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Omega-3 fatty acids are essential nutrients, with numerous health benefits for children! They play a crucial role in the development and overall health of children. The two main types of omega-3 fatty acids that are particularly important for health are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are primarily found in fatty fish, certain algae, and some plant-based sources.

Omega-3 Benefits for Children

1. Brainy Boosters

Omega-3s, especially DHA (docosahexaenoic acid), are like little brain champions. They play a crucial role in brain development and function. Think of it as giving your kiddo’s brain some extra muscle to tackle those math problems or get creative with crayons.

2. Mood Magicians

Nobody likes a grumpy kiddo (or parent, for that matter). Omega-3s have this cool ability to support emotional well-being. They’re like mood magicians, helping to keep the smiles flowing and the tantrums at bay. Happy kiddo, happy life!

3. Immune System Warriors

Kids love adventures, but germs? Not so much. Omega-3s act like immune system warriors, gearing up your little explorer to take on the world. Fewer sick days mean more play dates and giggles – win-win!

4. Homework Helpers

As your kiddo embarks on the homework journey, omega-3s can be the trusty sidekick. They’re known to support focus and concentration, making homework time a breeze (well, maybe not a breeze, but definitely easier!).

5. Growing Up Strong

Bones and muscles need to grow strong and sturdy, right? Omega-3s lend a helping hand in bone and muscle development. It’s like giving your kiddo’s growth a boost, ensuring they reach superhero height in no time.

Additional Benefits
  • Reduced Asthma Risk: Some studies suggest that omega-3 fatty acids may help reduce the risk of developing asthma in children.
  • Bone Health: Omega-3s may contribute to bone health by enhancing calcium absorption and bone mineralization.
  • Improved Sleep: There is some evidence to suggest that omega-3 supplementation may improve sleep quality in children.

How much Omega-3 per day for kids?

When it comes to omega-3s for your kids, the recommended daily intake can vary based on their age. Here’s a quick guide to ensure your child gets just the right amount of this superhero nutrient:

  • 1. For Toddlers (1-3 years): – Aim for about 700 milligrams of combined EPA and DHA per week.
  • 2. For Children (4–8 years): – Shoot for around 900 milligrams of combined EPA and DHA per week.
  • 3. For Older Kids (9 years and older): – Level up to approximately 1,000-1,200 milligrams of combined EPA and DHA per week.

These recommendations can be met through a mix of omega-3-rich foods and, if needed, supplements.

Natural sources of Omega-3 fatty acids for Children

Now, let’s dive into some tasty sources of omega-3s that your kid(s) might enjoy:

  1. Fatty Fish Fun- Serve up some salmon, mackerel, or trout. These fish are omega-3 powerhouses and can be a delicious addition to your kiddo’s plate.
  2. Nutty Delights – Almonds and walnuts are nutty delights packed with omega-3s. They make for a crunchy and nutritious snack.
  3. Flaxseed Faves – Sneak some ground flaxseeds into cereals, yogurt, or smoothies. They’re a versatile way to boost omega-3 intake.
  4. Chia Seed Champions – Chia seeds are tiny, but they pack a punch. Sprinkle them on top of puddings, yogurt, or even in your kiddo’s favorite drink.

Remember, it’s always a good idea to consult with your pediatrician to tailor the omega-3 intake specifically for your child’s needs. With these omega-3 superhero sources, you’ll have your little one fueled up and ready to conquer the day!


It’s important to note that while omega-3 fatty acids have numerous health benefits for children, and that is why it’s crucial to maintain a balanced diet that includes a variety of nutrients. Foods rich in omega-3s include fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and algae-based supplements. Before introducing any supplements, including omega-3 supplements, into a child’s diet, it’s advisable to consult with a healthcare professional to ensure appropriate dosages and to rule out any potential allergies or contraindications. Additionally, obtaining nutrients from whole foods is generally preferred over supplements whenever possible.

Disclaimer: As a service to our readers, MVS Pharma GmbH publishing provides access to our library of archived content – in our blog. Please note the date of last review or update on all articles. No content on this site, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.


Dr. Disha Trivedi

Dr. Disha Trivedi is PhD in Molecular Genetics and Biotechnology. She is working as a medical writer and researcher at MVS Pharma GmbH.