As a registered dietitian, boot camp coach and mom of two daughters, I get a lot of nutritional supplement questions. And with so many supplement options on the market today, it can be hard to know what the best choices are for you and your family.
One supplement I highly recommend to family, friends, clients and professional athletes is a high-quality Omega-3 fish oil supplement from Nordic Naturals, which I consider to be the best on the market.
The importance of Omega-3 intake is well established for its positive impact on heart health but new research suggests it’s also crucial for optimal brain health. What many parents don’t know is the exciting new research linking fish oil supplementation and attention deficit hyperactivity disorder (ADHD).
Essential fatty acids are among the most vital nutrients for kids, since most are deficient in them. In the United States, children eat less than 100 mg of Omega-3s per day, when many should get 500 mg per day. The Omega-3 fatty acids known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are key ingredients for optimal brain function and researchers are learning that they play a special role in behavioral disorders. These essential fatty acids influence many aspects of brain development and improve communication between brain cells.
Walnuts, flax seeds, hemp seeds and chia seeds are vegetarian sources of Omega-3s, but humans are not efficient at converting plant sources to the beneficial forms, DHA and EPA. As a result, it is better to obtain one’s Omega-3s through fatty, coldwater fish such as salmon and DHA/EPA supplements. In fact, with the mercury contamination in fish today, high quality fish oil supplementation is a great way to boost intake without increasing mercury intake.
Research has shown that many ADHD-related symptoms are reduced with essential fatty acid supplementation of DHA and EPA. While Omega-3s and Omega-6s are both important for brain chemistry, Omega-3s are found to have a more significant impact in main- taining central nervous system function and affect hormones in the brain. These essential fatty acids are essential since the human body requires them for proper growth and development. Fish oil supplementation is a safe, pure, and effective way to boost your child’s physical and mental well-being.
Here is a fish oil supplement guide for the growing bodies and minds in your family. Product suggestions are based on average, healthy children and young adults. For specific conditions, please consult your healthcare practitioner.
Infant- Birth to 2 years
A healthy mom taking adequate levels of EPA and DHA before and during pregnancy and breastfeeding is essential to making a healthy baby. A 2003 study showed that children of mothers who took cod liver oil during pregnancy and lactation had higher IQs at age 4 than children of the mothers who received a placebo.
Recommendation: International experts recommend pregnant and lactating women consume 300-600 mg of DHA per day.
Product Suggestions: For mom: Nordic Naturals Prenatal DHA, DHA, Ultimate Omega, or Arctic Cod Liver Oil. For baby: Baby’s DHA
Preschool- 2 to 5 years
Brain development is very active during this time. Language development and physical and motor skills are also developing. One 2008 study showed a positive correlation in preschoolers’ listening comprehension and vocabulary with high DHA blood levels from supplementation.
Recommendation: International experts recommend 15 mg of EPA+DHA per pound of body weight.
Product Suggestions: Nordic Naturals Ultimate Omega Junior, Children’s DHA, Artic Cod Liver Oil, or Omega 3-6-9-D Junior
Grade School- 6 to 13 years
Schoolwork and stamina for sports require optimal nutrition support during grade school. In a study of 355 children aged 6-9, fish oil was linked to an improvement in learning, memory and spelling ability. Children taking fish oil supplements had fewer sick days at school and also retained information better.
Recommendation: International expert recommendation is 15 mg EPA+DHA per pound of body weight.
Product Suggestions: Nordic Naturals Ultimate Omega Junior, Children’s DHA, Artic Cod Liver Oil, or Omega 3-6-9-D Junior
Teen- 14 to 17 years
Feeding home-cooked meals to teenagers can sometimes be challenging with all the busy schedules. The science supports fish oil for this age. Kids aged 10-16 showed a 68% reduction in violent behavior when they ate a healthy diet and took a fish oil supplement. Another group of 15-16 year old teenagers with behavior challenges took fish oil for 12 weeks prior to taking a standardized test. These students, on average, exceeded their predicted results by one grade level!
Recommendations: International expert recommendation is 500 mg of EPA+DHA with a minimum of 220 mg of each.
Product Suggestions: Ultimate Omega, Artic Cod Liver Oil
Young Adult- 18 to 21 years
The college years or work can cause stress and by this age they are ready for adult Omega-3 supplements. Several studies have demonstrated DHA supplementation lowered aggression and hostility in college students under psychological stress.
Recommendation: International expert recommendation is 500 mg EPA+DHA with a minimum of 220 mg of each.
Product Suggestions: Ultimate Omega, Artic-D Cod Liver Oil, Ultimate Omega Sport
You can buy Nordic Naturals locally at Whole Foods or buy on iHerb.com where you can typically save 10-15%.
*Product suggestions are based on average, healthy children and young adults. For specific conditions, please consult your health care practitioner.
Benefits of Fish Oil Supplementation
-Supports healthy brain function
-Promotes positive mood and well-being
-Supports focus and attention
-Supports memory and learning ability
-Protects nerve and brain cells from oxidative stress and damage
-Can be effective in treating major depression in people without anxiety
-Acts as an anti-inflammatory
-Supports eye health
-Supports heart health
-Is natural and safe for long-term use
Article written by Mitzi Dulan, RD, CSSD, and reprinted courtesy of 435 South Magazine.
