My Search for the Right Omega-3 Supplement for My 7‑Year‑Old
- thebloominggut
- Aug 5
- 4 min read
When I started looking for an omega‑3 supplement for my seven‑year‑old son, I expected it to be simple. Just find the official daily requirement, match it to a product, and we’re done.
That’s not what happened.
The deeper I looked, the more confused I became. Numbers didn’t match. Labels were inconsistent. And government recommendations — the ones we’re meant to trust — hadn’t been updated in over 20 years.
What are omega‑3s and why do they matter?
Before reading the research, I had to understand what these nutrients actually are. Here’s how I explain it now:
DHA (docosahexaenoic acid) is a fat mostly found in oily fish. It helps build the structure of your brain and eyes. Kids need it for focus, memory, learning, and healthy nerves.
EPA (eicosapentaenoic acid) is another fish-based fat. It supports emotional balance, reduces inflammation, and helps the immune system work properly.
ALA (alpha-linolenic acid) is a plant-based omega‑3, found in flaxseed, chia seeds, walnuts and hemp. Your body can convert ALA into EPA and DHA — but not very well. Only a small amount becomes usable, so relying on ALA alone isn’t enough.
GLA (gamma-linolenic acid) is an omega‑6 fat found in borage oil and evening primrose oil. It’s not the “bad” kind of omega‑6 that causes inflammation. GLA actually helps calm it. It can support skin health, hormonal balance, and inflammation control, especially in kids with eczema or allergies.
What does the science say children need?
This is where things get messy.
In the U.S., the last official update came in 2002. The Food and Nutrition Board gave a value for ALA only — 0.9 g/day for children aged 4–8. They mentioned that maybe 10% of that could come from DHA and EPA, which is just 90 mg/day combined. That’s shockingly low compared to what we now know about children’s brain development.
What’s more frustrating? That guidance has never been updated.
Luckily, independent experts and scientific organisations have stepped in.
The DHA/EPA Omega‑3 Institute, based in Ontario, recommends that school-age children aim for about 650 mg/day of omega‑3s, with around 220 mg of DHA and 220 mg of EPA. That’s over twice what the U.S. guideline implies.
In Europe, the European Food Safety Authority (EFSA) recommends a minimum of 250 mg/day of EPA + DHA for children over two years old. That’s an official, published value — unlike in the U.S.
In the UK, there are no specific numbers. The advice is to eat two portions of fish per week, with one being oily fish like salmon. If you average that out, it’s roughly the same as 450–500 mg/day of DHA and EPA combined — again, well above U.S. guidance.
Canada also hasn’t issued clear daily targets for DHA or EPA. Like the U.S., its official guidance only covers ALA. But some Canadian brands have filled the gap — offering children’s omega‑3 products with 200–300 mg/day of DHA + EPA, following newer evidence.
So no matter where I looked — U.S., UK, or Canada — none of the official government guidelines for kids’ omega‑3s are up to date. Only EFSA has set a clear, child-specific number.
So what now?
Once I had a realistic target in mind — 220 mg of DHA, 220 mg of EPA, and at least 35 mg of GLA — I started checking supplement labels.
That opened a whole new can of worms.
Some supplements had enough DHA, but very little EPA. Others needed 3 softgels a day to meet the target, which isn't practical for a young child. GLA was often missing entirely. Many brands lumped all “omega‑3s” together without saying how much came from DHA or EPA. It became clear that unless you already knew what to look for, you could easily pick the wrong thing.
And while the front of the bottle might say “omega‑3 for kids,” the back told a different story.
What I wish was different
I wish the official guidance had kept up with the science. I wish government websites had clear, up-to-date targets. I wish parents didn’t have to rely on product marketing and scattered research.
But that’s where we are. If you’re also trying to choose the right omega‑3 supplement for your child, here’s what I’ve learned:
Don’t rely on ALA alone. It doesn’t convert well enough into DHA and EPA.
Aim for at least 200–250 mg/day of DHA, and the same for EPA.
If your child has skin issues or inflammation, consider a small amount of GLA (around 30–100 mg/day).
Always read the full ingredients list — not just the front of the bottle.
Don’t assume “omega‑3” means it has enough DHA or EPA.
This search was more work than I expected. But it helped me understand how important these nutrients are — and how we, as parents, have to be one step ahead, especially when the “official” advice is lagging behind.
Further reading:
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