How Much Omega-3 Should Children Get In A Day?

Omega-3 fatty acids have been associated with a variety of health benefits, including protection against heart disease, reduction in inflammation and many others. These essential polyunsaturated fatty acids are not made by your body and must be obtained from food or supplements. The two types of omega-3s that are most readily used by the human body are DHA and EPA. DHA is especially important for infants and children because of its role in brain and eye development. While no formal DHA and EPA dietary requirements have been established, the National Academy of Sciences' Institute of Medicine recommends that these forms make up 10 percent of the recommended intake for total omega-3 fatty acids.

Intake for Infants - Up to 12 Months

Babies younger than 1 year of age should be given 500 mg of DHA or EPA daily. The best source of these nutrients in found in breast milk, as mothers are able to supply a regular, sufficient supply of DHA for their babies. Formula-fed babies may obtain DHA or EPA from an enriched formula. Some manufacturers also offer baby food with omega-3 fatty acids added.

Intake for Children - Ages 1 to 3

Toddlers between the ages of 1 and 3 years old should have 700 mg of DHA or EPA in their diets. For children this age, flaxseed is a good source of these nutrients. Ground flaxseed may be added to a variety of food, including cereal, desserts and vegetables.

Intake for Children - Ages 4 to 8

Children between the ages of 4 and 8 years old should be given 900 mg of DHA or EPA every day. Kids in this age group may enjoy snacking on walnuts as a source of omega-3. Walnuts may be eaten alone or added to salads, oatmeal or other foods. Parents may also choose to purchase DHA supplements designed specifically for children. When choosing a supplement, be sure to get one made with ultra-pure, pharmaceutical grade fish oil to protect your child from contaminants.

Intake for Children - Ages 9 to 13

Older kids between 9 and 13 years of age should consume 1,200 mg of omega-3 fatty acids every day. Kids in this age group may enjoy eating fish in their meals. When choosing to feed your child fish, be careful to choose types and sources carefully, and don't serve it too often. According to the Environmental Protection Agency, all fish contains traces of mercury and some contain other pollutants as well. Parents may choose to offer a high-quality fish oil supplement to their older children to avoid this risk.