What’s so Fishy About Omega-3 Supplements?
Sound familiar?
Salmon, mackerel, tuna…nope.
Steaming…baking…ooh let’s air fry…still not working.
Google: kid-friendly fish recipes…big fail!
If this sounds like your experience with feeding fish to your child, then know that you’re not alone. Most children turn up their nose at the sight of fish and before you know it, the salmon you made so lovingly has turned into floor decor.
But we have not yet hit the dead-end, folks. If your child is not ready for the marine life, omega-3 supplements are a great alternative for fueling your little one’s brain. Follow along as we discuss the whats, whys, and hows of omega-3 supplements.
ala, dha, epa - whats with all the acronyms?
The 3 main omega-3 fats out there are ALA, DHA, and EPA. While the body is independent and self-sufficient when it comes to cooking up its own nutrients, it cannot make ALA on its own (1). It needs ALA from food or supplements. The body then uses ALA from food/supplements to make EPA and DHA, but in very small quantities.
The importance of EPA and DHA for brain and behavioural development in children cannot be stressed enough (1). They play an important role in connecting all the different parts of the brain together. So, while ALA in the body can help make some EPA and DHA, the best way to stock up on these nutrients is through food or supplements.
who needs omega-3 supplements?
Vegans and vegetarians: omega-3 fat sources are very limited. You would need to take either the seafood or the seaweed route. Seafood is out of the question if your child is vegan or vegetarian. And seaweed noodles or a kelp smoothie might not be too appetizing either. So, where do we go from here? Answer: omega-3 supplements
Fish or shellfish allergies: we definitely don’t want to be experimenting with fish if a child is allergic.
Children who don’t like seafood
Children with behaviour challenges (ADHD, ADD, learning difficulties, aggression, sleep difficulties, temper tantrums, anxiety…and more) that are assessed by a pediatric practitioner
choosing the right omega-3 supplement
If you find supplement shopping mind-boggling, you’ve come to the right place. Here are a few tips to make your next trip to the pharmacy a stress-free experience.
Always ensure the NPN (Natural Product Number) is listed on the product packaging. This ensures that Health Canada has reviewed the supplement for its safety and quality.
Fish oil supplements are typically sourced from sardines, anchovies, mackerel, tuna, and codfish (2). In case of any allergies or if your child is vegan, algae-based supplements are a good alternative. Keep an eye out for a certified vegan symbol on the packaging.
For actual levels of DHA and EPA in the product per serving, check the back of the product label. The product should provide at least 250 mg of EPA and DHA per day, but no more than 3000 mg (3,4).
Some mild side effects you might want to prepare for are an unpleasant taste, bad breath, body odor, headache, and stomach issues like nausea and diarrhea (5).
Some supplements also contain omega-6 and omega-9 fats. They’re called omega-3-6-9 supplements. While omega-6 fats are also essential fats, which means the body can’t produce them, they can easily be included into a child’s diet through nuts, seeds, meat, poultry, eggs, etc. Omega-9 fats, on the other hand, are non-essential and can be made by the body. So, while omega-3-6-9 supplements sound a lot more sophisticated than omega-3 supplements, they aren’t all that amazing. So don’t stress over the 3-6-9 supplements. Focus on the omega-3s.
Cod liver oil supplements contain a lot of vitamin A. If your child is already taking a multivitamin which contains vitamin A, switch up the cod liver oil supplement with a different source of omega-3 fats (6).
All omega-3 supplements are not made equal. There are many different types of omega-3 fats. Make sure the product contains EPA and DHA for brain and behavioural development.
Some of our favourite omega-3 supplement brands are: Nutrasea, Genestra, Nordic Naturals, Metagenics, Carlson Labs, and NFH. Always consult a pediatrician or pediatric dietitian before providing your child with supplements.
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References
Kidd PM. Omega-3 DHA and EPA for cognition, behaviour, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Altern Med Rev. 2007; 12(3):207-27.
Unlock Food [Internet]. Toronto: Dietitians of Canada; c2020 [updated 2019 Feb 7; cited 2020 Aug 11]. Should I Take A Fish Oil Supplement; [about 4 screens]. Available from https://www.unlockfood.ca/en/Articles/Supplements/Should-I-Take-a-Fish-Oil-Supplement.aspx.
National Institutes of Health [Internet]. Bethesda, MD: U.S. Department of Health & Human Services; [updated 2019 Oct 17; cited 2020 Aug 11]. Omega-3 Fatty Acids - Fact Sheet for Health Professionals; [about 23 screens]. Available from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.
Vannice G, Rasmussen H. Position of the academy of nutrition and dietetics: dietary fatty acids for healthy adults. J Acad Nutr Diet. 2014; 114(1):136-53. https://doi.org/10.1016/j.jand.2013.11.001.
National Institutes of Health [Internet]. Bethesda, MD: U.S. Department of Health & Human Services; [updated 2018 May; cited 2020 Aug 11]. Supplements: In Depth; [about 8 screens]. Available from https://www.nccih.nih.gov/health/omega3-supplements-in-depth.
Health Canada [Internet]. Ottawa: Government of Canada; [updated 2014 Jan 1; cited 2020 Aug 11]. Omega-3 fatty acids and fish during pregnancy; [about 4 screens]. Available from https://www.canada.ca/en/public-health/services/pregnancy/omega-3-fatty-acids-fish-during-pregnancy.html.
