Is omega 3 important for children?

Ludo van de Wiel July 8, 2025

Omega 3 children why it is necessary for their development 1

As a parent, you naturally want the best for your child. You pay attention to healthy eating, adequate exercise and enough sleep. But did you know that omega-3 fatty acids also play an important role? In this blog, we tell you why omega-3 is important for children and how to make sure your child gets enough.

Why is omega-3 important for children?

Omega-3 fatty acids are essential fatty acids that the body cannot produce itself. So your child must get them from food. And especially for growing children, these fatty acids are indispensable.

The two most important omega-3 fatty acids are EPA and DHA. DHA is especially important; it is found naturally in brain cells and eyes.

In the first years of life, children's brains grow at lightning speed. Did you know that as much as 85% of the brain is formed during this period? DHA is an important building block for the brain.* And for babies up to 12 months of age, DHA contributes to the normal development of vision.* DHA remains important thereafter as well: it supports the condition of the eye and helps maintain sharp vision.*

Are children getting enough omega-3?

In an ideal world, your child gets all the important nutrients through the regular diet. Unfortunately, in practice this proves difficult, especially when it comes to omega-3 fatty acids. In fact, the main sources of EPA and DHA are fatty fish such as salmon, mackerel and herring.

And let's face it: many children are not fond of fish. You may have tried to get your child to eat fish, but it was eaten with long teeth, or not at all. Added to this is the advice not to eat fatty fish too often because of possible marine pollution. This can make it difficult to give your child enough omega-3 through the regular diet.

What is the best omega-3 for children?

The two most common sources of omega-3 supplements for children are fish oil and algae oil. But which is actually the best choice?

Fish oil for children

Fish oil contains both EPA and DHA, both important omega-3 fatty acids. Not all kids are fans of the fish flavor, but fortunately there is liquid fish oil for kids with a mild orange flavor! You can also mix it into yogurt or a smoothie. At Arctic Blue, we use wild cod from the clean waters of the Barents Sea. Our fish oil has no aftertaste and carries the MSC label for sustainable fishing.

Algae oil for children

Algae oil is made from micro-algae and has no fish taste or smell whatsoever. This is a pleasant alternative for many children! In addition, it is perfect for vegetarian and vegan families. There is also an algae oil for children in a convenient dropper bottle with both DHA and EPA.

Omega-3 gummies

Besides algae oil, there is another non-fish-flavored option: omega-3 gummies! These have a fruity flavor that kids love, and they're also sugar-free. At Arctic Blue, we make gummies with enough omega-3 each, so your child really gets the benefits. An added benefit: you can easily take them to school in a lunch box.

Omega 3 capsules for older children

Omega 3 capsules are also a great option if your child can swallow them without chewing. This is often somewhere between 6-8 years of age, but every child is different - some children can do it earlier. The big advantage is that your child doesn't taste any of the omega-3 at all.

From what age can a child use omega-3?

You can give your child omega-3 supplements starting at age 1. Babies up to that age usually get enough, as breast milk naturally contains DHA and most formula nowadays also contains DHA. Only when your child starts the "big people food," can you choose to add omega-3.

As for the amount: children need less than us adults. As a guideline you can use:

Children 1-3 years of age: 250-500 mg of omega-3
Children 7 years and older: 500-1000 mg omega-3

Giving Omega-3 to your child? Here's how to make it fun!

Do you give your children omega 3 supplements? Then you probably know the face they make, as if you're giving them a spoonful of medicine instead of something healthy! With a few clever tricks, it gets a lot easier.

Make it a regular part of your routine

Start the day with a regular habit: breakfast first, then omega-3. By giving it at the same time every day, it quickly becomes a normal part of the day. You will find that children resist less when it just "belongs" to them.

Does it necessarily have to be given daily?

No, this is not necessary. If you find it more practical to give it every other day or every 2 days, this is also possible. Make sure you give a double or triple dose. It is important that your child has eaten well, preferably after dinner. This is possible because our body stores Omega-3 and does not excrete it.

Hide it cleverly in good food

A clever trick is to mix the drops with something your child likes. Put some drops in yogurt, fruit smoothie or applesauce. The taste is hardly noticeable, but the nutrients will get in!

Make it a shared moment

Children like to imitate what adults do. Therefore, take your own supplement in front of your child. By making it a shared moment, your child will feel less like an obligation and more like something you do together.

Tell why it's good for them

Even young children are perfectly capable of understanding why some things are important. Explain in a child-friendly way what omega-3 is good for. It works especially well if you pair it with something your child enjoys or finds important.

Rewarding works!

A sticker chart often works well for kids! They get to put a sticker after each time they have taken their omega-3. When the card is full, give a small reward such as an extra read-aloud story or a special outing.

In conclusion, is omega-3 needed for children?

DHA is an important building block for the brain* and helps maintain normal vision*. Since many children don't get enough omega-3 through their diet, a supplement can be a good addition. Whether you choose fish oil, algae oil, gummies or capsules, with the tips from this article, hopefully it will become a positive part of your daily routine! Explore our full range of omega-3 for kids.

*Approved EFSA health claims. The beneficial effect for brain function and vision is obtained with a daily intake of 250 mg DHA. For infants up to 12 months, 100 mg DHA per day contributes to normal visual development.