Omega-3 for children – support for good development right from the start

Our grandparents and parents at home always had fish on the table at least once a week. And there was a good reason for that: Omega-3 fatty acids are not only helpful for healthy development, they are essential. This means that they must be supplied through food, as the body cannot produce them itself.

These fatty acids are important for organs, cells, and brain and cognitive performance. Today, however, our diet is based more on grains and meat. This is often not enough to cover our needs. Children and young people are eating less and less fish and vegetables, which leads to a lack of omega-3 fatty acids. The German Nutrition Society emphasizes that even the supply in adults is not optimal (1).

Our grandparents and parents at home always had fish on the table at least once a week. And there was a good reason for that: Omega-3 fatty acids are not only helpful for healthy development, they are essential. This means that they must be supplied through food, as the body cannot produce them itself.

These fatty acids are important for organs, cells, and brain and cognitive performance. Today, however, our diet is based more on grains and meat. This is often not enough to cover our needs. Children and young people are eating less and less fish and vegetables, which leads to a lack of omega-3 fatty acids. The German Nutrition Society emphasizes that even the supply in adults is not optimal (1).

Omega-3 relevant for the child even before birth

In particular, the fatty acid DHA, a main component of omega-3 fatty acids, supports the development of the fetus in the womb. It is beneficial for neuronal functions and vision. A healthy diet of fish and oils rich in omega-3 fatty acids should ensure that the fetus is well supplied (2). However, caution is also advised here: While fish is heavily contaminated with toxic heavy metals (3), there is evidence that linseed oil influences embryonic development (4).

Omega-3 in the first years of life

Even in the first few years after birth, care should be taken to ensure that children are supplied with sufficient omega-3 fatty acids. This is initially achieved primarily through breast milk. However, this requires that the mother eats appropriately. When the children are old enough, they should eat fish at least once a week. The types of fish can vary between salmon, herring and mackerel - they are all rich in omega-3 fatty acids (5).

Omega 3 for children aged 4 and over

This of course also applies to the period from the age of 4 to adolescence, when the body is still developing. During this phase, a deficiency in omega-3 fatty acids can easily occur if the diet is not balanced. Many sugary foods, ready meals in school canteens and popular fast food chains do not provide an adequate supply of omega-3 fatty acids. It is particularly important to consume enough omega-3 fatty acids during this phase of life. The brain needs an adequate supply of all nutrients for learning, when there is increasing pressure to perform with increased stress and for concentration (6,7).

Omega-3 strengthens the organism even in the smallest children

The valuable omega-3 fatty acids are of central importance for the heart and circulation, but also for the brain, nervous system and psyche. The omega-3 fatty acid DHA is particularly involved in maintaining metabolic functions of the nervous system. It is found mainly in the cell membranes of the nerve cells in the retina and brain. DHA also contributes to normal brain function in old age (6,7). Eicosapentaenoic acid (EPA) also plays a role in many metabolic processes. It is essential for a well-functioning immune system. EPA is used to form so-called eicosanoids. These hormone-like substances play a role in blood clotting and blood pressure regulation, the regulation of the heartbeat and wound healing. Eicosanoids also have anti-inflammatory properties (10).

Omega-3 capsules as an alternative to fish

If regular nutrition is not possible for children, high-quality nutritional supplements can be an alternative from the age of 4. However, fish oil capsules should only be given to children under the age of four on the recommendation of a doctor. If nutritional supplements are considered as an alternative, the quality of the products should be the main focus. A look at the content and origin can clarify this.

There are numerous offers in all price categories on the market. However, many have only a small proportion of the valuable omega-3 fatty acids. In good products, the fish content should be at least 95%. An indication of which fish was used is also helpful: tuna, salmon and cod are large fish that, due to their long lifespan, contain many pollutants such as microplastics, heavy metals and environmental toxins. Small fish are more advisable, such as anchovies, which are particularly rich in fat for their size. Fish from northern seas such as the Baltic Sea or the North Pacific and the region around Japan should also be avoided. These sea areas are particularly polluted or overfished. Another aspect is transparency with regard to the fishing method: the fish should not have been caught in trawl nets in order to protect the marine ecosystem.

Purity and oxidation are two other aspects that allow conclusions to be drawn about quality: Since fish absorb a high level of pollutants from the sea, a high degree of purity of the fish oil is of crucial importance. At the same time, the unsaturated omega-3 fatty acids are susceptible to oxidation when they come into contact with oxygen. This oxidation not only leads to unpleasant burping, but also reduces the health benefits. To prevent this, the fish should be processed close to the coast and quickly. The degree of oxidation can also be measured as the so-called TOTOX value: For a good omega-3 preparation, this value should be as low as possible.

Composition of Omega-3 – What you need to pay attention to

Not only the origin and type of fish are important, but also the actual composition of the product. Fish, as a source of omega-3 fatty acids, contains the biologically long-chain fats DHA and EPA. In addition to the concentrated fish fats, many capsules also contain vitamin E. This prevents the fatty acids from oxidizing, i.e. going bad. However, according to research, 1-2 percent vitamin E is sufficient. In addition, attention should not only be paid to a high amount of fish oil, but especially to the proportion of the valuable omega-3 fatty acids DHA and EPA. Many omega-3 capsules conceal the proportion of highly concentrated fatty acids by advertising a high level of “fish oil”. However, the fish oil is only the raw material; the proportion of omega-3 fatty acids in the oil provides information about the benefits of a product.

Linseed oil as an alternative to fish oil for children?

Linseed oil also contains high concentrations of omega-3 fatty acids. Could it therefore be used as an alternative to fish for children? Not really, just as a supplement. Linseed oil is rich in omega-3 fatty acids, but these omega-3 fatty acids are different from those in fish. For example, linseed contains the fatty acid alpha-linolenic acid (ALA), while fish contains the two fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA, linolenic acid, must first be converted into EPA and DHA. Before this happens, it cannot develop the full health potential of omega-3 fatty acids in the body. However, this conversion by our organism only takes place to less than 10%. To achieve an adequate level of EPA and DHA, very large quantities of linseed oil would therefore be necessary (9).

How much Omega-3 should a child take?

Can a child get too many omega-3 fatty acids? This is a question that some parents may ask themselves. But these concerns seem unfounded. It is recommended that children between the ages of 2 and 18 consume 250 mg of EPA and DHA daily. The European Food and Safety Authority (EFSA) also emphasizes that up to 5000 mg of EPA and DHA daily is safe. An overdose is therefore unlikely with a balanced diet and well-considered supplementation (8).

Conclusion

Omega-3 fatty acids play an important role in children's development. Fatty fish at least once a week, or 250 mg of EPA and DHA per day, is officially recommended. If children and young people cannot eat fish regularly, food supplements can be an alternative. However, it is important to ensure that the fish is of good quality: Omega-3 content, origin, fishing method and purity are just a few important criteria. The TOTOX value provides information on the degree of oxidation and the freshness of the product. If you observe these quality criteria, you can ensure that your child is supplied with Omega-3 fatty acids with little effort.

Sources

1. German Society for Nutrition (DGE) (ed.): Nutrition Report 2004. Bonn, ISBN 3-88749-183-1
2. German Nutrition Society (DGE). https://www.dge.de/gesunde-ernaehrung/gezielte-ernaehrung/ernaehrung-in-schwangerschaft-und-stillzeit/handlungsempfehlungen-ernaehrung-in-der-schwangerschaft/#c3156 (accessed online: December 27, 2023)
3. Girolametti, F., Annibaldi, A., Illuminati, S., Carnevali, O., Varola, M., & Truzzi, C. (2023). Determination of Hg and Se in swordfish (Xiphias gladius) from Mediterranean Sea: Implications for nutritional recommendations during pregnancy and childhood. Marine Pollution Bulletin, 197, 115741. https://doi.org/10.1016/j.marpolbul.2023.115741
4. Tou, J.C., Chen, J., & Thompson, L.U. (1998). Flaxseed and its lignan precursor, secoisolariciresinol diglycoside, affect pregnancy outcome and reproductive development in rats. The Journal of Nutrition, 128(11), 1861-1868. https://doi.org/10.1093/jn/128.11.1861
5. German Nutrition Society (DGE). https://www.dge.de/gesunde-ernaehrung/dge-ernaehrungsempfehlungen/dge-ernaehrungskreis/fleisch-wurst-fisch-und-eier/ (accessed online: December 27, 2023)
6. Lauritzen, L., Brambilla, P., Mazzocchi, A., Harsløf, LBS, Ciappolino, V., & Agostoni, C. (2016). DHA Effects in Brain Development and Function. Nutrients, 8(1). https://doi.org/10.3390/nu8010006
7. Sambra, V., Echeverria, F., Valenzuela, A., Chouinard-Watkins, R., & Valenzuela, R. (2021). Docosahexaenoic and Arachidonic Acids as Neuroprotective Nutrients throughout the Life Cycle. Nutrients, 13(3). https://doi.org/10.3390/nu13030986
8. European food safety authority (EFSA). Scientific Opinion on the Tolerable Upper Intake Level of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA). 2012, EFSA Journal 2012;10(7):2815. https://doi.org/10.2903/j.efsa.2012.2815
9. Domenichiello, AF, Kitson, AP, & Bazinet, RP (2015). Is docosahexaenoic acid synthesis from α-linolenic acid sufficient to supply the adult brain? Progress in Lipid Research, 59, 54–66. https://doi.org/10.1016/j.plipres.2015.04.002
10. Calder, PC (2020). Eicosanoids. Essays in Biochemistry, 64(3), 423–441. https://doi.org/10.1042/EBC20190083