More than 40 years ago, research on Greenland Eskimos revealed they had shockingly low rates of heart disease despite a high-fat diet. This led researchers to look further into the consumption of long-chain fatty acids in fish as protective against heart disease.
These new discoveries brought forth another realization: mammalians’ brains are rich in a certain kind of omega-3 fatty acid: DHA (docosahexaenoic acid). In fact, after analyzing fossils experts believe that the consumption of DHA in seafood was “the” turning point in the evolution of the human brain.
In short, the human brain needs DHA and its partner EPA (eicosapentaenoic acid) for growth, development, and maintenance.
So, let’s discover together why DHA and EPA are important for children, adolescents, and adults and how much is needed to optimize health.
Jump Ahead
What are Omega-3 fatty acids?
Chemically speaking, omega-3 fatty acids are polyunsaturated fats that the body can’t make. Omega-3s have many double bonds (poly) and are unsaturated (contain at least one double bond). The final double bond is located on the three-carbon atom after the omega, often referred to as the “tail.”
First, there’s essential short-chained alpha-linolenic acid (ALA) rich in flaxseed and green leafy vegetables and linoleic acid (LA) rich in vegetable seed oils.
Today we’re talking about the long-chain omega-3s DHA and EPA. Although they can technically be made from ALA, the conversion rate is low making them essential in the diet.
Although DHA plays a more dominant role, EPA is also important. They work together as fuel for cell membranes, the structures vital for life processes. Both EPA and DHA attach to phospholipid molecules the building block of cell membranes, helping to make them more fluid.
When membranes are fluid, they work more efficiently. It’s like adding water to a slide. Think how much faster you can go.
In short, having adequate levels of DHA and EPA in the membranes optimizes growth, renewal, and the overall function of human cells. Most important, DHA and EPA are found in high levels in membranes of the brain and retina.
DHA early in life
When a house is built, so is its foundation and the right materials are needed to do it right.
This is what happens in utero and during infancy with DHA, a time its importance is undisputed. After all, the brain grows at an incredible rate during pregnancy and the first few years of life.
Starting in the second half of pregnancy, baby’s brain begins to rapidly accumulate DHA. This reaches 4 grams by the time a child is 4 years old. No other fatty acids accumulate in the brain as DHA does.
This is why DHA intake is so important for pregnant women, especially in the last trimester. In fact, DHA plays a protective role in postpartum depression, pregnancy-induced hypertension, and pre-term birth. It’s also important during breastfeeding as getting DHA through diet or supplements increases levels in breastmilk.
Leading health organizations like the American Academy of Pediatrics acknowledge the importance of DHA during the first 1000 days of life. This starts at conception (early neurodevelopment), affecting long-term brain and eye health
DHA maintenance and remodel
Just like the foundation of a house matters, so does maintaining the house.
So if dietary intake of DHA and EPA declines, the membrane profile can suffer. That’s because brains are plastic, continuing to go through synaptic turnover throughout not just childhood but life.
Adolescence signals another “building period” for the brain but it’s more of a remodel than starting from scratch. Puberty is the second-fastest growth spurt after infancy.
In fact, DHA continues to increase in the brain during adolescence to reach about 15% of fatty acids.
The brain remodel starts by pruning synapses in the frontal cortex, increasing white matter, and maturing the brain until the age of 25!
According to one review in the Journal Nutrients:
The brain’s frontal lobes are particularly responsive to the supply of DHA during development. Decades of work have clearly established the responsibilities of the frontal lobes for executive and higher-order cognitive activities including sustained attention, planning and problem solving, and the prefrontal lobe in particular for social, emotional, and behavioral development. Therefore, maintaining optimal lipid composition in these brain regions, and specifically DHA levels, is not only important during the development and maturation of the brain from gestation through childhood and adolescence but such maintenance is also critical for successful aging of the adult brain
Unfortunately, the brain tends to atrophy with age. According to one study, postmenopausal women with higher blood levels of omega-3 fatty (omega-3 index) had a larger brain and hippocampal volume 8 years later.
In short, DHA and EPA are to the brain, what calcium is to the bones.
DHA & EPA health benefits
Benefits of DHA and EPA show up in one of four key areas: mood, behavior/cognition, inflammation, and heart health.
One amazing way DHA and EPA work is changing how genes are expressed. According to one study, EPA and DHA changed the expression of 1040 genes! The end result was fewer expressed genes involved in inflammation and heart disease risk.
They are also precursors for anti-inflammatory compounds, positively affect lipid metabolism, and enhance brain connectivity. The figure below details the key mechanisms for these benefits, plus more.
We also know that individuals with brain-related disorders such as ADHD, autism, and mood disorders like depression, tend to have lower concentrations of omega-3s in their blood. This is also true for disorders like Alzheimer’s and heart disease.
This doesn’t prove cause and effect as these disorders could also cause changes in DHA metabolism. Plus, not everyone with low blood levels of omega-3s experiences problems.
Yet supplying the brain with adequate DHA and EPA levels remains important.
Mixed RCT studies
With strong observational data, researchers set up randomized control trials (RCTs) to determine cause and effect. These results have been less impressive leading some to conclude that omega-3s play less of a role after the early development stage.
For example, a large study in 2012 showed children given fish oil supplements had improvements in reading, memory, and behavior yet a follow-up study didn’t.
Looking at a recent meta-analysis of these trials on children, there are positive results for sleep and kids with ADHD in terms of symptoms and cognitive performance. Yet research on asthma, autism, learning, and cognition are mixed.
When it comes to cognitive function in older adults without impairment, supplementation hasn’t been shown to help. And heart disease DHA/EPA intervention studies are less conclusive, though they do show a benefit in reducing death from cardiac events. Yet one review focusing on supplementation only found higher doses of 1-2g reduced the risk of fatal myocardial infarction (35%), myocardial infarction (13%), CHD events (10%), and mortality (9%)
Various meta-analyses also show improved pregnancy outcomes with DHA supplementation. And one 2019 review in Nature concluded: “Current evidence supports the finding that omega-3 PUFAs with EPA ≥ 60% at a dosage of ≤1 g/d would have beneficial effects on depression.”
One reason study findings vary is researchers often measure intake of omega-3s (such as in fish and/or fish oil supplements) and not blood levels. And the amounts of fish oils given varies as some provide as little as 16.5mg and as high as 3600mg. Some contain only DHA and others both DHA and EPA.
One review found that the most beneficial outcomes for cognition in children occur with an omega-3 index (amount in red blood cells) of >6%. And for adults and heart disease an omega-3 index over 8% fare better.
So just because RCTs are mixed doesn’t mean DHA and EPA are not needed. That’s like saying kids don’t need vitamin C because studies don’t prove it prevents colds.
DHA & EPA Recommendations
Unfortunately, the Institute of Medicine has never set Dietary Reference Intakes (DRI) for DHA and EPA. Instead, they say that 10% of ALA can be for EPA or DHA. This comes out to a meager 100mg per day.
This is significantly lower than what is recommended by international groups.
As a result, omega-3 fatty acids aren’t highlighted as nutrients of public health concern like vitamin D and potassium are.
GOED (the Global Organization for EPA and DHA) provides a summary of recommendations around the world. In the chart below, I provide the highlights.
Most organizations recommend a minimum of 500mg DHA/EPA for adults and 250mg DHA/EPA for children. Dietary Guidelines for Americans recommends adults consume 8oz seafood each week which depending on the source can supply 250mg – 500mg (higher for oily fish) daily. The American Heart Association emphasizes oily fish in their two times-a-week recommendation.
Pregnant and lactating women can have up to 12 ounces of fish of low-mercury sources of fish per week and should bet at least 200-300mg DHA/day.
Yet more will be needed depending on the use. For example, for those with active heart disease, 1g of EPA and DHA is recommended. There are specifics on the amount and ratio of DHA and EPA for treating depression. And people with high triglycerides may take up to 4g under a doctor’s supervision
To gain the benefits during pregnancy women may need to take 600mg DHA according to a recent review so check with your healthcare provider. In fact, one hospital found that they saved $1484 per infant giving women 600mg DHA in the last two months of pregnancy.
According to the aforementioned review on children, intakes of >450mg DHA/EPA may be needed to see benefit with an omega-3 index of >6%. And for adults, research suggests we may need more than is recommended to reach an omega-3 index of 8%.
Seek medical advice if you are adding fish oil to help with a specific condition like ADHD, depression, or heart disease. Be sure your healthcare provider is knowledgeable about the research on omega 3s and the condition.
How much DHA and EPA are we getting?
According to the 2020 Dietary Guidelines, approximately 20 percent of adults and 6 percent of children consume seafood twice per week.
I took the data on fish intake and estimated DHA/EPA per day assuming seafood is a mix of fatty fish and non-fatty fish like shrimp. Here’s what I found:
12- 24 months consume <.5 a week which is about 23mg per day
2-8 consume 1oz a week which is about 47mg/day (24-31% recommendations)
9-13 consume 1-2oz/week which is 47-94mg/day (19-47% recommendations)
14-18 consume 1-3oz/week which is 47-141mg/day (19-47% recommendations)
Adults and pregnant women consume 5oz/week which is 234mg/day (47% recommendations)
Lactating women get the most at 8oz per week which is 375mg/day (75% recommendations)
You can see that most are getting less than half of current recommendations.
Food sources of DHA & EPA
Of course, increasing fatty fish is the way to go. The Fisk trial included 8–9-year old’s who were given 300g (equal 10.5oz) of fish per week for 12 weeks. Another group of kids were given the same amount of poultry.
The children given fish increased their intake of DHA and EPA to 749mg/day (593-891). They also had higher levels of vitamin D and an omega-3-index 2.3% higher than the poultry group. They had improved cognitive performance especially when it came to attention and better HDL and triglyceride levels.
In general, 2 servings of fatty fish (see chart) per week is about 500mg/day DHA and EPA. Although mercury poisoning is a concern it’s rare as most people are far below recommendations.
That being said, stick with low mercury servings of fish including salmon, light tuna, trout, and trout. See this list for smart seafood choices.
You can try tuna sandwiches, fish tacos, salmon nuggets, or a variety of ways for baking salmon or trout.
Other sources don’t provide much DHA and EPA as you can see from the chart. Milk with added DHA can add up, but it would take a lot to make a difference. And rarely is EPA added to food.
Let kids know the importance of fish for their brain and heart health and don’t stop offering it no matter how many times it’s turned down. Consider dedicating one night a week to fish and find different ways to prepare it.
Fish Oil supplements
If fish intake is inconsistent or simply refused, then fish oil supplements can fill in gaps.
Remember to look at not just to total grams of fish oil, but the mg of DHA and EPA on the label. If it’s not provided move onto the next supplement. The FDA recommends no more than 2 grams (2000mg) total omega-3 fatty acids from supplements — and no more than 3g combined with diet — unless advised by a healthcare professional.
You want supplements with third-party testing. Two supplements I like for kids are Nordic Naturals and Carlson’s lemony fish oil. For adults, I like Nordic Natural Ultimate Omega.
Those who don’t eat animal products such as vegans can look for an algae-based DHA supplement.
Key Takeaways
Omega-3 fatty acids DHA and EPA are important for growing children and adults. Listed below are the key takeaways.
- The human brain needs DHA and its partner EPA for growth, development, and maintenance
- If pregnant or breastfeeding, aim for 2-3 portions of low-mercury oily fish per week or supplement with at least 200mg and up to 600mg DHA daily.
- As children wean off breast milk or formula, aim to include fish twice weekly, including oily fish. For kids who are inconsistent with their fish intake, consider supplementation.
- Most adults need at least 500mg/day of DHA and EPA through diet and/or supplements but may need more to reach optimal levels of omega-3s in the blood.
- Check the label for the amount of DHA and EPA in supplements to be sure you understand how much it provides
- Adults and pregnant women, if possible, should get their blood levels of omega-3 checked. For more on my experience on that, see this podcast.
For more about nutritional needs at every age and stage, check out Fearless Feeding: How to Raise Healthy Eaters From High Chair to High School
This post has been updated from April 2015 version
Maryann, thanks so much for posting this!
Great info!
great info…however, what are the requirements for kids under 2?
Stacy,
Good question. The first year of life babies will get DHA from either breastmilk or fortified-formula. Breastfeeding moms need to make sure they are getting enough omega-3s in their diet (Tribole recommends 300mg/day). At one year most children switch to whole milk and miss out on the DHA they were getting. Based on average calories for a 12-23 month year old, 325mg combined DHA/EPA and 110mg DHA would be a reasonable amount to aim for.
One of my kids is allergic to both fish and tree nuts, so we tend to cut those out of our household diet. Is there any hope for us? What about peanuts?
Stacie, will send you an email.
Great advice! I recently switched my 11 month old son from a DHA fortified formula to a toddler formula. We had also cut out fish. He started to have small temper tantrums which I think are because of Omega 3 deficit? We now give him salmon twice a week, about a palm-ful portion. How else should we supplement his diet? Thank you!
Could you please let me know what I should give my 4y/o, my 15m/o, & myself that is vegan (no fish or gelatin)? Thanks! I hate us missing out on EPA, but am at a loss as to what to do other than flax/chia.
As you know there are plenty of algae based sources of DHA but without the EPA. I found this online and it claims to be vegan with both DHA and EPA http://www.vegetarian-dha-epa.co.uk/
Let me know if you need more help!
There is now a algae based source of DHA w/ EPA
http://www.ovega.com/ovega3_vs_fish_oil?utm_source=google&utm_medium=cpc&utm_campaign=Vegetarian&gclid=CLfMyaCV7akCFZBS7AodsSsUZg
Could you please advice me If DHA 320mg and EPA 130 mg composition in a single softgel is suitable for 2 yrs boy and 6 yrs old girl in vegetarian source of Omega3 from algae?
My 14 month daughter don’t get breast milk from beginning , i want to give her Omega-3 (gelatin free).which one is good for her now.pls….
Munira — you just have to search around. I found this one but cannot vouch for the quality. http://www.devanutrition.com/vegan_dha_softgels.html
I would be very cautious on the dosage that is recommended. Many sources of EPA/DHA introduce risks of arsenic and mercury. No matter how good the processing is, there is still risk. It would be better to get your sources from walnuts and dairy.
All the studies done are in small scale that show the benefit of DHA/EPA. The brain development benefit is an exaggeration. We all want healthy, smart kids but giving them DHA/EPA in large dosages will not achieve it.
Thanks for you comment Mani. Can you send me the data that shows there’s risk from fish oils or low mercury souces of fish? Walnuts do not contain DHA and only fortifed dairy will but there is no EPA in that. Can you also tell me what data you are using to say that the brain development benefits are an exaggeration? The first two years are most important and is why all formulas contain DHA now. Again, this is a research-based site so I like to see research to support people’s claims. Read more from the WHO recommendations for children http://www.who.int/nutrition/topics/FFA_summary_rec_conclusion.pdf. Accordign to them there is convincing evidence that
DHA plays a “critical role in retinal and brain development” from 0-24 months and that is likelly to plan an important role throughout childhood.
Thanks!
I would like to ask about the average dose for child and adult OF DHA
DHA isolated from which algae.
I shall thank
some of the new vegetarian algae supplements have both EPA and DHA -for example the product here has 400mg DHA and 100mg EPA: http://www.nuique.com/omega3/
My daughter has severe allergies. We have recently been asked to place her on 5 grams of Omega 3 per day to help with inflammation in her body. I am wondering if this is a safe to do for a short period of time. Currently we are using Nordic Naturals Ultimate Omega, but I have only given her the normal adult dosage once per day which is 1280 mg.
Thanks.
I cannot say whether or not that is safe. I have never heard of giving high amounts omega 3s to treat food allergies. Who is recommending this? Check with your pediatrician or get second opinion.
Would you happen to know the original reference for the “international guidelines” of children 2-6 years old being recommended the below amounts of DHA/EPA? I have been researching this for a few hours and can’t find the original reference…
“…based on international guidelines she recommends children 2-3 years old get 433mg of DHA/EPA with a minimum of 145mg of DHA, 4-6 years old get 600mg of DHA/EPA with a minimum of 200mg of DHA…”
Thanks!
Hi,
I give my kids Horizon Organic milk with Omega 3s. I sometimes give them the chocolate too. They love it and don’t like to drink other milks now. Is this a good source of DHA? Is it worth the extra cost? I will do anything to help them develop healthy little brains! Thanks!
You’ll have to check the label but most milk with DHA has about 30mg per cup. So the key is to incorporate other sources such as fish and DHA-fortifed eggs. The milk alone without other sources isn’t enough to get them to recommended levels.
Google Horizon DHA Milk. A lot of controversy.
I have a 10 1/2 yr. old 74 pounds boy with attention and focus problems, it was suggested DHA fish oil 850 mg of total omega-3, is this too much? I usually do less than more.
Dear Sir/Madam.
I have a daughter 27 years age with epilepsy uncontrolled ceisures/ short jerks. Can I give her DHA or DHA/EPA? and how much dosage per day. Her weight is bout 40 Kg.
thanks a lot.
I would check with her doctor.
Hi Maryann,
My wife had Omega 3 supplements throughout her pregnancy (325 mg DHA) and unfortunately could only Breastfeed for 2 months (still taking supplements) then our daughter had DHA fortified formula until she was 1 then she went off milk. From 1 year to 20 months she had an excellent diet (and still does) which included COD and Salmon once a week (sometimes twice) plus organic eggs & milk (not fortified) then at 20 months until now (she is 4 in July) she has had a daily dose of fish oil which we buy from our GP which contains about 225mg DHA as she went off fish. Does this all sound okay to you? my concern was always perhaps not enough DHA between 1year -20 months?
Nick — sounds like she is doing great! Try not to worry about the past as there is nothing you can do but it sounds like she got enough DHA those first important two years.
It’s very effortless to find out any topic on net as compared to textbooks, as I found this paragraph at this site.
CANOLA IS GMO!!! That is the worst recommendation one could make about Om 6 and 3…better choices are Olive oil, sesame oil, chia seeds, flax oil and flax seeds…such a great post but terrible judgment on the Canola.
Valerie — this article was about fat type and not GMO. People can choose organic canola oil if they are worried about that. For more on canola benefits see this post http://blogs.webmd.com/food-and-nutrition/2012/07/the-skinny-on-canola-oil.html
I like reading through an article that will make people think.
Also, thank you for allowing for me to comment!
Hi,
I have recently started giving Nordic Naturals Children’s DHA to my 18 months old son containing 205mg of EHA and 300g of DHA in one dose (2.5ml of liquid) but I am confused about the age recommendations and wonder if this is too much. There is only one reccomended dose on the bottle 2.5ml and showing figures it provides for 4 year olds and other figures for under 4 year olds. It also says to ask doctor if giving to children under 8 months but I know he can take it now but I’m unsure if dosage is correct.
Also I was wondering if you recommend Nordic Naturals as the oil is derived from cod livers and I read that oil from livers can contain high level of vitamin A. Their website argues this and states that pure cod livers have healthy levels of vitamin A and the bottle of the oil I have says there is 213-750 I.U in one dose which is 9-30% of RDA. What is your opinion on this please? Would you say this is safe or would you recommend another brand?
My boy eats some fish but is a little picky at the moment. He is not the fastest developer so I am hoping this will help a bit with his progress.
Thank you very much!
Andrea,
I would contact the company. I’m sure they have a dietitian or some health professionals that can field these questions. I believe it is a reputable brand. I use Carlson’s fish oil for kids (lemon) and i like that I can spoon up as much as I like.
Hi,
I thought DHA was in breastmilk, so I didn’t take a supplement for it after my daughter was born. She’s almost a year old. Did my not taking DHA or eating fish regularly harm her development? What should I do from this point on? Thank you.
Lashonda, I’m sure you didn’t harm your child’s development. DHA is naturally in breast milk. If you get more DHA in your diet it will increase. Do you eat fish?
My son has multiple food allergies. 2 of which are sources of DHA/omega-3 – Walnuts, Flaxseed and Eggs. He can eat fish and we try to give it to him, when he actually wants to eat. He’s 20 months so pretty picky. I’ve picked up a DHA supplement with EPA. Would that be ok? Are there other foods that he can eat with DHA/omega-3?
You can buy some fortified foods but those don’t have much. I would stick with the supplement as it likely will give him all that he needs. Keep offering fish ; )
Madam I have 1 year and 3 months old boy I want to give him nordic kids dha.so please tell me the ideal dosage of dha and epa.
Hello,
I have been looking for Omega 3/DHA/EPA suppliments for my son who is 7yrs old. It has be for kids ones? Or I can buy adult bottle and both of us can share?
“Kirkland Signature Omega-3 Fish Oil Concentrate 1000 mg Fish Oil with 30% Omega-3s (300 mg)”
Is it too sromg for 7 yrs old or okay? I am so confused now. I don’t want him to give too much pills to take.
Sorry for such a silly questions.
Thank you.
Hi,
My OB did not prescribe me a prenatal with DHA :-(.
I have a 3.5 month old son, breastfeeding. I just started prenatal with DHA about 3 days ago.
Is there something I need to give to my baby as I did not take the DHA supplements during pregnancy?
Thanks,
Pooja
No,you are doing the right thing. Did you eat fish during pregnancy or other foods with DHA?
Hello.
I have a daughter n she is 8 months old.
She is on breast feeding.
Plz guide me whether what to give n when to start n in what quantity shall we give her for best development for her brain.
Thanks.
I too have a question on safety of omegas derived from cod liver oil. I know it is relatively low in mercury, but if we give a daily dose, is it still considered a safe amount?
Hai madam, I used enfalac for my son since new born baby step by step. Nw his guin to b 18mnt .wat milk powder can I giv him.
Hi,
I did not know about Fish oil and DHA and my Dr. did not tell about it, my girl is 3 years 9 months and is slow at learning. Just got the Carlson fish oil. It says 2.5 ml for kids of 4+, is it safe?
She seems to be slow in learning, should i be worried? or do something else?
Thanks
Hi,
I found this thread as I was searching for a non fish/non nut or seed source of DHA for myself as part of a nutritional program I want to try to improve my overall health.
I just wanted to reassure all the parents out there who seem anxious about their children who have allergies.
I am 47 and by the time I was 4 years old my parents were told I was allergic to everything apart from cereals and horses. Seriously. Back then, my emergency treatment for my asthma attacks was a small pink tablet that dissolved slowly in water, while one parent rubbed my back, talked me calm and helped me control my breathing.
I am anaphylactically allergic to nuts, fish, seeds (and fruit containing seeds) and highly allergic to multiple other substances. It is the proteins I am allergic to – so nowadays I can cope with traces of oils – apart from peanut or any kind of fish oils. Cows milk gives me eczema. I carry an epipen.
But growing up I couldn’t – so didn’t eat any dairy products, no fish, no nuts or seeds, no tomatoes, only fruits with stones like plums – and only peeled peaches as the skins made me itch.
I have an IQ of 138, and despite being off school due to ill health for 2-3 days out of every 5, I still have a university level education and received no additional tutoring at home. I have a good memory. Altho, less so as the years catch up on me 🙂
So, please……try not to stress out too much. The human body is an amazing thing. And modern science is so much more advanced than it was back when I was little. As long as you give your child as varied a diet as possible – keep away from processed, refined and GMO foods as much as you can, read to them, give them access to real play….not just structured play, but time to use their imagination and to just ‘be kids’ getting dirty and having fun, and quiet time to play – they will be fine.
Dear wendy,
I m very impressed and agree with your review, but as a father I m also searching the best possibilities for my infant. Situation and environment make a person more effective not the medicines. In our india max people are not getting their proper food. But still the intelligence level is pretty good over here.
My child was 13 months, the doctor diagnosed her eyes with high myopia, the doctor opened the nemans DHA al gal oil softgel this medicine, is to help her eyes and brain, do you have what good DHA al gal oil softgel, thank you
Hi. Good info, but I have the same challenge as Stacie…I have one child with a severe fish allergy and one with a severe nut allergy, so we avoid those products. What can we substitute to get the necessary omega3 combo?
Dana,
Hi, I replied on the thread. I’m not a dr, but I wanted to let the parents of children with severe allergies know that it is possible to have a severely restricted diet as a child and still turn out ok as an adult.
I am able to tolerate flax seed oil, despite being severely allergic to nuts and seeds because it’s the protein I react to, not the fats. Altho plain old fear stops me trying fish oils as fish = sudden death to me. But it might be worth having a word with your allergy dr about flax seed oil.
Hi Maryann. Great article! We are currently using a purified, super-concentrated omega 3 fish oil. It is certified free of PCBs, pesticides, mercury, heavy metal and dioxide. A 5ml serving – which is the daily recommended intake as per the instructions – has 1900 mg of omega 3 fatty acids in total; 900 mg EPA, 600 mg DHA, and 400 mg of ‘other’ omega 3 fatty acids. I used it while I was pregnant with our first and second child. Our first child just turned one. Is it ok if we give him the 5ml serving daily, or will that be too much for him? Can he overdose? We have not fully introduced fish into his diet and the oil is very convenient to give. However, we are a bit reluctant because of the high omega 3 content in this oil (1900 mg). We would really appreciate your advice and feedback! If you wish, you can check out the company’s website at http://www.therealthing.co.za.
I am also breastfeeding the second child, and I continue taking the oil, although not every day. Is that ok or is it too much for the newborn?
Thank you very much
hi, my niece is only 4 weeks:) and am not sure whether she chould take DHA mix up with milk or not?
There should be enough DHA in her formula or breast milk. Breastfeeding moms should get at least 200mg DHA either from diet or supplements as mom’s intake is is related to how much is in breast milk.
I Ve got 22 months old boy. Who was born in London . My main concern is during pregnancy baby mother ate wild salmon twice a week(130).after he brought up in london til 23 months. I tried to provide required quantity omega-3 source from fish and others. BUT NOW -he is been kept in India for 6 months. My concern is in india no such type of fish nor other source of omega-3. OR may be I don’t know much. Could u plz advice Wht shall I do to provide enough omega-3 or DHA to his diet.
Thank you
Pranab
My son are 7 1/2 doses of Nordic dha for children (30 pills). I have called poison control and they said watch for easy bruising and bleeding gums. I cannot find any measurements for limit of safe range of omega 3, dha, and epa dosage for children only adults. I have given him a small amount of activated charcoal to help with absorption. He is 3 1/2 and 37 lbs. do you have any information that would be helpful in this situation (other than me making sure this never happens again)? Thank you for your time.
There is no tolerable intake set but this article discusses safety levels of about 5g combined DHA and EPA http://www.efsa.europa.eu/en/efsajournal/pub/2815.htm
Thank you
Hi! Loved your article. My 5 year old is allergic to peanuts, Tree nuts, fish and seafood. The only thing on his diet with omegas I can think of is avocados, but there’s this time in the year were you can’t get any good one. What do you recommend to complete his diet? Flax oil? What dosage do you recommend for kids?
Just an FYI, EPA is now available from algae, as well as DHA. It came to market in mid-2012. So vegetarians and those opposed to “fish burps” have a plant source available. (As well as those concerned about how we treat our oceans as toxic waste dumps. The algae is grown indoors in a controlled environment.)
Hello, I know the importance of kids getting their Omega 3’s + DHA, However, my 10 year old child is allergic to fish and nuts. He is also I picky eater. What can I give him? I feel the lack of omega 3’s, are affecting his brain function, such as his concentration, as well as skin. Help!
Wow! We use a lot of soybean butter to replace the peanut butter my kids can’t have at school. This gives me pause. Thank you!
We use sunflower seed butter, which also is high in omega-6’s. 🙁
My daughter (22 months) rarely eats the fish I serve, but she likes her Green Pastures cinnamon tingle fermented cod liver oil, which I offer her daily to be sure she gets vitamins A&D and omega-3’s. I let her take as much as she likes – some days it is none, and some days as much as a teaspoon (on rare occasions, even more). The recommended dose for her age is 1/2 teaspoon, which I think she roughly averages. Do I need to worry about her getting double that dose some days and none on others, or is it ok to look at the average over a week or so?
No Amy, that’s how it works when eating food. On days you eat oily fish you get more than you need but it evens out over the week. Make sense?
My son has been taking Nordicas DHA for several years, but has received two bad batches and been POISONED TWICE by the product. Two pills almost landed him in hospital! Not a reliable source at all. Be careful!
Nordic naturals? How did you notice it was that that poisoned him? I giv my daughter this that’s why I’m asking. How scary
How do I ensure my child’s DHA intake is enough? He is under one year old and born with Alpha Thalassemia. We give him fortified formula with about 67mg of DHA. We could not find any supplement in this part of the world with a blend of both iron and DHA -most supplements for infants have either of of the two! Kindly advise if she is getting enough or how she can get enough DHA.
Hello. Thankyou for your information. Can you please tell me what brand supplement label you used as the example. I am concerned to see Ammonium Hydroxide as one of the ingredients. The potential effects of this as listed by The Chemical Maze are; “May cause irritation around the eyes, mouth or lips; corrosive when concentrated; very toxic to aquatic organisms.” Why would you consider giving this to a child and why would you mix it with anything from aquatic origins?
Is there any way by which I can check my nephew’s DHA level? He is 4 years old.
Hi,
I have a son and he is just 20 days old.He is on breast feeding.
Please advice for what to do for Brain Development of my son.
Just be sure you are getting enough DHA. If you eat fatty fish 2 more times a week you are good. If you are not, take at least 200mg
Thanks for the post. My toddler is refusing to take whole milk and does not like fish either. In what other ways can I make sure he is receiving his daily DHA requirement? Please offer advice or help.
Thanks.
Hi,
My brother 2 Child age 9 years to 15th Years , which Omega 3 capsules will be good for them bcz they are very slow in study and they will not eat fish ..which Omega supplements will be good for them and what will be dose each of them…Kindly revert.
The post details different types and amounts of DHA per age so just check the label. I use Carlsons lemon flavored fish oil.
Thanks for response, kindly share which brand will be good in India bcz there is a so many brand available.
HI,
I am having 3 years girl baby she in now just 11 and half wieght this is normal or less weight and she is not eating we have to push her every time how to take omega 3 fatty acid for her any tablet or syrep is there kindly advise us .
thank you
I know this post is old, but hoping you still monitor. In the example above and the dosage. Are you saying that a child between 2-4 yrs of age need 150-200 mg daily. In the supplement example 2 doses of the soft gels, gives a child way more than recommended of 1490mg. Even if you give the child 1 dose of the soft gels instead of 2 it still would be way more than they need. What are your suggestions for a 2-4 yr old.?
Hi Renee. That sample is an adult package. If you want to pick out a supplement just check the serving and how much DHA/EPA. For example, 1 tsp of fish oil I give my kids has 650mg per tsp. I only give this to them about 2 times per week. Or you could find another product with less and give it daily. Does that make sense?
Yes. Thank you. We do not currently give any DHA/EPA and after reading this article, I believe that we should be. My children are definitely not getting enough according to the foods that contain it, as we do not eat fish barely at all. So can you recommend one that you would give to your own children?
I think any of the products for kids are good like Nordic Naturals or Carlsons fish. We use the Carlsons lemony fish oil but my kids are used to it so they like it.
Hi Mayann,,
My son is 17 months old and he doesn’t eat fish, which is the best supplement to give him?
Thank you,
Elena
Since he is young, he’ll probably accept Carlsons lemony fish oil. 1/2 tsp contains 250mg DHA. You could give him half that every other day since he is so young. But if he doesn’t tak that try other brands until you find something he likes.
Hello Maryann,
My son is 12 years old (13 in late May) and is adhd. I would like to take him off of the pharmaceutical Focalin and try a natural method that is just as effective. I heard that Nordic naturals ultimate omega 2x is good alongside altering his diet. What are your thoughts about this?
Omega-3s can help helpful with kids with ADHD but I’m not sure it will be just as effective as medication. This review shows it can improve symptoms https://www.ncbi.nlm.nih.gov/pubmed/28741625 I would check with his doctor or a healthcare professional that can help you weigh the pros and cons.
Hi. I just reviewed the latest recommendations from the Academy of Nutrition and Dietetics for omega 3s. http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/do-kids-need-omega-3-fats
It says my 4 year old should have 900 mg of omega 3s a day. This seems like a lot, especially reviewing the amounts in kid’s supplements. Can you explain? Thanks!
That article is refering in general omega-3 fatty acids based on Institute of Medicine (old) recommendations. There are no US RDAs for DHA and EPA at this time. I include international recommendations. so use my numbers for general guidance on DHA/EPA. If you child eats fish once or twice a week they don’t need any supplements. Make sense?
Hi, do you recommend under 2 years old to take omega 3? How DHA should i give for 14 months old?I found twinlab multivitamin has dha of 20mg. Do you think that is enough? Thank you.
I was reading the DHA/EPA target for age chart, for the recommend dosage, is it for daily or weekly?Thanks
Daily. Does your child eat fish?
My son is 4 years old. We are vegan and I would like to start him on a DHA/EPA supp. I jus bought the Nordic Naturals brand vegetarian, its actually the “baby’s DHA” dropper kind (because it’s hard to find a vegetarian one without carrageenan) Anyways is the algae based supplement equal to fish oil. He is 4 so should he still get 100-150 mg?
Yes, the algae-based supplements should have the DHA. And 100-150 is the recommendation down for this age.
Hello and thank you for the great article.
I want to buy the Carlson The finest fish oil for my 15 months old baby.
How much i have to give her,because I’m scared i can overdose her.
thank you,
Delia
Carlson’s fish oil is for 2 and up. You may want to try this fro Nordic Naturals https://www.vitacost.com/nordic-naturals-babys-dha-with-vitamin-d3?csrc=GPF-PA-Babies%20%26%20Kids-768990537875&ci_gpa=pla&ci_kw=&ci_src=17588969&ci_sku=768990537875&csrc=GPF-PA&mtp=sE7NDTSmv-dc|pcrid|97670541613|product|768990537875&gclid=CjwKCAiA78XTBRBiEiwAGv7EKmlehWR-6zJcruEsC2QTeBq5K0LDriJZpohG5WvpxSpPg-DTI-pK8BoCz98QAvD_BwE
I understand. Carlson’s fish oil has 1600 mg Omega 3’s-for 5 ml dose,right?
But if I give her half : 2.5 ml -this will mean 800 mg Omega 3’s,am I right?
So,it should be ok for a 15 months old baby.Please,give me an advice.
I realy think that the Carlson’s fish oil it has a right price/quantity
The Nordic Naturals is so tiny the bottle,it will last ONLY for 12 days.
Sorry,I was talking about the big bottle (500 ml)-For adults.
I wanted to say the same thing for the Carlson Kids Fish oil-can I give her only half-only 1.25 ml ?
Should be ok for a 15 months old?
Or i have to ask her doctor?
Thnak you again,
Delia
All I know is what the label says and what they recommend. It seems they developed this product for kids over 2. That doesn’t mean you can’t give it to a younger. Maybe call the company directly?
My son is slow learner he couldn’t pick up right away the lesson in school even it’s easy to him to forgot things ,hes 12 yrs old already, do you think it’s is okay for him to take vitamins with DHA? Or what vitamins that you could recommend for him. Thank your for responds
Hi Shella. The post has some recommendations for amount based on age. Usually, DHA by itself is the best choice. Look at Carlsons or Nordic Naturals.
Your comments about FDA regulations for pregnant women eating 3-4 servings of 8-12 oz of Salmon per week is WRONG. The serving size for fish should be 3-4 oz portion (quite normal for all meats). Pregnant women should only have 12 oz per week. The mercury from seafood is stored in the brain and can be very toxic.
I meant that 2-3 servings adding up o 8-12 ounces per week. I change the language to be clear. This is rarely an issue as most people including pregnant women fall short on fish.
I agree…I think you are doing a great thing sharing useful information for the public…The general public often gets misleading information. I think as professionals we should be able to help each other with this. I just happened to come across this information yesterday seeking answers related to DHA. Thank you for sharing you knowledge!
Thanks!
Actually, I am getting worried about THINK SMART™ DHA DROPS. You know the DHA supplement is good and necessary for babies’ brain development. I am researching a lot over the internet and found that one of the doctors recommended THINK SMART™ DHA DROPS which
will be good for the 1-year baby. Now my question is that THINK SMART™ DHA DROPS contains the Tuna fish oil as Ingredients and you know that Tuna fish oil is harmful to brain cells. Beside FDA does not allow to eat any kind of tuna fish during pregnancy and one year of the baby. Now please let you know that THINK SMART™ DHA DROPS is still safe for feeding to the 1/2 year baby. If yes then please let me know the actual reason why it is safe although containing tuna fish oil?
I do not know does THINK SMART™ DHA DROPS has FDA approval?
I will be pleased if I get the right answer to you regarding my concerns.
I believe hte concern is with mercury although women and children are just limited by how much although it’s rare for them to eat too much. This chart will explain how much and kinds — light tuna fish is considered a “best choice.” YOu will need to contact the company for the DHA drops to see if they have mercury although I doubt it.
https://www.fda.gov/food/consumers/questions-answers-fdaepa-advice-about-eating-fish-women-who-are-or-might-become-pregnant