Omega-3 DHA for kids: what parents should know before buying
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- Kids' fish oil DHA gummy chews. Best for: Children 4 and older who do not eat fish and will take a gummy. See options on Amazon
- Chewable mini softgels for kids. Best for: Children who dislike gummies but can chew a small softgel. See options on Amazon
- Vegan algae omega-3 gummies for kids. Best for: Children with a fish allergy or families who avoid fish. See options on Amazon
How much omega-3 do kids need?
The NIH Office of Dietary Supplements (ODS) sets Adequate Intakes for omega-3s in children as ALA, the plant omega-3 found in oils such as flaxseed, soybean and canola, plus chia seeds and walnuts:
| Age | Boys | Girls |
|---|---|---|
| 1 to 3 | 0.7 g | 0.7 g |
| 4 to 8 | 0.9 g | 0.9 g |
| 9 to 13 | 1.2 g | 1.0 g |
ODS does not list a separate daily target for EPA and DHA, the long-chain omega-3s in fish and most kids' supplements. ODS also notes that classical essential fatty acid deficiency in healthy people in the United States is virtually nonexistent.
Food first: fish servings for children
The FDA's advice about eating fish is written for parents and caregivers as well as pregnant and breastfeeding people. For children, it recommends 2 servings a week from its "Best Choices" list of lower-mercury fish.
A serving for a child is roughly:
- 1 ounce at age 1 to 3
- 2 ounces at age 4 to 7
- 3 ounces at age 8 to 10
- 4 ounces at age 11
ODS notes that cold-water fatty fish such as salmon, mackerel, tuna, herring and sardines contain high amounts of long-chain omega-3s. If your child eats fish regularly, a supplement may not add much.
What the research shows for ADHD and allergies
Omega-3 supplements are often marketed for children's attention and behavior. ODS summarizes a meta-analysis of 10 studies in children with ADHD or related conditions. Overall, omega-3 supplements did not improve emotional lability, oppositional behavior, conduct problems or aggression. In a subgroup of only the higher quality studies, doses of 60 to 1,296 mg a day of EPA and/or DHA did improve parent-rated emotional lability and oppositional behavior.
For childhood allergies, ODS reports inconsistent results from studies of omega-3 intake during pregnancy, with findings suggesting, but not proving, a protective link.
The takeaway: omega-3s are not a treatment for ADHD. If you are considering them for that reason, talk to your child's doctor rather than relying on label claims.
Safety and side effects
- Common side effects. ODS lists unpleasant taste, bad breath, heartburn, nausea, stomach discomfort, diarrhea, headache and odorous sweat.
- Mercury. ODS reports omega-3 supplements have not been found to contain methyl mercury, because it is removed during processing.
- Choking. Nordic Naturals says to give its children's gummy chews only to children 4 and older, under adult supervision, and to make sure the child chews thoroughly.
- Fish or shellfish allergy. Most kids' omega-3s come from fish oil. Algae-based products are the non-fish option.
- Gummies are not candy. Store them out of reach so children do not take extra.
How to choose a kids' omega-3
- Age on the label. Use a product labeled for your child's age. Nordic Naturals' Children's DHA gummy chews are labeled for age 4 and up.
- DHA and EPA in mg. Compare the omega-3 lines, not the front of the bottle. Nordic Naturals lists 600 mg total omega-3s per gummy chew, including 355 mg DHA and 145 mg EPA.
- Serving size. One gummy, two gummies or a measured liquid can mean very different amounts.
- Format your child will take. Gummies, chewable mini softgels and liquids are common. Nordic Naturals suggests giving its gummy with food.
- Multivitamin combos. Some kids' multivitamin gummies add a small amount of omega-3. Check the mg before assuming they cover DHA.
What to look for when you buy
Kids' fish oil DHA gummy chews
Best for: Children 4 and older who do not eat fish and will take a gummy
One chew can give a meaningful amount: Nordic Naturals lists 600 mg total omega-3s, with 355 mg DHA and 145 mg EPA, per gummy.
Watch out: Give under adult supervision and make sure the child chews thoroughly. Store out of reach so it is not eaten like candy.
See options on AmazonChewable mini softgels for kids
Best for: Children who dislike gummies but can chew a small softgel
Small chewable softgels are another chewable format; compare EPA and DHA per serving on the label.
Watch out: Check the age range on the label and the number of softgels per serving.
See options on AmazonVegan algae omega-3 gummies for kids
Best for: Children with a fish allergy or families who avoid fish
Algae-based omega-3s skip fish entirely. NIH says algal oil supplements usually provide around 100 to 300 mg DHA.
Watch out: Often lower in EPA and DHA than fish oil products. Compare mg per serving.
See options on AmazonQuestions people ask
- Do kids need omega-3 supplements?
- Not usually. Children who eat 2 servings a week of low-mercury fish, as the FDA advises, get long-chain omega-3s from food. A supplement may help if your child does not eat fish.
- How much omega-3 should a child have per day?
- NIH sets intake targets only for ALA: 0.7 g at age 1 to 3, 0.9 g at age 4 to 8 and 1.0 to 1.2 g at age 9 to 13. There is no official daily target for DHA and EPA.
- Does omega-3 help kids with ADHD?
- The evidence is mixed. A meta-analysis found no overall improvement, though higher quality studies showed some benefit for parent-rated emotional lability. It is not a substitute for ADHD care.
- Can kids take adult fish oil?
- Use a product labeled for your child's age, or ask your pediatrician, since adult products are labeled and dosed for adults.
- What age can kids take omega-3 gummies?
- Check the label. Nordic Naturals' Children's DHA gummy chews are for age 4 and up, given under adult supervision.
Sources
- Omega-3 Fatty Acids: Fact Sheet for Health Professionals (ods.od.nih.gov), NIH Office of Dietary Supplements
- Advice about Eating Fish (fda.gov), U.S. Food and Drug Administration
- Children's DHA Gummy Chews (nordic.com), Nordic Naturals