Why omega-3 is so important for kids

DThanks to new scientific findings, the topic of omega-3 fatty acids is becoming increasingly important. We are hearing more and more about studies involving children that report various effects of these nutrients.

One group of people is particularly central to current research – omega-3: children are now being studied in numerous research studies, from pregnancy through adolescence.

But has anyone ever really been able to explain exactly what it is about?

What are omega-3 fatty acids, anyway?

Omega-3 fatty acids belong to the “unsaturated” fatty acids. These long-chain molecules have either a single (→ monounsaturated) or multiple double bonds (→ polyunsaturated) between certain carbon atoms.

A special group of unsaturated fatty acids is the family of omega-n fatty acids. Biochemists use the letter n to denote the position of the first double bond from the so-called omega end of the molecule. Omega-3 therefore refers to the third carbon atom.

The right ratio of omega-3 to omega-6 fatty acids

For the human body, omega-3 fatty acids and omega-6 fatty acids are essential nutrients. This means that we cannot produce them ourselves, but must obtain sufficient amounts of these important compounds through our diet.

The German Nutrition Society (DGE) recommends obtaining 2.5 percent omega-6 fatty acids and 0.5 percent omega-3 fatty acids from food.² This corresponds to an omega-6 to omega-3 ratio of 5 to 1. On average, children and adults in Germany consume eight times as many omega-6 fatty acids, significantly exceeding the DGE reference value.

What omega-3 fatty acids are there?

In nature, we find a large number of omega-3 fatty acids, which occur in different foods and have various effects on our bodies. Below, we would like to introduce the three most important ones.

DHA and EPA

The best-known and most extensively researched representatives are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They occur in varying concentrations in microalgae, cold-water fish, and tiny crustaceans (krill).

ALA

Plant-based foods such as flaxseeds and walnuts contain a different omega-3 fatty acid: alpha-linolenic acid (ALA).

What is the difference?

Doctors refer to DHA and EPA as biologically active, but not ALA. What does that mean?

We can use biologically active molecules directly. A nutrient such as alpha-linolenic acid, on the other hand, must first be modified with the help of enzymes produced by the body. For this reason, omega-3 fatty acids from fish and microalgae are much more important to us.

Several studies show that our body converts some alpha-linolenic acid into eicosapentaenoic acid and docosahexaenoic acid. However, the conversion rate is not particularly high: 100 milligrams of ALA produce only five to ten milligrams of EPA and two to five milligrams of DHA.^{3, 4}

Where omega-3 fatty acids are involved in our body

As an essential component of phospholipids, DHA is found in all cell membranes. Our brain and the photoreceptors in the retina are particularly rich in this valuable nutrient.⁶ By weight, DHA accounts for almost 50 percent of the membranes of nerve cells.⁷

Our body primarily needs EPA to produce eicosanoids. Alpha-linolenic acid, in turn, serves as the starting material for certain substances known in medicine as series-3 eicosanoids. ALA also reduces the production of the omega-6 fatty acid arachidonic acid.⁹

What science says about omega-3 fatty acids in children

A total of 59 Mexican schoolchildren with mild to moderate malnutrition took part in a 2014 clinical study. First, the cognitive abilities of all participants were assessed. They were then randomly assigned to two groups.

One group received a dietary supplement containing omega-3 fatty acids for three months, while the other children took a dummy medication (placebo). The active treatment consisted of a daily dose of three capsules, each containing 60 mg of DHA and 90 mg of EPA. The placebo group received the same number of capsules, but they were filled only with soybean oil.

The cognitive abilities of all study participants were then assessed again. The result: Perception, attention, and the processing of external stimuli improved in more than 70 percent of the schoolchildren from the omega-3 group.¹⁴

In recent decades, scientists have conducted studies with pregnant women to investigate the effects of a fish-rich diet on the physical and mental development of unborn children. An Australian group analyzed data from nearly 20,000 pregnant women.

Women who consumed omega-3 fatty acids through food or dietary supplements during pregnancy were compared with those who took a placebo or no specific supplement.

For women in the omega-3 groups, the risk of preterm birth (34 weeks of pregnancy or less) was reduced by 41%, and the risk of stillbirth by 26%. In addition, children in the group without omega-3 had a 10% higher risk of being born underweight.¹⁵

How much omega-3 fatty acids do children need per day?

To this day, doctors and scientists have not reached agreement on the actual daily requirement for Omega 3 for children. Recommendations therefore differ considerably in some parts of the world.

The Food and Agriculture Organization of the United Nations (FAO) specifies the following daily requirements for EPA and DHA for children:

Recommendation of the Food and Agriculture Organization of the United Nations (FAO).²⁷

For adults, the recommended intake varies between 250 and 500 milligrams per day:

Recommendations for the daily intake of DHA and EPA for adults.

The Australian government updated its values for omega-3 fatty acid intake in 2017. Overall, these figures are considerably lower than those of the other countries:

Nutrient reference values for Australia and New Zealand.³²

Which recommendations should I follow now?

The many different figures may initially seem confusing. For men and women, it is advisable to reach an average daily amount of 250 to 500 milligrams of EPA and DHA. For children, intake depends on age. As a rule of thumb, 55 to 200 milligrams of DHA and EPA per day are sufficient in most cases.

How to meet your daily omega-3 fatty acid requirements

Numerous microalgae produce large amounts of EPA and DHA. Cold-water fish particularly enjoy eating these tiny organisms and store the valuable nutrients in their own fatty tissue.³³ Among the best natural sources of omega-3 fatty acids are oily saltwater fish such as sardines, herring, mackerel, and salmon.

You can either buy them fresh at the market or prepare them as frozen food. If your family does not particularly like fish, fish and algae oil (Schizochytrium sp.) are a good alternative. Just one to two teaspoons of algae oil extract per week is more than enough to meet your EPA and DHA requirements.

In the following table, we have listed various portions of food in grams (g) that, according to the DGE recommendation, you should consume per day to obtain at least 250 mg of DHA and EPA.

Foods containing DHA and EPA.^{34, 35}
* 1 teaspoon equals 5 grams of oil.

Vegetarians and vegans have various plant-based foods and oils available as alternatives. Since the body still has to convert the alpha-linolenic acid they contain into the biologically active molecules DHA and EPA, greater losses occur.

Only about five to ten percent of the total amount of ALA is actually used. Therefore, around 2,500 to 5,000 milligrams of ALA are needed to obtain 250 milligrams of EPA and DHA, which you can find in the following foods.

Plant-based sources of ALA.³⁵
** 1 tablespoon equals 15 grams of oil.

For children, one meal containing 100 grams of salmon or 150 grams of mackerel once a week is sufficient. Anyone who eats a handful of walnuts every day and regularly uses flaxseed oil can also meet their omega-3 fatty acid requirements.

That sounds simple. But do we also have bodily stores for EPA and DHA?

Or is it better to consume these vital nutrients every day?

Like cold-water fish, humans also store unsaturated fatty acids in their tissues. In addition, our own cell membranes serve as a storage site for omega-3 fatty acids.³⁶

Thus, it is entirely sufficient to eat a large portion of omega-3-rich foods once or twice a week.

When are omega-3 fatty acid supplements useful?

Many older people probably still remember the pungent taste of cod-liver oil that their parents forced them to swallow by the spoonful. Fortunately, that is no longer necessary today. There are krill oil and fish oil capsules with a more neutral taste.

High-quality algae oil extracts are now also available. They are suitable not only for vegetarians and vegans, but also for anyone who wants to obtain their omega-3 fatty acids directly from their original source or avoid contaminants such as heavy metals.

Who is an omega-3 fatty acid supplement suitable for?

If fish, flaxseed, rapeseed oil, walnut oil, or flaxseed oil is not regularly on the menu, all family members can benefit from a product containing fish oil or algae oil.

How much should I dose the dietary supplement?

To be completely sure, it is best to follow the manufacturer's recommendation. The dosage amounts listed above can serve as a guide. Accordingly, children aged four to six need between 55 and 200 milligrams of EPA and DHA per day.

If you want to treat certain conditions such as allergies or ADHD in children with omega-3 fatty acids, you should not do so on your own. First speak with the pediatrician or consult a naturopath with extensive experience treating children.

Conclusion

The biologically active omega-3 fatty acids EPA and DHA are essential nutrients in our diet and are currently the focus of various research groups.

By eating fatty fish such as sardines, herring, salmon, or mackerel, pregnant and breastfeeding mothers ensure an optimal supply for their little ones. It is also important for somewhat older children and teenagers to regularly have fish dishes and salads with flaxseed, walnut, or rapeseed oil on the menu.

People who dislike fish can instead opt for a valuable dietary supplement made from algae or fish oil.

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