Does Your Kid Need Omega-3 Supplement?

Omega-3 are essential fatty acids that help feed the brain and maintain it healthy functions. They are part of the process of building new cells, which develop the central nervous system and the cardiovascular system. In addition, research has shown that omega-3 supplementation aid with managing psychological and behavioral conditions such Attention Deficit Hyperactivity Disorder (ADHD). On the other hand, other studies show that low readings level of omega-3 in children associated with memory and depressive symptoms.

3 Types of Omega-3 fats:

Omega-3 fats are found in 3 types are: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), alpha-linolenic acid (ALA)

EPA and DHA are found mainly in fish, beef, chicken. Grass-fed animals tends to have higher content of EPA and DHA, and produce milk and eggs that is higher in omega-3 as well. ALA is found primarily in plants, and some fish and meat.

Obtaining omega-3 from food is always come before going for supplementation. the current recommendations of adequate intakes for omega-3 for kids are:

0 to12 months: 0.5 g/day

1 to 3 years: 0.7 g/day

4 to 8 years: 0.9 g/day

9 to 13 years (boys): 1.2 g/day

9 to 13 years (girls): 1.0 g/day

14 to 18 years (boys): 1.6 g/day

14 to 18 years (girls): 1.1 g/day

To get the adequate amount of omega-3 from food source incorporate in the diet more of these foods: Salmon, Sardines, Shrimp, Beef, Flaxseeds, Walnuts, Chia seeds, and Soy beans.

Other common foods usually fortified with omega-3 include: Eggs, Fruits juices, Milk, and Yogurt.

Credits: Jessica Cording, MS, RD, CDN