From brain development in the womb to mood stability during teenage years, the omega-3 fatty acids EPA and DHA play a crucial role throughout every stage of a child’s life. Yet despite growing awareness of their importance, many children today fall short of getting the omega-3s their growing minds and bodies need.
Let’s explore why omega-3s are so vital, how much your child needs to achieve an ideal omega-3 index, and what to look for when choosing omega-3-rich foods and supplements.
Where Do Kids Get Omega-3s?
The most effective sources of EPA and DHA are fatty fish like salmon, mackerel, tuna, and herring. If your child eats fish regularly, you're already ahead of the game. But for most families — especially in the U.S. — fish is rarely on the menu.
According to the NOAA’s 2016 Fisheries of the United States Report, Americans consumed 15.5 pounds of seafood per person in 2015 — the largest increase in two decades. Still, this only breaks down to about 4.77 ounces of seafood per week per person. Among children, the amount is likely much lower.
In comparison, Americans consume roughly 60 pounds of chicken and 52 pounds of beef annually. The gap in fish consumption — and therefore omega-3 intake — is significant.
How to Introduce Omega-3 Foods to Picky Eaters
Getting kids to try fish can be tough, but small, consistent exposures can help. Experts suggest:
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Start with tiny portions, like a single flake or bite
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Pair new foods with something familiar and liked
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Use positive encouragement: "Just try one bite, and you're done!"
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Increase the amount gradually as your child becomes more comfortable
These strategies, commonly used for vegetables, can work just as well with fish — and may improve their omega-3 status naturally over time.
The Rise of Omega-3 Fortified Products for Kids
Due to the recognized health benefits of EPA and DHA, the last decade has seen an explosion of omega-3-enriched foods and supplements targeted at children. From gummies to cookies, milk to yogurt, omega-3s are finding their way into everyday items — helping parents fill the gap when fish isn't on the menu.
However, not all omega-3 products are created equal. Many only contain ALA (alpha-linolenic acid), a plant-based omega-3 found in flax and chia. While ALA has some health benefits, the body doesn’t efficiently convert it into EPA and DHA. Therefore, products fortified only with ALA may not offer the same advantages.
Omega-3 Requirements for Children: A Quick Guide
The current Recommended Adequate Intakes for omega-3s (based on age) are:
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0–12 months: 500 mg/day
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1–3 years: 700 mg/day
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4–8 years: 900 mg/day
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9–13 years:
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Boys: 1.2 grams/day
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Girls: 1.0 grams/day
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14–18 years:
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Boys: 1.6 grams/day
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Girls: 1.1 grams/day
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These amounts refer to total omega-3 intake, ideally including EPA and DHA, not just ALA.
What to Look for on Omega-3 Labels
When buying omega-3-fortified products for your child:
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Look for EPA and DHA specifically, not just a generic "omega-3" claim
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Identify the source: Is it from fish oil, algal oil, flax, or chia?
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Check the amount per serving: Many foods contain only trace levels
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Avoid being misled by "healthy-sounding" ingredients without real functional value
According to the Global Organization for EPA and DHA Omega-3s, labeling may be vague — so always check the back of the package or supplement facts for actual EPA + DHA content.
A Closer Look: Omega-3 Enriched Eggs
Eggs are another surprising — and convenient — omega-3 food option for kids. Hens fed flaxseed-enriched diets produce eggs with added ALA and a small amount of DHA.
A typical omega-3 egg contains around:
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340 mg of ALA
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75–100 mg of DHA
While helpful, these eggs often lack substantial EPA levels, and the conversion of ALA to EPA is still very limited. If your goal is to raise your child’s Omega-3 Index, a direct source of EPA and DHA — like fish or marine-based supplements — remains essential.
Why It Matters: Omega-3s and Child Development
Omega-3s contribute to multiple aspects of a child's physical and cognitive development, including:
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Learning, memory, and attention
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Inflammation control and immune response
Low omega-3 levels during key growth stages — particularly in utero, early childhood, and adolescence — may impact behavior, focus, and emotional health.
Ballstad Omega-3: A Smarter Choice for Growing Bodies
Whether your child eats fish weekly or not at all, Ballstad Omega-3 is a simple and effective way to ensure they’re getting the nutrients they need. Formulated with clean, sustainably sourced EPA and DHA, it offers:
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Kid-friendly delivery options (easy to swallow, small softgels)
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High purity and safety standards
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Reliable dosing for consistent Omega-3 Index improvement
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A trustworthy solution for long-term brain, vision, and heart health
If you’re serious about setting your child up for success — from school to sports to sleep — Ballstad Omega-3 is the foundation their body and brain will thank you for.
