Omega 3 za otroke

Customer question:

Omega 3 for children - what is it essential for, and what are the general doses? Anonymous customer.

Pharmacist's answer:

Omega 3 fatty acids are crucial for the growth and development of the brain, from the fetus to adulthood. Omega 3 fatty acids are vital components of your and your baby's cell membranes and are used in every cell of our body.

The brain grows fastest from birth to about two years, and development continues rapidly throughout childhood and adolescence. Over 60% of the brain comprises fat; the omega-3 fatty acid DHA (docosahexaenoic acid) represents about 10-15% of this proportion.

Parts of the brain that are rich in DHA fatty acid are thought to be responsible for planning, problem-solving, and focused attention. Therefore, it is recommended to ensure an adequate intake of these fatty acids from pregnancy to breastfeeding and then during the first developmental years of your child.

Omega 3 fatty acids are vital to maintaining children's health, especially their brain health. There is better evidence for the health benefits of omega-3s consumed from oily fish than from any other form, including supplements, but if your child doesn't like fish, a supplement is the best alternative.

We know three types of omega-3 fatty acids.

• eicosapentaenoic acid (EPA)
• docosahexaenoic acid (DHK)
• alpha-linolenic acid (ALK)

ALK fatty acids are mainly found in plant sources such as flaxseed, walnuts, and chia seeds. The primary dietary source of EPA and DHK fatty acids is fatty fish (more omega three fatty acids can be found in the lines below).

WHO recommends the following doses of omega-3 for children:

• age six months to 2 years: DHA 10-12 mg/kg
• age 2 to 4 years: EPA + DHA 100-150 mg/day
• age 4 to 6 years: EPA + DHA 150-200 mg/day
• age 6 to 10 years: EPA + DHA 200-250 mg/day

Sources of omega-3 fatty acids

• salmon
• sardines
• mackerel
• canned tuna with water or olive oil
• trout
• track
• oysters
• beef
• flax seeds
• walnuts
• chia seeds
• soy
• hen eggs (when hens are fed seeds rich in ALK fatty acids and their bodies convert them into DHK and EPA)

Interesting reading: Quality omega three capsules