When it comes to children’s nutrition, there’s one nutrient that’s often overlooked—but increasingly important for brain development, behavior, and even heart health: omega-3 fatty acids.

You’ve probably heard of them. Maybe you’ve even wondered if your child is getting enough. If you’ve stood in the supplement aisle staring at fish oil bottles and confusing acronyms like DHA, EPA, and ALA, you’re not alone.

That’s why I invited Elana Natker, MS, RDN, onto The Nourished Child Podcast. Elana is a nationally recognized dietitian and science communicator who works with GOED, the Global Organization for EPA and DHA Omega-3s. With more than 20 years of experience in food and nutrition communications, she helps translate complex science into practical advice that parents and professionals can use.

In this episode, we dig deep into the role of omega-3 fats in children’s health—from pregnancy through adolescence—and answer one of the most common questions I hear from parents: Should my child be taking a fish oil supplement?

What Are Omega-3 Fats—and Why Do They Matter?

Omega-3s are a family of essential fatty acids that our bodies can’t make on their own. That means we have to get them through food or supplements. While there are three main types—ALA, EPA, and DHA—not all omega-3s are created equal.

ALA (alpha-linolenic acid) is found in plant foods like flaxseed, chia seeds, and walnuts. While it’s beneficial, the body doesn’t efficiently convert ALA into EPA and DHA—the omega-3s that research shows have the biggest impact on heart, brain, and eye health.

EPA and DHA come mainly from fatty fish (like salmon, sardines, and anchovies) or marine-based supplements (like fish oil or algae oil). These are the forms most closely linked to health outcomes—especially during early development.

Kids and Omega-3s: Are They Getting Enough?

Here’s the short answer: Probably not.

As Elana pointed out, fish is the only food category where U.S. children consistently fall short—regardless of age group. This means many kids are missing out on the most reliable source of EPA and DHA.

Some of the key roles of omega-3s in children include:

• Brain development and cognitive function
• Visual development and eye health
• Mood regulation and behavior
• Heart health, including triglyceride regulation
• Inflammation reduction

Emerging research is also exploring links between omega-3 status and ADHD, depression, sleep, and obesity in children.

Omega-3s and ADHD, Depression & More

Recent studies suggest that children with ADHD or mood disorders may have lower levels of EPA and DHA, and that supplementing may help improve focus, behavior, and mood—especially when combined with traditional therapies.

While the science is still evolving, Elana shared that:

“Adding more EPA and DHA to the diet is a low-risk intervention that can have big potential upsides—especially in kids who aren’t eating fish regularly.”

Even in children without clinical diagnoses, omega-3s may support improved attention, sleep quality, and stress resilience.

So, How Much Omega-3 Does Your Child Need?

Here’s where things get tricky. There’s no official daily recommendation for omega-3s in U.S. children, but several global health organizations recommend 250–500 mg of combined EPA and DHA per day.

GOED, Elana’s organization, suggests:

• 500 mg/day for adults
• 250–500 mg/day for children, depending on age and health status

Children with higher needs—such as those with ADHD, larger body size, or low fish intake—may benefit from 1,000–3,000 mg/day, under a healthcare provider’s guidance.

Can Kids Get Enough Omega-3s From Food?

In theory, yes. But in reality, most kids don’t eat two servings of fatty fish per week, as recommended by the Dietary Guidelines for Americans.

Omega-3-rich foods include:

• Salmon
• Sardines
• Anchovies
• Mackerel
• Tuna (limit for mercury)
• Fortified eggs or dairy (some varieties)
• Algae-based products (for vegetarians/vegans)
  

However, even kids who do eat fish may not get consistent enough intake to meet optimal levels. That’s why supplementation is often a helpful tool.

Omega-3 Supplements for Kids: What to Know

Navigating the supplement aisle can be overwhelming. Elana broke it down into several kid-friendly formats:

• Liquid oils: Can be mixed into yogurt or smoothies (watch for fishy taste)
• Emulsified “smoothie” oils: Taste better, more palatable for kids
• Chewables (not gummies): Higher doses in a candy-like texture, often sugar-free
• Mini softgels: Easier for older kids to swallow

One key tip: Always read the supplement label. The front of the bottle may say “1,000 mg fish oil,” but that doesn’t reflect the actual amount of EPA and DHA. Flip to the back and add up those numbers to know how much omega-3 your child is truly getting.

What About Safety? Mercury and Contaminants

Some parents worry about mercury in fish oil. Elana reassured listeners that high-quality fish oil supplements are highly refined, and most brands (especially those affiliated with GOED) routinely test below global standards for contaminants like mercury and PCBs.

“The refining process for supplements is incredibly sensitive—it’s designed to isolate the beneficial fats and remove anything harmful.”

Still, it’s always smart to buy from reputable brands and check for third-party testing.

When Should Parents Start Thinking About Omega-3s?

From pregnancy through adolescence, omega-3s play a key role in child development:

• Prenatal: Supports fetal brain and eye development, and reduces preterm birth risk
• Infancy: DHA is often added to formula and passed through breastmilk
• Early childhood: Introduce fish when possible, or consider a supplement
• Adolescence: Ongoing brain development, mental health, and heart health benefits
  

If your child avoids fish, has behavioral or cognitive concerns, or falls into a higher-risk category, a supplement is worth considering.

Final Thoughts: Is Omega-3 Supplementation Right for Your Child?

As a pediatric dietitian, I often recommend omega-3 supplements—especially for kids who don’t eat much (or any) fish.

There’s strong science behind EPA and DHA. And unlike many other “hot topic” nutrients, omega-3s have a clear safety profile and well-established benefits for kids.

The bottom line? There’s a lot of upside—and not much downside.

If you’re considering a supplement, work with a pediatrician or pediatric dietitian to find the right type and dose for your child.

Resources & More

• Learn more about GOED: www.goedomega3.com
• Reach out to Elana: elana@goedomega3.com
• Subscribe to The Nourished Child podcast for more expert-led episodes
• Check out Kids Thrive at Every Size for more on omega-3s and children in larger bodies
  

Give your child a loving squeeze today—and maybe a fish oil spoonful, too.