Omega-3 for children: what are the most effective additives

Omega-3 for children: What are the most effective supplements? Complete guidance for caring parents

I. Introduction: why omega-3 is important for the growing organism

Omega-3 fatty acids are polyunsaturated fats necessary for the normal functioning of the body. They are classified as «irreplaceable», since the body cannot synthesize them independently and should receive them from food or additives. For children who are in the period of active growth and development, the role of Omega-3 is difficult to overestimate. They participate in the formation of the brain, vision, nervous system, and also affect immunity, cardiovascular system and general health.

The lack of omega-3 in children can manifest itself in various forms, including:

• Problems with training and concentration: Reduced attention, hyperactivity, difficulties with memorizing information.
• Visual impairment: Dry eyes, deterioration of night vision.
• Skin problems: Dryness, eczema, allergic reactions.
• Sleep disorders: A restless dream, difficulties with falling asleep.
• Weakened immunity: Frequent colds and infections.
• Emotional instability: Irritability, anxiety, depression.

Therefore, ensuring the sufficient revenue of omega-3 to the child’s body is an important task for parents. However, not all food and additives are equally effective. It is necessary to take into account various factors, such as the type of omega-3, dosage, form of release, quality and safety of the product.

II. Types Omega-3: EPA, DHA and ALA-what’s the difference?

There are three main types of omega-3 fatty acids that are relevant to human health:

• EPA (eicopascentenoic acid): EPA has pronounced anti -inflammatory properties. It is involved in the synthesis of eicosanoids — hormone -like substances that regulate inflammation, blood coagulation and immune reactions. EPA is also important for maintaining the health of the cardiovascular system.

• DHA (Docosaexaenoic acid): DHA is the key component of the cell membranes of the brain and the retina. It plays a critical role in the development of cognitive functions, vision and nervous system. DHA is especially important for pregnant and nursing women, as well as for children in the first years of life.

• ALA (alpha-linolenic acid): ALA is contained in plant sources, such as flaxseed, chia and walnuts. In the body, ALA can be partially transformed into EPA and DHA, but this process is quite ineffective. The conversion of ALA in EPA and DHA depends on various factors, including age, gender, genetics and general health. In children, the effectiveness of ALA transformation into EPA and DHA can be especially low.

For children, the most important are EPA and DHA, since they have a direct effect on the development of the brain and nervous system. Therefore, when choosing omega-3 additives for children, you should give preference to products containing precisely EPA and DHA.

III. Sources Omega-3: food products vs. Additives

Omega-3 can be obtained both from food and additives.

A. Food products, rich omega-3:

• Fat fish: Salmon, mackerel, herring, tuna, sardines — the best sources of EPA and DHA. It is recommended to consume fatty fish 2-3 times a week. It is important to choose fish caught in the wild, and not grown on farms, since it contains more omega-3 and less pollutants.
• Seafood: Shrimp, oysters, mussels also contain a certain amount of omega-3.
• Eggs: Eggs enriched by Omega-3 contain an increased amount of DHA.
• Nuts and seeds: Walnuts, flaxseed, chia seeds contain ALA.
• Vegetable oils: Flaxseed oil, chia oil contain ALA.
• Enriched products: Some products, such as milk, yogurt and juices, are enriched with omega-3.

B. Omega-3 supplements:

Omega-3 additives can be useful if the child does not receive enough omega-3 from food, has certain health states or is simply a fertilize in food. There are several types of omega-3 additives:

• Fish oil: The most common type Omega-3 additives. Contains EPA and DHA. It is important to choose fish oil from trusted manufacturers, which has undergone cleaning from heavy metals and other pollutants.
• Crill oil: EPA and DHA source, as well as antioxidant Astaxantin. Crile oil is considered more bioavailable than fish oil, that is, it is better absorbed by the body. However, it can also be more expensive.
• Algae oil: Suitable for vegetarians and vegan. Algae is the primary source of EPA and DHA in the food chain of fish. Algae oil is environmentally friendly and does not contain pollutants that may be contained in fish.
• Linseed oil: Contains ALA. It is not a preferred source of omega-3 for children, since the conversion of ALA in EPA and DHA in children is low.

IV. Omega-3 dosage for children: how much do you need?

The recommended dosage of omega-3 for children depends on the age, state of health and individual needs. General recommendations for EPA and DHA consumption:

• Infants (0-12 months): It is recommended to receive DHA from breast milk or specialized mixture. If the child is artificial feeding, choose the mixtures enriched with DHA.
• Children (1-3 years old): 700 mg omega-3 per day, including 100-150 mg EPA and DHA.
• Children (4-8 years old): 900 mg omega-3 per day, including 150-200 mg EPA and DHA.
• Children (9-13 years old): 1000 mg omega-3 per day, including 200-250 mg EPA and DHA.
• Teenagers (14-18 years old): 1100-1600 mg omega-3 per day, including 250-500 mg EPA and DHA.

It is important to remember that these are general recommendations. Children with certain health conditions, such as ADHD, allergies or autoimmune diseases, may require a higher omega-3 dosage. Before taking the omega-3 additives, it is recommended to consult a doctor or nutritionist.

V. Forms of the release of omega-3 additives for children: choose the best

Omega-3 additives for children are available in various forms of release:

• Liquid fish oil: It is easy to dose and mix with food or drinks. Some manufacturers add flavorings to improve taste.
• Capsules: Convenient for admission, but can be difficult to swallow for young children.
• Chewing sweets (jelly bears): Popular among children thanks to taste and shape. However, it is important to choose chewing sweets with a low sugar content and artificial dyes.
• Enriched products: Some foods, such as yogurt, milk and juices, are enriched with omega-3. This can be a good way to receive omega-3, but should not replace full-fledged additives.

When choosing a form of release of omega-3 additives for a child, it is necessary to take into account his age, preferences and the ability to swallow tablets or capsules.

VI. Criteria for choosing high-quality omega-3 additives for children: what to pay attention to

When choosing omega-3 additives for children, you need to pay attention to the following factors:

• EPA and DHA content: Make sure that the additive contains a sufficient amount of EPA and DHA corresponding to the needs of your child.
• Omega-3 form: Triglycerides (TG) or ethyl ethers (EE). Triglycerides are a more natural form of omega-3 and are better absorbed by the body. However, ethyl ethers may contain a higher concentration of EPA and DHA.
• Omega-3 source: Fish oil, croil or algae oil. Choose a source that corresponds to your dietary preferences and needs.
• Cleaning method: Make sure that the additive has passed the cleaning of heavy metals (mercury, lead, cadmium), dioxins and other pollutants.
• Certification: Look for products certified by independent organizations such as NSF International, IFOS (International Fish Oil Standards) or USP (United States Pharmacopeia). These organizations check the products for compliance with quality and safety standards.
• Best before date: Pay attention to the expiration date of the product.
• Reputation manufacturer: Choose products from well -known and trusted manufacturers with a good reputation.
• Reviews: Read other parents’ reviews about the product.
• Taste: If you choose liquid fish oil or chewing sweets, pay attention to the taste of the product. Some manufacturers add flavorings to improve taste.
• Price: The price is not always an indicator of quality. Compare the prices of various products, taking into account the content of EPA and DHA and other factors.

VII. Possible side effects and precautions

Omega-3 additives, as a rule, are safe for children, if you take them in recommended doses. However, some children may have side effects, such as:

• An unpleasant taste of fish: This is a common side effect, especially when taking fish oil. To reduce the unpleasant taste, you can take fish oil during meals or store it in the refrigerator.
• Indigestion: Nausea, diarrhea, bloating. To reduce the risk of stomach disorders, start taking omega-3 with a low dose and gradually increase it.
• Blood thinning: Omega-3 can dilute blood. If your child takes drugs that thinning blood (for example, warfarin), before taking omega-3 additives, you need to consult a doctor.
• Allergic reactions: Some children may have an allergy to fish or seafood. If your child has an allergy to fish or seafood, choose algae oil.

Precautions:

• Consult a doctor: Before taking the omega-3 additives, it is recommended to consult a doctor, especially if your child has any diseases or he takes any medication.
• Do not exceed the recommended dose: Exceeding the recommended dose of Omega-3 can lead to side effects.
• Keep additives in no way for children: To avoid accidental poisoning.
• Choose products from trusted manufacturers: To be sure of the quality and safety of the product.
• Follow the reaction of the child: After the start of taking omega-3 additives, follow the reaction of the child. If he has any side effects, stop taking the additive and consult your doctor.

VIII. Omega-3 for children with special needs

Omega-3 can be especially useful for children with certain health conditions, such as:

• ADHD (attention deficit syndrome and hyperactivity): Studies have shown that omega-3 can improve attention concentration, reduce hyperactivity and impulsivity in children with ADHD.
• Autism: Some studies have shown that Omega-3 can improve social skills, communication and behavior in children with autism.
• Allergies: Omega-3 has anti-inflammatory properties and can help reduce allergies, such as eczema and asthma.
• Depression and anxiety: Omega-3 can improve mood and reduce the symptoms of depression and anxiety.
• Asthma: Omega-3 can reduce inflammation in the respiratory tract and improve the function of the lungs in children with asthma.

Children with special needs may need a higher dosage of Omega-3. Before taking Omega-3, it is recommended to consult a doctor.

IX. Myths and errors about omega-3 for children

There are several common myths and misconceptions about omega-3 for children:

• Myth: Omega-3 is a medicine. Omega-3 is not a medicine, but a food supplement. She cannot cure any diseases, but can help improve the general health.
• Myth: The more omega-3, the better. Exceeding the recommended dose of Omega-3 can lead to side effects.
• Myth: All Omega-3 additives are the same. The quality of the Omega-3 additives can vary significantly. It is important to choose products from trusted manufacturers that have undergone cleaning of pollutants.
• Myth: Omega-3 is necessary only for children with development problems. Omega-3 is important for all children, regardless of their state of health.
• Myth: If a child eats a lot of fish, he does not need Omega-3 additives. Not all children eat enough fish to satisfy their needs for omega-3. In addition, the omega-3 content in fish can vary depending on its type, origin and method of preparation.

X. Popular Omega-3 Brands for Children

The market has many Omega-3 brands for children. Some of the most popular and recommended brands include:

• Nordic Naturals: Known for its high quality and purity. It offers a wide range of omega-3 additives for children, including liquid fish oil, chewing sweets and capsules.
• Carlson Labs: Offers high-quality omega-3 additives for children who have passed cleaning from heavy metals and other pollutants.
• Barlean’s: Offers liquid fish oil with various tastes that children like.
• Garden of Life: Offers organic omega-3 additives for children, including algae oil.
• Wiley’s Finest: Offers concentrated omega-3 additives for children containing high doses of EPA and DHA.

XI. Omega-3 and a healthy lifestyle

Omega-3 is an important part of a healthy lifestyle, but not the only one. For optimal health and development of a child, it is necessary:

• Balanced nutrition: Make sure your child receives a diverse and balanced diet rich in fruits, vegetables, whole grain products and proteins.
• Regular physical activity: Encourage the child for regular sports or physical exercises.
• Sufficient sleep: Provide the child with a sufficient amount of sleep.
• Restriction of the time spent on the screen: Limit the time spent by the child to watch TV, using a computer or mobile devices.
• Regular medical examinations: Regularly visit a doctor for preventive examinations and consultations.

XII. Future research in the field of omega-3 and children’s health

Studies in the field of omega-3 and children’s health are ongoing. In the future, new data may appear on the role of Omega-3 in the prevention and treatment of various diseases, as well as the optimal dosages and forms of omega-3 for children.

XIII. Final recommendations

Omega-3 fatty acids play an important role in the development and health of children. Ensuring the sufficient omega-3 intake to the child’s body is an important task for parents. Choose high-quality omega-3 additives, taking into account the age, state of health and individual needs of your child. Do not forget about a balanced diet, regular physical activity and a healthy lifestyle in general. Before taking Omega-3, it is recommended to consult a doctor.

Xiv. Glossary

• Omega-3: Polyunsaturated fatty acids necessary for the normal functioning of the body.
• EPA (eicopascentenoic acid): Omega-3 fatty acid with anti-inflammatory properties.
• DHA (Docosaexaenoic acid): Omega-3 fatty acid, the key component of cell membranes of the brain and retina.
• ALA (alpha-linolenic acid): Omega-3 fatty acid contained in plant sources.
• Fish oil: EPA and DHA source obtained from fish fat.
• Crill oil: The EPA and DHA source, as well as antioxidant Astaxantin, obtained from Crill.
• Algae oil: EPA and DHA source obtained from algae.
• Triglycerides (TG): Natural form omega-3.
• Ethyl ethers (ee): The synthetic form of omega-3.
• ADHD (attention deficit syndrome and hyperactivity): Disorder of the development of the nervous system, characterized by problems with attention, hyperactivity and impulsivity.
• Bioavailability: The degree in which the substance is absorbed by the body.
• IFOS (International Fish Oil Standards): An independent organization certifying fish oil for compliance with quality and safety standards.

This article aims to be as comprehensive as possible. Please consult with a healthcare professional before making any decisions about your child’s health.