Back to School Basics - Omega-3s

Essential fatty acids are essential to your child’s health – brain health, digestive health, eye health, heart health, joint health, and immune health. We tend to focus on two types - omega-3 and omega-6 fatty acids, although it should be noted there are more. While both omega-3 and omega-6 are essential, Americans are far more likely to be under consuming omega-3 fatty acids – so for this guide, we’ll focus there.

The essential in essential fatty acid means they must be consumed in the diet as the body cannot manufacture them. The problem is most Americans are far under consuming omega-3s.

Omega-3s can be found in both vegetarian (walnuts, hemp seeds, and chia seeds) and animal sources (fish and some grass-fed meat). Health experts agree that getting your omega-3s directly from fatty fish like salmon, mackerel, and sardines are preferred because those foods provide the omegas in specific forms called DHA and EPA. These are the most ‘body ready’ forms. Consuming vegetarian sources is still great but does require a conversion process that often results in less than optimal performance.  

According to studies, the DHA and EPA forms of omega-3 fatty acids appear to improve brain function and mood in children — in particular, learning, memory, and brain development. Research also shows DHA and EPA may be able to benefit those with ADHD.

Due to the beneficial support omega-3 fatty acids provide throughout the body, ensuring adequate omega-3s in the diet may be the most important foundational support for your student regardless of age.

Eating fatty fish like wild-caught salmon three to five times each week, and/or snacking on walnuts and chia seeds is a great way to ensure adequate omega-3 levels. For most, however, a more consistent option is a supplement.

The good news here is there are numerous options available from softgels to liquids to gummies. The key to finding a good supplement is ensuring purity and processing standards. After all, an oil loaded with heavy metals or one that is so highly processed that the fatty acids have been damaged is of no use. Some of the best options include:

Nordic Naturals Ultimate Omega and Child DHA, New Chapter’s Wholemega, Barleans Seriously Delicious Omega-3 and Vital Choice’s Ultra Omega-3. There is also great news for those that prefer a vegetarian option. You can now get vegan omega-3 DHA and EPA derived from Algae. Nordic Naturals Algae Omega is one of our best options here.

Next up – Basic Support #2 – Probiotics (coming soon)

References:

DiNicolantonio JJ, O'Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020 Aug 4;12(8):2333. doi: 10.3390/nu12082333. PMID: 32759851; PMCID: PMC7468918.

Grosso G, Galvano F, Marventano S, Malaguarnera M, Bucolo C, Drago F, Caraci F. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxid Med Cell Longev. 2014;2014:313570. doi: 10.1155/2014/313570. Epub 2014 Mar 18. PMID: 24757497; PMCID: PMC3976923.

Lin PY, Su KP. A meta-analytic review of double-blind, placebo-controlled trials of antidepressant efficacy of omega-3 fatty acids. J Clin Psychiatry. 2007 Jul;68(7):1056-61. doi: 10.4088/jcp.v68n0712. PMID: 17685742.

Giacobini M, Medin E, Ahnemark E, Russo LJ, Carlqvist P. Prevalence, Patient Characteristics, and Pharmacological Treatment of Children, Adolescents, and Adults Diagnosed With ADHD in Sweden. J Atten Disord. 2018 Jan;22(1):3-13. doi: 10.1177/1087054714554617. Epub 2014 Nov 5. PMID: 25376193.

Gillies D, Sinn JKh, Lad SS, Leach MJ, Ross MJ. Polyunsaturated fatty acids (PUFA) for attention deficit hyperactivity disorder (ADHD) in children and adolescents. Cochrane Database Syst Rev. 2012 Jul 11;2012(7):CD007986. doi: 10.1002/14651858.CD007986.pub2. PMID: 22786509; PMCID: PMC6599878.

Stevens LJ, Zentall SS, Deck JL, Abate ML, Watkins BA, Lipp SR, Burgess JR. Essential fatty acid metabolism in boys with attention-deficit hyperactivity disorder. Am J Clin Nutr. 1995 Oct;62(4):761-8. doi: 10.1093/ajcn/62.4.761. PMID: 7572706.

This information is not intended to diagnose, treat, cure, or prevent any disease.