding begins, 100 mg of DHA per day is recommended. Here's how to achieve the recommended omega-3 dosage:
- Continue breastfeeding – breast milk provides DHA
- Fatty fish in small quantities (e.g. pureed salmon in complementary food)
Omega-3 for children and adolescents (2-18 years)
Recommended dosage: 250 mg EPA/DHA per day
From the second year of life onwards, the same recommendations apply to all children and adolescents as to adults: 250 mg EPA+DHA daily.
For toddlers (2-10 years):
- 1-2 portions of fatty fish per week – e.g. salmon, mackerel or herring
- Flaxseed oil or walnuts in muesli or smoothie for plant-based ALA supply
- If needed: Omega-3 drops or mini-capsules specifically for children
For young people (11-18 years):
- 2 portions of fatty fish per week (100-150 g each)
- A handful of walnuts, 1 tablespoon of chia seeds or 1 tablespoon of flaxseed oil daily
- Omega-3 capsules if needed
When targeted Omega-3 supplementation is particularly beneficial
In certain situations, an optimal supply of Omega-3 is particularly important:
- Before and during pregnancy : Even in the womb, the baby benefits from omega-3 fatty acids. These fatty acids are passed on via the placenta and support the development of the brain and eyes (3).
- Growth and school years : As children get older, the demands on their attention, concentration, and willingness to learn increase. A balanced intake of omega-3 fatty acids can be effectively integrated into children's daily routines, for example through fish, nuts, or high-quality omega-3 supplements (4).
- With a one-sided diet : Does your child dislike fish or only eat fish sticks? Then they are often missing the most important source of Omega-3! Fish sticks usually consist of low-fat fish like pollock and provide significantly less EPA and DHA than fatty fish such as salmon, herring, or mackerel.
- For vegans and vegetarians : Without fish, the main source of EPA and DHA is missing. While flaxseed oil, walnuts, and chia seeds provide the plant-based omega-3 form ALA, its conversion to DHA is severely limited (5). Algae oil supplements are a smart solution here – they are vegan and provide DHA directly. Incidentally, fish also obtain their omega-3 fatty acids from algae!
Nutrition vs. dietary supplements – which is better?
Many parents wonder whether they should give their child omega-3 through diet or supplements . Generally speaking, a balanced diet is always the best source, as it provides omega-3 along with other important nutrients. Supplements can be a useful addition, but they do not replace a complete and balanced diet.
However, this does not mean that fish can be consumed without hesitation. Numerous factors can influence actual omega-3 intake. The following table clearly compares the advantages and disadvantages of fish and child-friendly omega-3 supplements:
|
Fish as a source of Omega-3: |
Dietary supplement : |
| ✓ Natural source with additional nutrients |
✓ Isolated nutrients for targeted supply |
| ✗ Salary varies depending on species and fishing area (6) |
✓ Standardized dosage |
| ✗ Possible contamination with heavy metals or microplastics (7) |
✓ Tested for purity and pollutants |
| Children often don't like to eat fish |
✓ Child-friendly dosage forms |
How to recognize high-quality Omega-3 for children
Not all Omega-3 supplements for children are created equal, and you shouldn't compromise when it comes to children. Here are the most important quality features that define a good Omega-3 supplement:
- Clean and free of harmful substances: High-quality Omega-3 for children undergoes extensive purification and testing for contaminants. Check the packaging or website for seals of approval or laboratory reports. Reputable manufacturers make this information readily available.
- Freshness instead of fishy smell: Omega-3 oil can become rancid over time. Rancid oil smells unpleasantly fishy and loses its beneficial effects. Pay attention: The so-called TOTOX value indicates how fresh the oil is. The lower this value, the better.
- The right ratio: Omega-3 fatty acids for children are ideal if they contain more DHA than EPA – because the brain needs a particularly large amount of it. A typical good ratio would be, for example, 2:1 (i.e., twice as much DHA as EPA).
- Less is more: Some manufacturers pack all sorts of unnecessary ingredients into their products – especially children's gummies. Pay attention: The ingredient list should be short and easy to understand. Avoid: Artificial sweeteners, artificial colors, artificial flavors, and too much sugar.
Leave a comment
This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.