Fish is the main source of the omega-3s DHA and EPA, and it is also one of the foods children most often refuse. If that is your child, you are not alone, and there are several things you can do.
What plant foods can and can't do
Walnuts, chia seeds, flaxseed and some plant oils are rich in ALA, the plant omega-3. A child can meet their daily ALA amount from these foods. But the body turns only a small share of ALA into DHA and EPA, so a fish-free diet usually gives very little of these two.
Some foods are fortified with omega-3: certain brands of eggs, yogurt, milk and juice. Check the label to see which omega-3 they contain and how much.
Bringing fish back, gently
Children often accept fish in a form that doesn't look like fish:
- fish cakes or burgers with potato and herbs;
- home-made fish fingers, baked rather than fried;
- salmon or tuna flaked into rice, pasta or an omelette;
- sardines mashed with a little lemon on toast.
Offer small amounts alongside foods your child already likes, eat fish together as a family, and avoid pressure. It can take many tries before a child accepts a new food.
Omega-3 supplements for children: drops, syrups or chewables
If fish stays off the menu, a children's omega-3 supplement is one way to add DHA and EPA. They come in three common forms:
| Form | Good to know |
|---|---|
| Drops | A small daily amount, counted out drop by drop or mixed into a drink. Suits younger children. |
| Syrups | Measured with a spoon or cup. Larger volume per dose, often flavoured. |
| Chewables and gummies | For older children who can chew well. Often contain sugar; keep them out of reach, as children may treat them as sweets. |
Whatever the form, look at the label for:
- how much DHA and EPA each daily dose gives, not just "fish oil";
- the age it is made for;
- other ingredients, such as vitamin D, so you can count your child's total from all products;
- the source of the oil, if your child has a fish or seafood allergy.
Follow the dose on the pack and don't combine several supplements without advice. The FDA's general ceiling for adults is no more than 5 g a day of EPA and DHA combined from supplements; children's products give far less, but the daily dose on the pack is the one to follow.
When to talk to your child's doctor
Talk to your child's doctor before starting any supplement, and especially if your child has a fish or seafood allergy, a bleeding disorder or takes a medicine that affects blood clotting, has a long-term health condition, or eats a very restricted diet. The doctor can also tell you whether your child needs a supplement at all.
For more on food sources, read omega-3 foods for children.
Sources
- NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Consumers
- U.S. Food and Drug Administration. Advice about Eating Fish