Why Is Omega-3 Necessary?

Omega-3 fatty acids are essential fats that play a major role in children’s growth and development. Since the body cannot produce these fats, they must be obtained through diet or supplements. In particular, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are components that directly impact brain development, nervous system functions, and immunity.
For this reason, having enough omega-3 in children’s daily diets is vital for long-term healthy mental, emotional, and physical development. While a balanced diet can meet this need, many children do not consume enough omega-3-rich foods regularly. This deficiency can become significant, especially in children who do not like fish. At this point, omega-3 supplementation comes into play. When used in the right dosage and safely, omega-3 supplements can have positive effects on many areas, from children’s mental performance to their behavior.

1. Benefits of Omega-3 for Children

1.1. Brain Development and Cognitive Functions

DHA is a key structural fatty acid in the brain and particularly supports the development of connections between nerve cells during the early years. Various clinical studies have shown that omega-3 supplements containing DHA can improve attention span, memory, problem-solving skills, and learning ability in children.
For example, in a study conducted by McNamara and colleagues, children aged 8–12 who were given a supplement containing 600 mg of DHA showed a significant increase in attention measurements (McNamara et al., 2010).

1.2. Behavioral Development and Attention Deficit

There is strong scientific evidence that omega-3 may be beneficial for children diagnosed with Attention Deficit Hyperactivity Disorder (ADHD). Omega-3 supplements with a higher EPA content have been reported to help reduce ADHD symptoms and contribute to children being calmer and more focused.
A meta-analysis by Bloch and Qawasmi (2011) revealed that children who took omega-3 supplements experienced a small but significant improvement in ADHD symptoms.

1.3. Immune System and Inflammation Control

Omega-3 fatty acids also support the immune system due to their anti-inflammatory properties. In children who frequently get sick, suffer from upper respiratory tract infections, or have allergic tendencies, regular omega-3 supplementation may boost the body’s resistance.
Thanks to the structural role of DHA and EPA in cell membranes, immune cell function is also positively affected.

2. Right Dosage: How Much Omega-3 Is Needed?

Each child’s needs vary depending on age, weight, current health status, and dietary habits. However, according to general guidelines, the recommended daily doses are:

  • 1–3 years: 100–150 mg DHA+EPA
  • 4–8 years: 150–250 mg DHA+EPA
  • 9–13 years: 250–500 mg DHA+EPA
  • 14 years and older: 500 mg and above

These amounts have been evaluated as safe and effective by the European Food Safety Authority (EFSA) and the American Academy of Pediatrics.
If your child does not eat fish or has attention, learning, or behavioral problems, you can consult your pediatrician about supplementation within the above ranges.

3. Points to Consider When Using Supplements

3.1. Which Forms Should Be Preferred?

Omega-3 supplements are usually available in liquid, capsule, chewable jelly, or drop form. For younger children, liquid or flavored chewable forms are more practical.
For children with fish allergies, algae-based (plant-derived) DHA supplements are a safe and effective alternative.

3.2. Quality and Safety Certifications

When choosing a quality omega-3 supplement, you should check for the following:

  • Must be free of heavy metals such as mercury and lead
  • Certified by independent testing organizations like IFOS or Friend of the Sea
  • EPA and DHA content clearly stated
  • Free from artificial sweeteners, coloring agents, or preservatives

3.3. Duration and Method of Use

For omega-3 to be effective, it should be used regularly for at least 12 weeks (about 3 months). Studies show that short-term use has limited benefits.
It is generally recommended to take omega-3 with meals, as fatty foods increase absorption.

4. Side Effects and Safety

Omega-3 supplements are generally safe and do not cause serious side effects in children. Some children may experience nausea, fishy burps, or diarrhea. These usually disappear if the form of the product is changed or the dosage is lowered.
Very high doses (>2–3 g/day) may rarely increase bleeding risk, so such doses should only be taken under medical supervision. Children on blood-thinning medications should have their dosage adjusted by their physician.
Another rare situation in children taking omega-3 supplements is allergic reactions, especially with fish-derived products. In such cases, switching to algae-based (plant-derived) products is recommended.

Conclusion: What Does Omega-3 Supplementation Provide?

  • Omega-3 fatty acids support brain and behavioral development in children.
  • They enhance learning, attention span, memory, and problem-solving skills.
  • They strengthen the immune system in children who get sick often or have allergic tendencies.
  • Supplementation should be considered for children who do not eat fish or have poor nutrition.
  • With the right dosage and a quality product, omega-3 supplementation is both safe and effective.

References

  • McNamara, R. K., Able, J., Jandacek, R., Rider, T., Tso, P., Eliassen, J. C., & DelBello, M. P. (2010). Docosahexaenoic acid supplementation increases prefrontal cortex activation during sustained attention in healthy boys: a placebo-controlled, dose-ranging, functional magnetic resonance imaging study. The American Journal of Clinical Nutrition, 91(4), 1060–1067. https://pubmed.ncbi.nlm.nih.gov/20164362/
  • Bloch, M. H., & Qawasmi, A. (2011). Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: systematic review and meta-analysis. Journal of the American Academy of Child and Adolescent Psychiatry, 50(10), 991–1000. https://pubmed.ncbi.nlm.nih.gov/21961774/
  • 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/