Omega fatty acids are essential nutrients that play a role in the cognitive, emotional, and physical development of school-aged children. School-aged children (ages 6-12) are going through significant cognitive, emotional, and physical changes. Growing up is hard work! In order for children to thrive, they need plenty of nutrients. Among the essential nutrients that play the most important roles in development are omega fatty acids, commonly known as omegas. In this article, you’ll learn what omega fatty acids are, as well as their benefits for brain health, physical health and development, and more. You’ll also learn how to increase your child’s omega intake plus some practical considerations when it comes to omega supplementation for kids. What Are Omega Fatty Acids? Omega fatty acids are a family of polyunsaturated fats. They are categorized into three main types: Omega-3 Fatty Acids The Omega-3 fatty acid group includes ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid) (1). Omega-3s are primarily found in fatty fish — like salmon, mackerel, sardines, and trout — as well as plant-based sources such as flaxseeds, chia seeds, and walnuts (1). Omega-3s are well-known for their potential to modulate the body’s inflammatory response and their role in brain health. Omega-3 fatty acids are “essential,” meaning the body cannot produce them on its own, and they must be consumed from dietary sources (1). Omega-6 Fatty Acids The Omega-6 fatty acid group includes LA (linoleic acid) and AA (arachidonic acid) (2). Omega-6 fatty acids are found in vegetable oils (such as sunflower, safflower, and corn oil), nuts, seeds, and meat. Omega-6 fatty acids are also essential: They must be consumed from food sources (2). Omega-6s are required for growth and development, but it’s important to maintain a balance between omega-6 and omega-3 intake, as excessive omega-6 intake can contribute to inflammation (2). Omega-9 Fatty Acids Unlike omega-3 and omega-6 fatty acids, omega-9 fatty acids are not considered essential because the body can produce them when needed. However, they are still beneficial, supporting heart health and a healthy inflammatory response (3). Omega-9s are found in foods such as olive oil, avocados, and various nuts. Cognitive Benefits The impacts of sufficient and balanced omega fatty acid intake are particularly relevant for school-aged children because of their relation to brain health, development, behavior, and cognition. Omega-3 fatty acids, particularly EPA and DHA, are integral to the development and maintenance of brain cell membranes (4). These fatty acids facilitate the transmission of signals between neurons, which is essential for focus and attention. Studies have shown that children who consume adequate levels of omega-3s are better able to concentrate during lessons, complete tasks more efficiently, and exhibit fewer behavioral issues associated with ADHD (Attention Deficit Hyperactivity Disorder) (5). Additional studies have shown that children with lower omega-6 to omega-3 ratios perform better on cognitive tasks (4), suggesting that not only the intake but also the balance of these fatty acids are important for cognitive development. Additionally, omega-3s, especially EPA, support neurotransmitter function and may have mood-stabilizing effects (6,7), which is a very significant benefit, considering the impact of emotional health on a child’s overall well-being. To learn more about how you can support your child’s emotional and cognitive development during the school years, read these articles: Key Supplements For Infant & Child Brain Development, Symptoms Of Anxiety In Children, 6 Strategies To Support A Child Struggling With Anxiety, and Understanding Stress In Kids — Plus My Stress Support Drink Recipe How Omegas Benefit Physical Health Adequate consumption of omegas doesn’t affect just brain health and cognition. The eyes, immune system, and cardiovascular system all benefit from sufficient omega intake. Eye Health & Visual Development The role of DHA in visual development is substantial. DHA is a major component of the retina (8), which is the part of the eye responsible for converting light into signals that the brain can interpret. Research shows that a sufficient intake of DHA supports healthy vision in children (9). Omegas for Immune System Support A robust immune system is essential for everyone, but as most parents know all too well, school-aged children especially benefit from every little bit of immune support they can get, as they are often exposed to various germs and viruses in the classroom (and it is common for school aged kids to be sick as often as 6-8 times per year). Omega-3 fatty acids have properties that can help modulate the immune response, potentially reducing the severity of common illnesses, such as colds and flus. Omega-6 fatty acids, while important, need to be balanced with omega-3s in order to maintain a healthy inflammatory response. A dysregulated inflammatory response can compromise immune function. Research suggests that children with a lower omega-6 to omega-3 ratio tend to have better overall nutrient intake (10), which further supports immune health. Omegas & Cardiovascular Health Although cardiovascular disease is typically associated with adults, preventable heart disease in children is on the rise, likely due to a widespread increase in childhood obesity (11). According to the CDC, 1 in 5 children ages 6 to 19 is obese and children in the U.S. typically have some of the highest cholesterol levels in the world (12). Omega-3 fatty acids support the maintenance of healthy cholesterol levels and the elasticity of blood vessels (13). A 2023 meta-analysis of randomized clinical trials found that omega-3 supplementation significantly reduces triglyceride levels in children and adolescents, particularly in those younger than 13 and those with hypertriglyceridemia — a condition characterized by elevated triglyceride levels, which can increase the risk of heart disease and other health issues (14). The Omega 6:3 Ratio & Daily Intake Guidelines It is important to ensure that your child consumes enough omega fatty acids. It is also important to aim for a low omega 6:3 ratio. Meaning that the amount of omega 6 your child consumes in relation to the amount of omega 3 your child consumes should be balanced. It is noteworthy that up until about 100 years ago, the omega-6:3 ratio had been around 4:1 or less. However, the typical Western diet now provides an omega-6:3 ratio of approximately 20:1 in favor of omega-6 (10). This is likely because as a population, we consume about 20% of our daily calories from seed oils (15), which didn’t exist prior to industrialization. Below are the adequate intake amounts of the three types of omega fatty acids for children (1,10): Omega-3s: Ages 4-8: 0.9 grams/day Ages 9-13: 1.2 grams/day for boys and 1.0 gram/day for girls Omega-6s: Ages 4-8: 10 grams/day Ages 9-13: 12 grams/day for boys and 10 grams/day for girls Omega-9s: There is no official recommendation for omega-9 intake. You’ll notice that these omega 6:3 ratios are more like 10:1 rather than the ratio of 4:1 or less, which is thought to be healthier. It is important to note that these are adequate intake amounts - not ideal amounts. In order to hit a 4:1 ratio, we’d need to be consuming significantly more omega 3 than is listed here as being adequate. There are no established upper limits for omega intake, but The European Food Safety Authority (EFSA) says that supplemental intakes of EPA and DHA combined up to 5 grams per day, and EPA alone up to 1.8 grams per day, don't raise safety concerns for adults (16). For children, there is even less information available on safe upper limits of omega supplementation; however, supplementation with 1 gram, up to 2 grams, per day is often recommended (17,18) and likely quite safe. Omega-3 Content in Common Foods To give you an idea of how to meet these daily intake requirements, here are the amounts of omega-3s found in some common foods (1,19): Salmon (3 oz): 1.8 grams of omega-3s Mackerel (3 oz): 1.0 grams of omega-3s Walnuts (1 oz): 2.5 grams of omega-3s Chia seeds (1 tbsp): 2.5 grams of omega-3s Eggs: 0.3 grams of omega-3s Flaxseeds (1 tbsp): 1.6 grams of omega-3s Omega-6 Content in Common Foods To give you an idea of how to meet these daily intake requirements, here are the amounts of omega-6s found in some common foods (19): Sunflower Oil (1 tbsp): 23 grams of omega-6s Potato Chips (100 g): 7.9 grams of omega-6s Peanut Butter (100 grams): 12 grams of omega-6s Mayonnaise (1 tbsp): 5.4 grams of omega-6s Chicken breast (100 g): 0.5 grams of omega-6 Chicken drumstick & thigh (100 g): 7.7 grams of omega-6 Practical Tips To Increase Your Child’s Omega-3 Intake Ensuring that your child receives enough omega-3 fatty acids can be tricky, especially if your child tends to be picky or does not enjoy fish. Here are some practical tips to incorporate these essential nutrients into their diet: Include Fatty Fish in Meals: Fatty fish like salmon, mackerel, and sardines are among the best sources of omega-3s. Aim to include fish in your child's meals at least twice a week. For children who may not enjoy the taste of fish, consider adding it to familiar dishes, such as pasta or tacos, or blending it into a mild-tasting fish cake. I like to make mackerel melts, rather than tuna melts, and I often mash some sardines in, too. Offer Nuts and Seeds as Snacks: Walnuts, flaxseeds, and chia seeds are excellent plant-based sources of omega-3s. These can be added to smoothies, baked into granola, or made into bars. Additionally, nut butters made from walnuts or almonds can be spread on toast or used as a dip for fruits and vegetables. Look for nut butters that contain no additives, or make your own in a high powered blender. Use Avoid Seed Oils in Your Cooking: To maintain a healthy omega 6:3 ratio, I recommend avoiding cooking with oils high in omega-6 fatty acids, such as sunflower oil and canola oil. Instead, opt for more balanced options like olive oil, coconut oil, grass fed butter, or avocado oil. These oils have a better fatty acid profile, helping to preserve the balance between omega-3 and omega-6 fatty acids in your child's diet. Consider Omega Supplements: If your child is not getting enough omega-3s from their diet, supplements can be a helpful addition. At Dr. Green Life, we have two omega-3 options for kids: DHA900 and Oh My Cod! Liver Oil. These both contain a combination of EPA and DHA. Oh My Cod! Liver Oil also has naturally occurring vitamin A & D. Pro tip: When shopping for omega-3 supplements, look at the amount of EPA+DHA rather than the total amount of “fish oil.” To learn more about supplementing with nutrients, read these articles: Is Getting Nutrients From Food Better Than Taking a Supplement? and How To Create A Daily Supplement Protocol For Your Family Addressing Common Concerns While the benefits of consuming omega fatty acids are well-documented, it’s important to address common concerns parents may have about their child’s omega intake: Potential Allergies: Some children may have allergies to fish, nuts, or seeds, which are common sources of omegas. If your child has a known allergy, it’s important to find alternative sources of omega-3s, such as algae-based supplements, which provide DHA without the risk of an allergic reaction. Contaminants in Fish and the Importance of Quality Sourcing: When choosing fish or fish based omega supplements for your child, it's important to source carefully. Especially in larger predatory fish, contaminants like mercury and microplastics are common. Factory-farmed fish, particularly farmed salmon, often contain higher levels of pollutants, including PCBs, and may be treated with color additives to enhance their appearance. To minimize these risks, opt for wild-caught fish like Alaskan salmon or sardines, which are less likely to contain harmful substances and provide a cleaner source of omega-3s. The same applies to fish-based supplements, like cod liver oil. It is very important to purchase these from a company that does comprehensive third-party testing. Summary Omega fatty acids are essential nutrients that play a role in the cognitive, emotional, and physical development of school-aged children. Omega-3s, particularly EPA and DHA, are important for brain health and may support steady attention and balanced behavior in school aged children. Additionally, omegas contribute to physical health by promoting eye and cardiovascular health and supporting the immune system. Maintaining a balanced intake of omega-3 and omega-6 fatty acids is an important consideration for overall health, with modern omega 6:3 ratios far exceeding historical averages and possibly contributing to the increase in chronic illness that we see today. Practical ways to increase a child’s omega intake include incorporating fatty fish, nuts, and seeds into meals; avoiding seed oils; and considering high-quality supplements. PRODUCTS MENTIONED IN THIS ARTICLE See Product See Product SHOP & EARN REWARDS. JOIN TODAY! References: National Institute of Health. (2023, February 15). Office of Dietary Supplements - Omega-3 Fatty Acids. Nih.gov. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ Mount Sinai. (n.d.). Omega-6 fatty acids Information | Mount Sinai - New York. 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Retrieved August 28, 2024, from https://www.childrenshospital.org/sites/default/files/media_migration/dddd785f-8c6b-4bdd-885e-85008e0454a8.pdf Scientific Opinion on the Tolerable Upper Intake Level of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA). (n.d.). European Food Safety Authority. https://www.efsa.europa.eu/en/efsajournal/pub/2815 U.S. Department of Agriculture. (2019). FoodData Central. Usda.gov. https://fdc.nal.usda.gov/ Facebook Pinterest X Email New Study: Prenatal Choline Benefits Attention Span In Children Read more Preconception Supplements For A Healthy Pregnancy Read more How To Calculate Supplement Dosages For Kids Read more The Benefits of Beef Liver Capsules for Kids + Three Family Friendly Recipes! Read more