Children's growing bodies need omega-3 essential fatty acids. Because the body cannot make omega-3, food and supplements provide this needed nutrient. A study by the National Center for Complementary and Alternative Medicine of the National Institutes of Health in 2007 found that omega-3 accounted for the second most common supplement taken by children. Because many healthy foods contain essential fatty acids, you can easily work foods rich in omega-3 into children's diets or add an omega-3 children's supplement.
Function
Omega-3 provides essential polyunsaturated fatty acids for children, along with another fatty acid, omega-6. Omega-3 fatty acids, sometimes shown as n-3 in research studies, begin as alpha-linolenic acid--ALA. This chemical breaks down in the body into eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. You may see these abbreviations on supplement product labels or food package labels. According to the Office of Dietary Supplements of the National Institutes of Health, EPA further metabolizes into hormone-like agents called eicosanoids, which help regulate body processes such as cell division, growth, blood clotting, muscle activity, digestion and movement of calcium. DHA in the brain supports development and function.
Sources
Seeds, vegetable oils like canola, flaxseed and soybean, as well as green leafy vegetables, nuts and beans provide ALA. However, the primary source of omega-3 comes from fish oil of fatty fish, such as salmon, mackerel, herring and tuna. You can purchase omega-3s as dietary supplements, usually in capsules containing oils. Commonly used supplements include fish oil, flaxseed oil and walnut oil.
Recommended Daily Amounts
Children need less omega-3 than adults. Infants receive the DHA form of omega-3 through mother's milk or as an additive in infant formula. The USDA required daily intake is 0.5g of omega-3 for infants, increasing to 0.7g for toddlers 1 to 3 years old and 0.9g for children 4 to 8 years old. Boys ages 9 to 13 should consume 1.2g, while 1.0g is recommended for females in the same age group. After age 14, the recommended daily allowance for omega-3 for males is 1.6g and 1.1g for females.
Warnings
Some fish that contain omega-3 also have high levels of mercury. Fish included in the National Resources Defense Council list of having high mercury levels are tuna, mackerel, swordfish and marlin. Although salmon possesses large amounts of omega-3, the report warns that some farm-raised salmon may contain PCBs, which have long-term negative health consequences. In February 2010, the Federal Trade Commission sent warning letters to 11 manufacturers of children's omega-3 fatty acid supplements requiring scientific proof of brain and vision benefits of the product or changes in their labeling.
References
- National Center for Complementary and Alternative Medicine; Omega-3 Supplements: An Introduction; August 2010
- University of Maryland Medical Center; Omega-3 fatty acids; Steven D. Ehrlich, NMD; June 2009
- Institute of medicine: Dietary Reference Intakes: Macronutrients
- Office of Dietary Supplements National Institutes of Health; Omega-3 Fatty Acids and Health; October 2005
- Federal Trade Commission; FTC Warns Marketers of Children's Omega-3 Fatty Acid Supplements That Claims About Brain and Vision Benefits May Be Deceptive; February 2010
- Omega-3 Learning for Health and Medicine: Omega-3 Fatty Acids for Children and Adolescents
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