Index
What is Omega-3 ?
Benefits of Omega-3 for Infants and Young Children: 5 Key Effects
Top 10 Omega-3 Rich Foods
Why Take Omega-3 Supplements ?
How to Take Omega-3: Best Time for Supplementation
Omega-3 Should Not be Taken with Calcium
Best Age to Start Omega-3 ?
Who Should Consider Omega-3 Supplementation ?
How to Choose Fish Oil Omega-3 ?
Omega-3 Recommends : RISAL Kids Fish Oil Chewable Capsules
Writer : Jessie Feng, Nutritionist
What is Omega-3 ?
Omega-3 is a type of long-chain polyunsaturated fatty acid that includes alpha-linolenic acid (ALA), stearidonic acid (SDA), eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA), and docosahexaenoic acid (DHA).
The proportions of these various types of Omega-3 fatty acids differ in different foods. Fish oil is a rich dietary source of Omega-3, particularly high in EPA and DHA, the two types most widely studied and discussed. Numerous studies have confirmed the multiple health benefits of EPA and DHA. Another common Omega-3, ALA, can be found in nuts and seeds and also contributes to health.
Parents are likely familiar with Omega-3, especially DHA, as it is often added to infant formula to support healthy growth and development. This suggests that Omega-3, including both DHA and EPA, plays a critical role in a child’s developmental journey.
Benefits of Omega-3 for Infants and Young Children: 5 Key Effects
1. Enhances Learning Ability
Omega-3 fatty acids are crucial for the development of learning abilities, especially the role of DHA before the age of 4. DHA supports the formation of learning networks, boosting a child’s capacity to learn. Pregnant mothers should also consider DHA supplementation throughout pregnancy, particularly in the last trimester and the first three months postpartum, as babies greatly benefit from adequate DHA intake during this period.
2. Maintains a Positive Mood
Studies show that Omega-3 fatty acids positively impact mood. Adequate EPA intake can help stabilize emotions, fostering a positive mood. This also aids children in staying focused and calm while learning, as emotional stability is key to effective learning.
3. Improves Immunity and Physical Resilience
Omega-3 fatty acids help adjust the body’s physical constitution and enhance immunity, enabling children to better defend against environmental factors. For this reason, many parents who aim to improve their children’s overall health choose Omega-3 fish oil supplements alongside probiotics.
4. Boosts Metabolism
Omega-3 fatty acids promote metabolism, helping the body utilize nutrients more effectively. Known as a “cleanser,” EPA supports circulatory health and balances the adverse effects of excess Omega-6 fatty acids, contributing to overall health maintenance.
5. Helps Sleep
Omega-3 fatty acids, by supporting a calm and positive mood, help relax the mind and body, which can lead to improved sleep quality. Therefore, appropriate supplementation may help children fall asleep more easily.
What’s Omega-3 food ? The Top 10 Omega-3 Rich Foods
To obtain sufficient Omega-3 fatty acids from food, nutritionists recommend consuming fish to get fish oil, which provides Omega-3 fatty acids such as EPA and DHA.
However, not all fish are rich in EPA and DHA. Factors such as fish species, habitat, and diet influence their fat composition, which, in turn, affects the fish oil structure and Omega-3 proportion. Based on data from the 2022 Food Nutrition Database, here is a ranking of 10 common foods rich in EPA and DHA content:
- Mackerel .................... 7354 mg
- Pacific Saury .............. 3955 mg
- Salmon ....................... 3678 mg
- Greater Amberjack ... 3190 mg
- Herring ...................... 2764 mg
- Pomfret ...................... 2685 mg
- Peacock Clam ........... 2380 mg
- Capelin ...................... 2277 mg
- Oysters ...................... 2096 mg
- Cod ............................ 2033 mg
The above values indicate the EPA + DHA content per 100 g of the edible portion of each food.
Why Take Omega-3 Supplements ?
Reason 1: Balance Dietary Ratios
The American Heart Association (AHA) recommends an optimal fat intake ratio of “polyunsaturated fatty acids (PUFA): monounsaturated fatty acids (MUFA): saturated fatty acids (SFA) = 1:1.5:0.8.” Within PUFAs, the ideal Omega-3 to Omega-6 ratio is 1:1. Studies indicate that a ratio between 1:1 and 1:4 is associated with lower health risks. However, many people's current intake ratio of Omega-3 to Omega-6 ranges from 1:8 to 1:16, which can increase health risks due to an imbalance. Since Omega-6 is more common in daily diets, maintaining a healthy Omega-3 and Omega-6 balance is essential for well-being.
Reason 2: It’s Not Easy to Eat Fish Regularly
The FDA recommends that children aged 1–3 years should consume about 35 grams (palm-sized portion) of fish weekly, and children aged 4–6 should consume a slightly larger portion. Additionally, the American Heart Association suggests that adults consume fish twice weekly to meet nutritional needs. However, with modern busy lifestyles and frequent dining out, eating fish regularly can be challenging. Children are often picky and sensitive to seafood flavors, making it even harder to ensure adequate weekly fish intake.
Reason 3: Choosing the Right Fish
Not all fish are rich in Omega-3 fatty acids. To obtain sufficient EPA and DHA, especially crucial for pregnant women, fetuses, and young children up to 4 years old, it’s essential to choose fish high in Omega-3. This ensures they can consume enough of these important fatty acids.
Reason 4: Cooking Conditions Matter
Omega-3 fatty acids are sensitive to sunlight, heat, and storage conditions, which can reduce their effectiveness. Fish is often cooked by frying or grilling, which may enhance flavor but can degrade Omega-3 quality. To retain the maximum nutritional value, gentler cooking methods such as steaming, stewing, baking, and simmering are recommended for preserving nutrients in fish.
Reason 5: Contamination Risks
Environmental pollutants can accumulate in fish through the food chain, where larger fish accumulate contaminants from eating smaller fish. Since pollutants are often fat-soluble, they are challenging to metabolize and tend to accumulate. As the highest consumers in the food chain, humans are more exposed to higher concentrations of these contaminants.
In summary, when considering Omega-3 intake, it is essential to ensure that Omega-3 fish oil is from a pure, uncontaminated source, has adequate EPA & DHA content, and is of high quality.
How to Take Omega-3 : Best Time for Supplementation is After Meal
When it comes to sufficient Omega-3 intake, you can consume fish rich in EPA and DHA weekly, as well as foods like flaxseeds and nuts, which are high in ALA. Additionally, you might consider Omega-3 fish oil supplements, paying special attention to ensure the EPA and DHA levels meet the child’s daily needs.
The best time to take Omega-3 is typically after a meal, as EPA and DHA are fatty acids and are more easily absorbed and utilized with dietary fats.
Omega-3 Shoud Not Be Taken with Calcium?
It’s also advisable not to take fish oil and calcium at the same time, as Omega-3 in fish oil may affect the function of calcium transport proteins in the digestive tract, potentially reducing calcium absorption.
If a child is supplementing with both fish oil and calcium, it’s best to take them at separate times. For example, fish oil can be taken after breakfast or lunch, and calcium after dinner or before bed. This separation allows for optimal absorption of both nutrients.
Best Age to Start Omega-3 ?
The United Nations Food and Agriculture Organization (FAO) provides specific recommendations for children and pregnant or breastfeeding women regarding fish oil supplementation. They advise that fish oil can be introduced from birth, with a stronger emphasis on DHA alone for children under 2 years old, as DHA is crucial for early development. For children over 2, both EPA and DHA are recommended, indicating that children’s fish oil supplements should contain both EPA and DHA.
Here are the recommended daily intake levels of EPA and DHA by age group from international authorities:
|
Age Group |
Recommended EPA / DHA Intake |
Organization & Notes |
|
0–6 months |
DHA: 0.1–0.18% of total calories |
Food and Agriculture Organization of the United Nations (FAO) |
|
6–24 months |
DHA: 10–12 mg/kg body weight |
|
|
2–4 years |
EPA+DHA: 100–150 mg/day |
|
|
4–6 years |
EPA+DHA: 150–200 mg/day |
|
|
6–10 years |
EPA+DHA: 200–250 mg/day |
|
|
10 years–adult |
EPA+DHA: at least 500 mg/day |
International Society for the Study of Fatty Acids and Lipids (ISSFAL) |
|
Pregnant/Breastfeeding Women |
300 mg/day (early-mid pregnancy and breastfeeding: EPA+DHA); 200 mg/day (late pregnancy: DHA) |
FAO, with emphasis on DHA for fetal and newborn development.
Note:
|
Who Should Consider Omega-3 Supplementation ?
Omega-3 Suitable Groups for Supplementation
Group 1: Infants and Young Children (0–4 years)
The ages 0–4 are crucial for growth, especially for the development of learning networks. Fish oil, rich in Omega-3, can be supplemented from birth, with a particular focus on ensuring adequate DHA intake until the age of 2. After age 2, it’s recommended to choose a formula containing both EPA and DHA for balanced supplementation.
Group 2: Growing Children and Adolescents (4–18 years)
From preschool to school age and through adolescence, children are in a positive nitrogen balance, requiring a large amount of balanced nutrients, including Omega-3. During these growth years, DHA supports learning and visual acuity, while EPA aids in mood stabilization, enhances focus, and stabilizes emotions. Together, EPA and DHA provide learning and developmental benefits.
Group 3: Pregnant and Breastfeeding Mothers
As the mother’s body prioritizes nutrients for the fetus, it’s vital for pregnant mothers to ensure adequate Omega-3 intake, particularly DHA, which is crucial for fetal development. It’s recommended to supplement with DHA throughout pregnancy. Closer to delivery, many may choose to switch to DHA-only supplements (although typical diets contain both EPA and DHA). Both are generally suitable unless advised otherwise by a doctor or nutritionist.
Group 4: Individuals with Unbalanced Diets (Frequent Diners Out)
For those who often eat out, consume fast food, or have unbalanced eating habits, it’s challenging to ensure weekly intake of high Omega-3 fish dishes prepared in an optimal way. Regular Omega-3 fish oil supplementation is essential for these individuals to meet their Omega-3 needs. Since Omega-3 is an essential fatty acid that the body cannot produce, supplementation can ensure sufficient EPA and DHA intake, supporting health and cognitive development.
How to Choose Fish Oil Omega-3 ?
Guidelines for Choosing Omega-3
Principle 1: Safe and Pure Source
Due to environmental pollution, food safety is particularly important when selecting Omega-3 for children. Many harmful substances accumulate in large, long-living, predatory fish. Therefore, it’s recommended to choose smaller fish species or fish oil derived from them, and to check the final product's lab reports for quality assurance. Ensure it is free from heavy metals, harmful microorganisms, and other contaminants.
Principle 2: Fish Oil Type
Fish oil can come in TG, EE, and rTG forms, with each form influencing the absorption process differently. TG and rTG forms, which match the body's natural fat storage structure, are absorbed faster. EE forms, however, are esterified, meaning they require enzymatic hydrolysis before absorption, which can vary based on individual digestive health.
- TG (Triglyceride) Form: Extracted directly from fish, retains the natural structure, generally has lower Omega-3 concentration but faster absorption due to its similarity to body fat.
- EE (Ethyl Ester) Form: To increase Omega-3 concentration, fish oil is esterified, which may slow absorption and affect individuals differently due to digestive variations.
- rTG (Re-esterified Triglyceride) Form: This process reverts EE back to a triglyceride form, with a higher concentration of Omega-3 and similar absorption benefits as TG.
|
Fish Oil Type |
Absorption Rate |
Omega-3 Concentration |
Suitable for |
|
TG |
Fast |
Lower |
Children (natural, low dosage) |
|
EE |
Slowest |
Highest |
Healthy adults with good digestion |
|
rTG |
Fast |
High |
Adults needing higher dosage |
Principle 3: Effective EPA/DHA Content
Nutritionists emphasize that after ensuring the fish oil is uncontaminated, the next priority should be the levels of EPA and DHA, not just the overall concentration. For growing children, safety and appropriate nutritional content are key factors. Rather than focusing solely on Omega-3 concentration, check the exact EPA and DHA amounts to meet daily needs. The ideal Omega-3 fish oil provides adequate EPA and DHA levels, is safe, and has minimal additives, ensuring effective supplementation for different age groups and health conditions.
Omega-3 Recommends : RISAL Kids Fish Oil Chewable Capsules
Feature 1: Carefully Selected, Eco-Friendly Pure Fish Oil
RISAL Kids Fish Oil Chewable Capsules use 100% pure Alaskan cod liver oil certified by the MSC, sourced from sustainable, pollution-free fisheries. The final product undergoes independent third-party testing to ensure the softgels are free from heavy metals, plasticizers, and harmful microbes, providing parents peace of mind in giving this supplement to their children.
Feature 2: Ideal Omega-3 Content for Children
Each 400 mg TG-form cod liver oil capsule contains 100 mg EPA and 66 mg DHA, aligning with the FAO's recommended daily EPA and DHA intake for children. The TG form promotes fast absorption and offers the appropriate dosage to support children’s healthy growth and joyful learning.
Feature 3: Odor-Free and Purity Assured
Children often dislike the fishy taste of fish oil. RISAL Kids Fish Oil Chewable Capsules undergo a seven-step purification process certified by NSF, removing any fishy odor and impurities. Flavored with natural orange oil, they have a mild orange aroma, making Omega-3 supplementation a pleasant experience.
Feature 4: Designed Specifically for Children Aged 3 and Up
These capsules are designed in an intriguing fish-shaped soft gel that children can chew, adding enjoyment to their daily nutrition. For children who dislike the outer coating, the soft gel can be peeled. The formula is free from sugar, preservatives, artificial colors, and flavors, eliminating unnecessary additives and focusing solely on essential nutrients tailored for children’s needs.