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As parents and caregivers, we have the responsibility of providing our children with the nutrients they need for their health. Omega-3 fatty acids support every child’s growth and development by supporting their brain function and sharpening their visual acuity (for example, DHA – a type of omega-3 fatty acid – is an integral part of the retina). The main question remains: how much omega-3 do children need each day, and why do these essential fats matter so much?
We’ll break down the science of omega-3s (DHA and EPA), explore their potential benefits for children, like improved focus in school, provide the exact daily dosages you should give your child, and share practical ideas for getting these healthy fats into your child's diet.
Omega-3s are essential for children, but the amounts they need change as they grow. Age, size, and individual health determine the appropriate dosage, and understanding this helps you maximize the health benefits of omega-3s.
The National Institutes of Health (NIH) and the Institute of Medicine (IOM) have established Adequate Intake (AI) levels for ALA based on age (NIH Office of Dietary Supplements, 2024):
|
Age Group |
Recommended ALA per Day |
Notes |
|
Birth to 6 months |
0.5 g |
As total omega-3s |
|
7-12 months |
0.5 g |
As total omega-3s |
|
1-3 years |
0.7 g |
(approx 700 mg) |
|
4-8 years |
0.9 g |
(approx 900 mg) |
|
Boys 9-13 years |
1.2 g |
|
|
Girls 9-13 years |
1.0 g |
|
|
Teen Boys 14-18 years |
1.6 g |
|
|
Teen Girls 14-18 years |
1.1 g |
While there are no official Adequate Intake (AI) guidelines for EPA and DHA in children, several health organizations and experts suggest the following daily effective ranges for combined EPA and DHA for optimal development (Thera Health, 2024; Vinmec, 2025):
1-3 years: 200-300 mg/day
4-8 years: 300-600 mg/day
9-13 years: 600-900 mg/day
14-18 years: 1,000 mg/day
You find these essential omega-3s primarily in fatty fish and various supplements. Since DHA supports brain health, ensure your child's diet includes adequate levels as this simple step supports their entire cognitive development.
Many parents often notice wide dose differences when shopping for omega-3s. Some supplements provide high doses, while specialized formulas use significantly lower amounts. The reason lies in how the body receives and absorbs the nutrient.
Another factor that affects supplement dosages is the form of omega-3 used. The chemical structure of the fatty acids influences how well the body can absorb them. Ethyl ester (EE) forms often contain higher listed amounts of EPA and DHA, but they are less efficiently absorbed. Triglycerides (TGs) form more closely resemble the natural structure of fats found in food, improving absorption, even though their listed amounts may be lower. Phospholipid (PL) forms, such as those found in krill oil, are absorbed most efficiently but tend to contain smaller quantities overall. This makes comparing supplement labels difficult. Numbers alone don’t tell the full story, and two products with similar omega-3 content on paper may deliver very different results in the body.
In traditional supplements, like standard fish oil, the body must process and absorb the fats. Only a small portion of the omega-3s reach the brain, as most pass through the bloodstream to other tissues, such as the heart and adipose tissue, first. This inefficient delivery to the brain requires a higher dose of fish oil to ensure it reaches the brain.
Specialized products, such as Accentrate®, deliver omega-3s to the brain efficiently. This targeted system allows a smaller dose to be effective as the bioavailable form of the omega-3s bypasses standard metabolic processing and goes directly to support cognitive function, removing the need for the high doses standard fish oil requires.
To ensure your child gets enough omega-3s primarily through food, add in:
Fatty Fish: Serve salmon, sardines, mackerel, and trout. These deliver excellent amounts of DHA and EPA. To protect both children and pregnant women, avoid large, predatory fish, such as sharks, swordfish, king mackerel, and tilefish, as they contain high levels of toxic mercury (MedicalNewsToday, 2024).
Fortified Foods: Look for eggs, milk, and juices enriched with omega-3 fatty acids.
Plant Sources: Flaxseeds, chia seeds, walnuts, and oils like flaxseed or canola provide rich sources of ALA.
Food gives your child omega-3s first, but supplements step in when diet falls short:
Picky Eaters: If your child refuses fish or other omega-3 foods, you can try supplements.
No Fish Diets: Children who follow vegetarian or vegan diets need a direct source of EPA and DHA. Plant-based options, like algae oil, provide that solution.
Targeted Support: Supplements provide direct support for specific health concerns. Children with ADHD or other conditions that benefit from these fats can use supplementation for precise dosing (Journal of Nutritional Sciences and Dietetics, 2017).
Omega-3 fatty acids are essential fats that the body needs. Your body cannot produce these fats in sufficient amounts, so you must obtain all three important types, Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA), from food or supplements.
These fats build and maintain the structure of every cell. They support development, particularly during early childhood (from infancy through age five or six). Think of them as necessary components for brain development and overall cellular health.
The three omega-3 fats each serve a distinct function in your child’s health:
Alpha-linolenic acid (ALA) is the most common omega-3, found in plant foods like flaxseeds, chia seeds, walnuts, and plant oils (such as canola, soybean, and flaxseed). ALA serves as the initial fatty acid for the body to make the more active form of omega-3s, EPA and DHA. The human body converts only a tiny amount of ALA, turning 5–10% into EPA and less than 2% into DHA. Because this conversion is so poor, ALA alone can’t provide enough active omega-3s for brain and eye structure. However, adding ALA-rich foods to your child's diet supports their heart health and overall wellness.
Eicosapentaenoic acid (EPA) is found in fatty fish such as salmon, sardines, mackerel, anchovies, and herring. It acts as a regulator within the body, controlling inflammation, supporting a healthy immune response, balancing mood, and stabilizing behavior in children. Chang et al. (2019) found that higher EPA intake can reduce ADHD symptoms and improve mental clarity in kids and teens (Sherzai et al., 2023). This fat also maintains heart and vascular health, ensuring proper blood flow and healthy blood pressure. EPA's anti-inflammatory effects contribute significantly to overall wellness.
Docosahexaenoic acid (DHA) is the most essential omega-3 for kids. It forms a major part of the brain and the retina, making it vital for sharp sight and cognition. DHA builds new cells, improves communication between neurons, and strengthens brain cell membranes. DHA makes up nearly 97% of all omega-3 fats in the brain and about 93% in the retina. This shows its importance during childhood and adolescence. Sufficient DHA intake results in better learning, stronger memory, improved reading, and problem-solving skills. Furthermore, consistent DHA intake in early childhood improves visual acuity and is associated with higher IQ scores later in life (American Journal of Clinical Nutrition, 2023).
Children thrive with a balanced intake of all three omega-3 types. They use ALA for general wellness, and EPA and DHA for targeted brain and body functions. Since the body has difficulty converting ALA into EPA and DHA, children need direct sources of marine-based omega-3s like fatty fish, fish oil, krill oil, or algae oil.
But what about kids who won't/can’t eat fish? Algal oil offers a plant-based solution, providing both EPA and DHA directly without relying on fish intake. Furthermore, parents can also explore supplements like Accentrate Omega to ensure adequate daily intake.
It's important to know that your body doesn't absorb all omega-3s equally. In standard fish oil supplements, only part of the omega-3 content actually reaches the brain. This inefficiency leads to higher standard dose recommendations to compensate for limited absorption.
The body also uses omega-3s differently depending on their source. Fish oil–derived omega-3s are more readily absorbed into the heart, muscles, and adipose (fat) tissue, supporting cardiovascular and metabolic health. In contrast, omega-3s from krill oil and lysophosphatidylcholine (LPC) forms show greater absorption into the brain and retina, where they may provide enhanced support for cognitive and visual function.
Accentrate takes a different approach. This scientifically formulated omega-3 supplement delivers the essential fats directly to the brain. The targeted delivery system enables lower, yet more effective dosing, resulting in better attention and improved mood without the high doses of traditional fish oil.
Omega-3 fats are fundamental to a child’s growth. From birth, a baby’s brain expands quickly, and their body develops fast. Omega-3s, particularly DHA (docosahexaenoic acid), regulate this process (MDPI, 2024; Exploration Publishing, 2024).
Without enough omega-3s, children might struggle with focus in school or experience visual health issues (BCPHR Journal, 2024; Sherzai et al., 2023). More research continues to investigate the connections between omega-3s and various childhood developmental milestones.
DHA offers one of the significant omega-3 benefits: improved brain health. This fat makes up a large part of the brain's structure and helps form new cells and aids communication between existing ones. Studies (A Systematic Review of Omega-3 Fatty Acid Consumption and Neuroprotective Cognitive Outcomes) suggest that children who receive sufficient DHA show improvements in focus, learning abilities, emotions, and memory retention (Sherzai et al., 2023).
Omega-3 fats support healthy eyes because DHA composes a major part of the retina, the eye's light-sensing tissue. This means getting enough omega-3s maintains better overall visual function in infants and older children. Research even suggests that these fats may protect against conditions such as shortsightedness (Luo et al., 2025).
EPA, an omega-3 fatty acid, helps improve mood and manage behavior (Healthline, 2024). Supplementing with these fats can help control symptoms for children dealing with attention challenges. Research yields mixed results, but clinical trials confirm that omega-3s may help with symptoms of ADHD (hyperactivity, impulsivity) by addressing the associated nutritional. Supplements with a higher EPA content often deliver the most benefits (Derbyshire, 2017; Journal of Nutritional Sciences and Dietetics, 2017).
A product like Accentrate® Omega uses a specific, highly absorbable form of omega-3 called LYSOVETA® LPC (Lysophosphatidylcholine). This formulation, often described as Brain-Ready™ Nutrition, provides the LPC-EPA and LPC-DHA that are in the form ready for use by the brain. Because this form delivers the nutrient more directly, it allows a lower overall dose, offering an extra margin of safety for children.
If you choose supplements, select high-quality products. Look for these features:
Low Mercury: Choose supplements made from small fish like anchovies or sardines, which naturally contain lower levels of mercury.
Third-party Certifications: Find certifications like IFOS (International Fish Oil Standards). This ensures the product's quality and purity.
Safety Ceiling: The U.S. Food and Drug Administration (FDA) recommends adults consume no more than 5 g (5,000 mg) per day of EPA and DHA combined from supplements. Do not exceed this amount for a child unless a medical professional advises it (MedicalNewsToday, 2024).
Omega-3 supplements come in several formats; choose the one that works best for your child:
Liquid: This form is perfect for younger children or those who struggle with swallowing pills.
Gummies: Many parents choose fish oil gummies because they’re easy and kid-friendly. However, gummies typically contain much smaller amounts of omega-3s, and the fatty acids are often in the ethyl ester (EE) form—one of the least absorbable types. This means that even though your child is taking something that seems “healthy,” very little of those omega-3s actually reaches the brain to support cognitive development.
Softgels: Older children who swallow pills easily can use this option.
Investing in Omega-3s supports your child's growth and development, and DHA improves brain function and behavior. While food remains the primary source, many kids have an aversion to fish, and supplements offer a safe, effective solution when diet alone misses the mark. Prioritize meeting these needs, and always consult a healthcare provider before starting a new regimen.
Age-Related Eye Disease Study 2 Research Group. (2013). Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: The Age-Related Eye Disease Study 2 (AREDS2) randomized clinical trial. JAMA, 309(19), 2005–2015.
BCPHR Journal. (2024). The importance of plant-based omega-3 alpha-linolenic acid (ALA) and its role in promoting the development of children's brains: A narrative review. BCPHR Journal.
Chang, J. P.-C., Su, K.-P., Mondelli, V., Satyanarayanan, S. K., Yang, H.-T., Chiang, Y.-J., Chen, H.-T., & Pariante, C. M. (2019). High-dose eicosapentaenoic acid (EPA) improves attention and vigilance in children and adolescents with attention-deficit hyperactivity disorder (ADHD) and low endogenous EPA levels. Translational Psychiatry, 9(1), 303.
Derbyshire, E. (2017). Do Omega-3/6 Fatty Acids Have a Therapeutic Role in Children and Young People with ADHD? Journal of Lipids, 2017, Article ID 6285218.
Exploration Publishing. (2024). Omega-3 fatty acids and fetal brain development: Implications for maternal nutrition, mechanisms of cognitive function, and pediatric depression. Open Exploration Publishing.
Healthline. (2024). 17 science-based benefits of omega-3 fatty acids. Healthline.
Journal of Nutritional Sciences and Dietetics. (2017). The effects of omega-3/6 fatty acids and vitamin D on children with attention-deficit/hyperactivity disorder (ADHD). Journal of Nutritional Sciences and Dietetics.
Luo, Y., Lin, A., Lu, D., Chen, S., Cao, J., & Zhang, Y. (2025). Dietary intake of $\omega-3$ polyunsaturated fatty acids is inversely associated with myopia risk in children. British Journal of Ophthalmology, 109(3), 329–334.
MDPI. (2024). The maternal omega-3 long-chain polyunsaturated fatty acid concentration in early pregnancy and infant neurodevelopment: The ECLIPSES study. Nutrients, 16(5), 687.
MedicalNewsToday. (2024). How much omega-3 do people need per day? MedicalNewsToday.
NIH Office of Dietary Supplements. (2024). Omega-3 fatty acids (Fact Sheet). U.S. Department of Health & Human Services.
Sherzai, D., Sherzai, A., & Chung, M. (2023). A systematic review of omega-3 fatty acid consumption and cognitive outcomes in neurodevelopment. American Journal of Lifestyle Medicine, 17(5), 649–685.
Thera Health. (2024). Dosing fish oil for kids. Thera Health.
Vinmec. (2025). What are the benefits of taking Omega-3? Can it be taken daily? Vinmec.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
