What Is Omega-3 and Why Is It Important for Children?

Omega-3 fatty acids are essential nutrients that play a vital role in children’s healthy development. In particular, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are fatty acids that cannot be produced by the body and must be obtained from external sources. DHA makes up about 40% of brain tissue and 60% of the retina’s structure. Therefore, omega-3 supplementation has a direct impact—especially in growing children—on brain functions, attention span, learning capacity, and visual acuity.

1. Omega-3 and Brain Development: Effects on Memory, Attention, and Learning

Children’s brain development is especially rapid during the first 10 years of life. During this period, millions of connections are formed between nerve cells, and the basic structure of the brain takes shape. DHA plays a direct role in establishing these connections in a healthy way. Studies have shown that children who take omega-3 supplements have longer attention spans, improved learning capacity, and better memory performance.
In a clinical study conducted in the United States, a 600 mg DHA supplement given to children aged 8–12 resulted in a significant increase in attention span within 16 weeks (McNamara et al., 2010). Another study found that children with omega-3 deficiency were more likely to exhibit symptoms of attention deficit, learning difficulties, and hyperactivity (Richardson, 2006).
In summary, omega-3 fatty acids are a structural component that affects not only children’s physical development but also their mental growth. In particular, they support cognitive functions such as concentration, problem-solving, planning, and memory in school-age children.

2. Omega-3 and Eye Health: The Protector of the Retina

The second organ with the highest concentration of omega-3 is the eye. DHA is one of the main structural components of the retina, which is the visual center of the eye. The retina’s light-sensing cells (photoreceptors) contain high levels of DHA, allowing visual signals to be transmitted to the brain more quickly and with higher quality.
Scientific studies have shown that DHA-containing supplements support visual development in children. In a study by Birch and colleagues, infants supplemented with DHA from birth had higher visual acuity levels at 12 months compared to those who did not receive DHA (Birch et al., 2005). This proves that omega-3 is an indispensable nutrient not only for the mind but also for eye development.
Omega-3 is also known to play a protective role against common issues in today’s children, such as dry eyes, focusing problems, and screen-related eye strain. Especially for children who spend long hours in front of screens, DHA supplementation helps maintain retina health.

3. Which Children Are at Risk? When Is Supplementation Necessary?

Not every child will have omega-3 deficiency, but certain groups are at higher risk. For example:

  • Children who do not eat fish twice a week
  • Children who follow vegetarian or vegan diets
  • Children diagnosed with attention deficit/hyperactivity disorder (ADHD)
  • Children with delayed visual development
  • Individuals on the autism spectrum

If omega-3 intake is lacking in these groups, learning, concentration, sleep patterns, and even social communication skills can be negatively affected. The European Food Safety Authority (EFSA) states that a daily combination of 250 mg DHA+EPA is safe and effective for children.

4. What Dose and for How Long?

The appropriate omega-3 dose for children varies by age. Commonly recommended amounts are:

  • Ages 1–3: 100–150 mg DHA+EPA
  • Ages 4–8: 150–250 mg DHA+EPA
  • Age 9 and above: 250–500 mg DHA+EPA

The supplementation period should be at least 3 months. Many scientific studies have reported effective results with 12–16 weeks of regular use. Long-term use can continue under medical supervision. To reduce allergy risk, algal oil (plant-based DHA) can be used instead of fish oil.

5. What to Consider When Choosing a Supplement?

Some important points to look for when selecting an omega-3 supplement include:

  • The product should not contain heavy metals (especially mercury).
  • It should have quality certifications such as IFOS or Friend of the Sea.
  • EPA and DHA amounts should be clearly indicated on the product label.
  • It should not contain sugar, artificial flavors, or colorants.

For children, chewable capsules, liquid forms, or naturally fruit-flavored drops may be preferred. For children with sensitive taste preferences, attention should be paid to the flavor of liquid products.

6. Side Effects and Safety

Omega-3 supplements are generally safe for children. Rarely, they may cause mild digestive complaints such as nausea, fishy burps, or stomach pain. However, these complaints are minimal with high-quality products. In very rare cases, long-term high-dose use may have a blood-thinning effect. Therefore, medical supervision is important for children with bleeding disorders.

Conclusion: Omega-3 Supplementation Strengthens Your Child’s Development

  • Omega-3 fatty acids are a scientifically proven support that strengthens brain development, learning capacity, attention span, and vision in children.
  • DHA serves as a structural component in both the brain and the eyes.
  • Supplementation is recommended for children who do not regularly consume fish weekly.
  • When used at safe doses, with high-quality products, and for at least 3 months, positive effects have been scientifically demonstrated.
  • Every child is different. Consulting a pediatrician before starting supplementation is the best approach.

References

  • McNamara, R. K., et al. (2010). Long-chain omega-3 fatty acid supplementation improves attention in children: a randomized controlled trial. American Journal of Clinical Nutrition, 92(3), 749–758. https://pubmed.ncbi.nlm.nih.gov/20519559/
  • Birch, E. E., Garfield, S., Hoffman, D. R., et al. (2005). A randomized controlled trial of early dietary supply of long-chain polyunsaturated fatty acids and mental development in term infants. Developmental Medicine & Child Neurology, 47(5), 285–290. https://pubmed.ncbi.nlm.nih.gov/15892365/
  • Richardson, A. J. (2006). Omega-3 fatty acids in ADHD and related neurodevelopmental disorders. International Review of Psychiatry, 18(2), 155–172. https://pubmed.ncbi.nlm.nih.gov/16777604/