Omega-3 for children: which additives are safe and effective

The role of omega-3 fatty acids in the development of the child

Omega-3 fatty acids are polyunsaturated fatty acids that play a critical role in the development and functioning of the child’s body. They relate to indispensable fatty acids, since the body is not able to synthesize them on its own and should receive them from food or additives. Three main types of omega-3 fatty acids, which are of the greatest importance to children’s health, include:

Alpha-linolenic acid (Alk): Contained in plant sources such as linseed seeds, chia, walnuts and vegetable oils (for example, linseed, soy, rapeseed). ALK is the predecessor of other omega-3 fatty acids, but the effectiveness of its transformation into EPC and DGC in the body is limited.
Eicosapentaenic acid (EPA): Contained mainly in fatty fish and seafood, as well as in some enriched products and additives. EPC is important for maintaining health of the cardiovascular system and has anti-inflammatory properties.
Docosahexaenic acid (DHA): It is the most important omega-3 fatty acid for the development of the brain and vision, especially in early childhood. DHK is also contained in fatty fish and seafood.

Meaning for the development of the brain and nervous system: DGC is the main structural component of cell membranes of the brain and retina. It plays a key role in the development of neural connections, improving cognitive functions, memory, attention and learning ability. Enough consumption of DHC is especially important during pregnancy and in the first years of the child’s life, when the brain is actively developing.

Visual support: DGC is also the main component of the retina and is necessary to maintain visual acuity and the correct functioning of the visual system.

Strengthening the immune system: Omega-3 fatty acids, especially EPC, have anti-inflammatory properties that can help strengthen the immune system and reduce the risk of chronic diseases.

Mood and behavior regulation: Some studies show that sufficient consumption of omega-3 fatty acids can improve mood, reduce irritability and aggressiveness in children, as well as alleviate the symptoms of ADHD (attention deficit syndrome).

Influence on the health of the cardiovascular system: Omega-3 fatty acids contribute to a decrease in blood triglycerides in the blood, improve the elasticity of blood vessels and a decrease in the risk of developing cardiovascular diseases in the future.

Sources of omega-3 fatty acids for children

The best way to ensure sufficient consumption of omega-3 fatty acids is a balanced diet, including foods rich in these healthy fats.

Food sources:

Fat fish: Salmon, tuna, sardines, herring, mackerel – excellent sources of EPK and DGK. It is recommended to consume fatty fish 2-3 times a week. It is important to choose a low mercury fish, especially for children and pregnant women.
Seafood: Shrimp, mussels, oysters also contain omega-3 fatty acids, although in smaller quantities than fatty fish.
Plant sources: Flaxseed, chia, walnuts, pumpkin seeds, soybeans and vegetable oils (linseed, soy, rapeseed) contain Alk. However, as mentioned earlier, the effectiveness of the transformation of the ALK into EPK and DGC in the body is limited.
Enriched products: Some products, such as milk, yogurt, eggs, juice and cereals, are enriched with omega-3 fatty acids. Read the labels carefully to make sure that the product really contains a sufficient amount of EPK and DGK.

Recommendations for fish use:

Choose a low mercury fish, such as salmon, sardines, herring and cod.
Limit the consumption of fish with a high content of mercury, such as a shark, sword-fish, royal macrel and big-eyed tuna.
Regularly offer your child fish, starting with small portions and gradually increasing them.
Prepare the fish, bake or cook to maintain its beneficial properties.
Consider the possible allergies to fish and seafood.

When are Omega-3 additives needed?

Despite the importance of eating products rich in omega-3 fatty acids, it is not always possible to provide sufficient amount of them only at the expense of nutrition. In some cases, it may be required to take the Omega-3 additives.

Insufficient fish consumption: If the child does not eat fish or consumes it in insufficient quantities, additives can be useful to fill the deficiency of EPK and DGK.
Certain diseases: Children with some diseases, such as ADHD, asthma, allergies and autoimmune diseases, may require higher consumption of omega-3 fatty acids. In these cases, additives can be prescribed by a doctor.
Vegetarian or vegan diet: It is difficult for vegetarians and vegans to get enough EPK and DGK only from plant sources. Alternative alternatives for this group of children are an excellent alternative.

Types of Omega-3 additives for children

On the market there are many different Omega-3 additives intended for children. It is important to choose a quality and safe product that will be effective and well tolerated by the child.

The main types of additives:

Fish oil: The most common type of Omega-3 additive. Fish oil contains both EPC and DGK. It is important to choose fish oil obtained from environmentally friendly sources and has passed cleaning from mercury and other pollution.
Crill oil: Crill oil also contains EPK and DGK, as well as antioxidant Astaxantin. Some studies show that the crill oil can be better absorbed than fish oil, although additional studies are required.
Algae oil: Algae oil is a vegetarian and vegan source of the DGK. It is made of micro -cone, which are the primary source of DHC in the food chain of fish.
Linseed oil: Flue oil contains ALK, but, as mentioned earlier, the effectiveness of its transformation into EPC and DGC in the body is limited. Flaxseed oil can be useful for children who do not tolerate fish oil or krill oil, but it is important to remember that it is not an equivalent source of EPK and DGK.

Output forms:

Omega-3 additives are available in various forms to facilitate their reception by children.

Liquid fish oil: Liquid fish oil can be added to food or drinks. It often has flavored additives to mask the fish taste.
Chewing capsules: Chewing capsules are a convenient option for children who cannot swallow pills. They often have a fruit taste.
Capsules: Capsules with fish oil can be swallowed entirely or open and add the contents to food.
Marmalade sweets (chewing pastries): Marmalade sweets are an attractive option for children, but it is important to choose products with low sugar and artificial dyes.

How to choose the correct Omega-3 additive:

The choice of the correct Omega-3 additive for a child can be a difficult task. Here are a few factors that should be taken into account:

Content of EPK and DGK: Pay attention to the number of EPK and DGC in one portion. The higher the content of these fatty acids, the more effective the additive will be.
Omega-3 source: Choose additives obtained from environmentally friendly and reliable sources. For fish oil, it is important that it is obtained from fish caught in environmentally friendly waters and has passed from mercury and other pollution.
Cleanliness and safety: Make sure that the additive has been tested for heavy metals, pesticides and other contaminants. Look for products certified by independent organizations such as NSF International, USP or IFOS.
Output form: Choose the form of release that will be convenient for your child.
Taste: If you choose liquid fish oil or chewing capsules, pay attention to the taste. Some products have flavored additives that help to mask the fish taste.
Allergies: Consider possible fish allergies, seafood or other ingredients.
Doct’s recommendations: Consult a doctor before taking any additives, especially if the child has any diseases or he takes medicine.

Omega-3 dosage for children

The recommended dosage of omega-3 fatty acids for children depends on the age, state of health and individual needs. There is no universal dose suitable for all children.

General recommendations:

Infants (0-12 months): Most babies receive a sufficient amount of DHK from breast milk or enriched children’s mixture. If the child is on artificial feeding, choose a mixture enriched with DGK. Omega-3 additives are usually not required for babies, unless the doctor prescribes them for medical reasons.
Children 1-3 years old: The recommended daily dose of DHC is about 70 mg. This can be provided by the use of fat fish 1-2 times a week or taking Omega-3 additives.
Children 4-8 years old: The recommended daily dose of EPK and DGK is about 900 mg. This can be ensured by eating fatty fish 2-3 times a week or taking Omega-3 additives.
Children 9-13 years old: The recommended daily dose of EPK and DGK is about 1000 mg. This can be ensured by eating fatty fish 2-3 times a week or taking Omega-3 additives.
Teenagers (14-18 years old): The recommended daily dose of EPK and DGK is about 1100 mg for girls and 1600 mg for boys. This can be ensured by eating fatty fish 2-3 times a week or taking Omega-3 additives.

It is important to remember:

Always follow the instructions on the packaging additives.
Do not exceed the recommended dose.
Divide the daily dose into several techniques to improve assimilation.
Consult a doctor to determine the optimal dose of omega-3 for your child.

Dosage for certain diseases:

Children with some diseases may require a higher dose of omega-3 fatty acids. For example, children with ADHG are often prescribed higher doses of EPK and DGC to improve concentration and reduce hyperactivity. In these cases, the dosage should be determined by the doctor.

Omega-3 additive safety for children

In general, Omega-3 additives are considered safe for children, subject to recommended doses. However, like any additives, they can cause side effects in some children.

Possible side effects:

Disorder of the gastrointestinal tract: The most common side effects include nausea, vomiting, diarrhea, bloating and an unpleasant taste in the mouth. These side effects are usually light and pass on their own. To reduce the risk of side effects, it is recommended to start with a small dose and gradually increase it.
Fish taste: Some children may experience a fish taste in the mouth after taking Omega-3 additives. This can be reduced by taking additives during meals or choosing products with flavored additives.
Blood thinning: Omega-3 fatty acids can have a blood-dummy effect. This may be a problem for children who take anticoagulants or have blood coagulation disorders. In these cases, it is necessary to consult a doctor before taking Omega-3 additives.
Allergic reactions: In children with allergies to fish or seafood, allergic reactions to Omega-3 additives may occur. In these cases, it is necessary to choose algae -based additives.

Precautions:

Consult a doctor before taking any additives, especially if the child has any diseases or he takes medicine.
Start with a small dose and gradually increase it.
Do not exceed the recommended dose.
Keep the additives inaccessible to children.
Pay attention to the shelf life of the additive.
Choose additives from reliable manufacturers.
Tell the doctor about any side effects that arise in the child after taking Omega-3 additives.

Interaction with drugs:

Omega-3 fatty acids can interact with some drugs such as anticoagulants and antiplatelets. If your child takes any medicine, you need to consult a doctor before taking the supplements of omega-3.

Overdose:

An overdose of omega-3 with fatty acids is rare, but can lead to side effects, such as the disorder of the gastrointestinal tract, liquefaction of blood and impaired the function of the immune system. If you suspect an overdose, consult a doctor immediately.

Alternative ways to increase Omega-3 consumption

In addition to taking additives, there are other ways to increase the consumption of omega-3 fatty acids in children.

Include fatty fish in the diet: Try to include fatty fish in the child’s diet 2-3 times a week. Prepare the fish, bake or cook to maintain its beneficial properties.
Add flaxseed and chia to food: Flaxseed and chia can be added to cereals, yogurts, smoothies and pastries.
Use linseed and rapeseed oil to refuel salads: Flood and rapeseed oil are good sources of Alk.
Offer your child walnuts and pumpkin seeds: Walnuts and pumpkin seeds contain Alk and other beneficial nutrients.
Choose enriched products: Some products, such as milk, yogurt and eggs, are enriched with omega-3 fatty acids.
Create attractive dishes: Prepare the dishes that your child will like. For example, you can cook fish cutlets, casseroles or salads.
Put the child in the cooking process: Let the child help you in cooking so that he learn more about healthy foods and is used to a healthy nutrition.
Be example: If you yourself use foods rich in omega-3 fatty acids, your child is more likely to follow your example.

New research in the field of omega-3 and children’s health

Studies in the field of omega-3 fatty acids and child health are ongoing. New studies allow you to better understand the role of these beneficial fats in the development and functioning of the child’s body.

Omega-3 and SDVG: Many studies have shown that Omega-3 additives can improve SDVG symptoms in children, such as hyperactivity, inattention and impulsiveness.
Omega-3 and Asthma: Some studies show that omega-3 fatty acids can help reduce inflammation in the respiratory tract and alleviate the symptoms of asthma in children.
Omega-3 and allergies: Omega-3 fatty acids can help strengthen the immune system and reduce the risk of allergic reactions in children.
Omega-3 and cognitive functions: Studies show that sufficient consumption of omega-3 fatty acids can improve cognitive functions, memory, attention and ability to teach in children.
Omega-3 and mental health: Some studies show that omega-3 fatty acids can help improve mood and reduce the risk of depression and anxiety in children.

Future research areas:

Future studies will be aimed at studying the optimal dosage of omega-3 fatty acids for children with various diseases, as well as to study the long-term effect of omega-3 on the development and health of the child’s body.

Final recommendations

Omega-3 fatty acids play an important role in the development and functioning of the child’s body. Providing sufficient consumption of omega-3 fatty acids using a balanced diet and, if necessary, taking additives, may have a positive effect on the health of the child.

Key conclusions:

Omega-3 fatty acids, especially DGC, are necessary for the development of the brain, vision and the nervous system.
The best way to ensure sufficient consumption of omega-3 fatty acids is a balanced diet, including foods rich in these useful fats, such as fatty fish, seafood, linen seed, chia and walnuts.
Omega-3 additives can be useful for children who do not eat fish or use it in insufficient quantities, as well as for children with certain diseases.
When choosing an Omega-3 additive, it is important to take into account the content of the EPC and DGC, the source of omega-3, the purity and safety of the product, the form of release, taste and possible allergies.
The recommended dosage of omega-3 fatty acids for children depends on the age, state of health and individual needs.
In general, Omega-3 additives are considered safe for children, subject to recommended doses. However, like any additives, they can cause side effects in some children.
Consult a doctor before taking any additives, especially if the child has any diseases or he takes medicine.

Remember that your child’s health is the most important. Provide him balanced nutrition, regular physical exertion and enough sleep, and he will grow healthy and happy!