Omega-3 fatty acids are substances that have structural and functional significance in the body. They are essential nutrients—human cells cannot make omega-3s on their own and must obtain them from the diet.

Years of research clearly demonstrates the benefits of omega-3-rich regimens, especially among children. Many food groups have high omega-3 fatty acid content, but they may not all be appetizing to picky eaters. Parents may think of giving supplements, but they may have questions about their safety and dosage, or they may be unsure if they work at all.

In this guide, we explain what omega-3 fatty acids are, how good they are for the body and how their health benefits can help children crush their milestones. We also discuss their natural sources, how you can give them to the pickiest eaters at your home, and when to consider giving omega-3 supplements to kids.

What Are the Roles of Omega-3 Fatty Acids in a Child's Body?

Omega-3 fatty acids have crucial functions in a child's body. The most important ones are explained below.

Building Blocks of Cell Membranes

The cell membrane is the barrier that surrounds every cell. It is made mostly of fat, but protein and carbohydrate structures are embedded in it. Some of these embedded structures "swim" sideways within the membranes when cells communicate.

The Brain Cells Interacting at Lightning Speed at the Synapse

 In the brain, neuronal communication is a fast process. Children's reflexes, memory retrieval, multiplication skills, emotional regulation and other mental tasks depend on the signaling between different brain cells. Omega-3 fatty acids, mostly DHA, keep the brain cell membranes fluid to ensure that message transmission occurs within a split-second.

DHA starts to build up in the central nervous system, mainly in the gray matter, before birth. This process is critical to cognitive and visual development. Both DHA and EPA continue to deposit in the brain cell membranes throughout life, but enzymes act on them so they can perform other functions. That is why dietary replenishment is so important.

Skeletal and heart muscles also have high omega-3 fatty acid content. Body movement, such as when your kid is returning a tennis serve, entails fast signaling similar to that in the brain. Cell membrane fluidity is crucial in muscular contraction. Additionally, omega-3 fatty acids are needed for proper muscle growth.

Reduction of Inflammation

PUFAs play a significant role in inflammatory processes throughout the body. Enzymes turn them into inflammatory molecules called "eicosanoids," which include prostaglandins, thromboxanes and leukotrienes. They are some of the molecules responsible for the following:

Omega-3 derivatives have actions different from those of their omega-6 counterparts. The former combat inflammation while the latter promote the process. Both groups of molecules are needed for normal function. However, a higher intake of omega-6 fatty acids, typical of the standard American diet, can make kids susceptible to frequent bouts of inflammation.

In the brain, EPA is more often transformed into an eicosanoid than DHA. However, both inhibit the formation and actions of AA derivatives, helping inflammation resolve quickly after it starts.

Omega-3 fatty acids absorb toxic free radicals, thanks to their unsaturated bonds. They also reduce the formation of two other groups of inflammatory molecules, the interleukins and tumor necrosis factors.

 Keeping Bad Cholesterol in Check

Cholesterol plaques are collections of excess cholesterol—another type of fat molecule—and debris that build up in the blood vessels over time. Plaque formation begins as early as childhood, and it can speed up or slow down, depending on one's diet and genetic factors.

Low-density lipoprotein (LDL), aka "bad cholesterol," is a combination of proteins, cholesterol and saturated and trans fats. The liver produces cholesterol and saturated fats after a high-calorie meal, so they're not essential in the diet. Meanwhile, trans fats come from solid fats like margarine and red meat fat, but they are not needed in the human body.

LDL hastens cholesterol plaque formation, clogs the vessels and reduces blood flow. Plaques trigger inflammation and eventually lead to impairment of the vital organs and painful diseases of the limbs. Genetically at-risk individuals can develop these conditions as early as the late teens.

High-density lipoprotein (HDL), or "good cholesterol," picks up the excess cholesterol deposited in the blood vessels. Omega-3 fatty acids increase both LDL and HDL but raise HDL to a greater degree. A high HDL-LDL ratio promotes cardiovascular health.

Improvement of Blood Flow

Plaque formation not only leads to inflammation but also induces blood clotting problems and blood vessel narrowing. Cholesterol plaque can build up in all body organs, but in young people, the most serious ones can form in the brain, heart, limbs and kidneys. Omega-3 fatty acid derivatives prevent these problems, maintaining good blood flow in plaque-ridden areas of the body.

Kids stay strong and have brighter futures when they have plenty of omega-3 fatty acids aiding in these functions. On the other hand, sticking to the omega-3-deficient standard American diet makes them vulnerable to many childhood illnesses, which can keep them from reaching their full potential. The earlier kids increase their omega-3 fatty acid levels, the sooner they can gain their advantages.

What Are the Benefits of Omega-3 Fatty Acids for Kids?

Healthy kids grow up to become intellectually, emotionally and physically resilient adults. Omega-3 fatty acids support children's health, letting them become bold conquerors of life's challenges. Various studies prove the beneficial actions of these essential nutrients.

Improved Mental Performance

Omega-3 fatty acids have been shown to impact various areas of kids’ mental function and development.

  Cognition:

Higher blood levels of omega-3 fatty acids can enhance kids’ cognition. In one study, individuals aged 4-25 who received omega-3 supplements did better in word tests, serial subtractions, color recognition and other cognitive function measures compared to the placebo group. In another, toddlers breastfed by mothers who supplemented with omega-3s during pregnancy and lactation performed better in IQ tests than the placebo group.

  Sleep and IQ:

Fish oil supplements were found to improve sleep quality among school-age children. Additionally, sleep quality was shown to directly correlate with IQ.

  Mood regulation:

In one study, 12 weeks of omega-3 fatty acid supplementation improved mood ratings in troubled children and adolescents. This supported previous findings of omega-3s being able to reduce depressive feelings among the young.

  ADHD Symptoms:

In another group of children, a meta-analysis concluded that omega-3 supplements could enhance attention span, behavioral control and school performance. Saturated fats, simple sugars and sodium contribute to attentional and behavioral issues in the young, and these substances are present in large amounts in the standard American diet.

  Self-esteem:

Adherence to an omega-3-rich diet is consistently linked to academic excellence, physical fitness, psychological balance and high self-esteem among healthy adolescents and pre-adolescents.

Good cognition, emotional intelligence and high self-esteem are some of the clear benefits of omega-3 fatty acids. These qualities help young people build mental momentum, which is critical to achieving and sustaining success in every aspect of life.

Enhanced Cardiovascular Function

The American Heart Association recommends that adults regularly take omega-3 fatty acids for cardiovascular health. Pediatricians have yet to come up with a consensus, but the following studies prove their cardiovascular benefits for younger people:

  Omega-3 fatty acid levels inversely correlate with obesity and insulin resistance among school-age children.

  In one study, the intake of omega-3 fatty acid supplements led to total blood cholesterol reduction among overweight school-age girls. It also resulted in better blood pressure control among overweight school-age boys.

  In a study involving young kids at risk of undernutrition, the intake of omega-3 supplements increased blood flow to the brain, resulting in cognitive enhancement.

What this means is that omega-3 fatty acids can keep the heart and blood vessels healthy for a long time. Adequate intake helps ensure that your child will not be held back by a bad heart before reaching their peak.

Modulation of Inflammatory Responses

Research shows that increasing omega-3 fatty acid intake can reduce the symptoms of chronic inflammatory diseases among pediatric patients.

  In a group of school-age children, higher omega-3 fatty acid intake was associated with fewer allergic reactions  and a lesser need for bronchodilator therapy. Increased omega-6 fatty acid intake was associated with opposing trends.

  Various studies show that young women with haywire immunity experience relief.

  In a group of young people with digestive problems, the Mediterranean diet, a regimen requiring high seafood intake, was associated with nutritional improvement.

  Studies show that omega-3 fatty acids may retard the development of nerve tissue abnormalities in the young.

Chronic inflammation wears people out, and its health risks are real no matter what age. Omega-3 fatty acids modulate kids’ inflammatory responses, keeping them on track to meet their goals.

Omega-3 fatty acids boost kids' focus, emotional intelligence and cardiac health and normalize their inflammatory responses. They help children effortlessly leap across the finish line instead of huffing and puffing in the middle of the race. If you want to help your kid become a confident and successful adult, increasing their omega-3 intake now will be your best move.

What Are the Side Effects of Omega-3 Fatty Acids?

Some of the known side effects of Omega-3 fatty acids are:

How Can You Get Your Kids to Take Omega-3 Fatty Acids?

Now that you know more about the benefits and safety of omega-3s, your next concern may be about how to give them to picky eaters.

You can get kid-friendly recipes incorporating omega-3-rich foods, such as:

However, we all know that the struggle is harder with some kids. You may try giving them fish oil, but it is known for its funny smell and taste and tendency to cause allergies. Chewable gel capsules are another option, but some kids don't think they're fun.

Last but not the least, you may try doctor-formulated Cover Three Kids Brain Boost. It has that yummy orange taste that kids love. Besides being loaded with omega-3 fatty acids, it is packed with other brain boosters to improve your child's mental and physical performance.

Alpha-glycerophosphocholine boosts alertness, memory and focus. It also helps power up muscle movement.

Curcumin sharpens memory and focus while keeping the mood up and protecting from inflammation.

Trans-resveratrol isa powerful free radical neutralizer, protecting the brain and body from stress.

Uridine aids brain cell development, body growth and immune function.

Vitamin C powers up the immune system while enhancing mental focus.

One pack of this delicious smoothie is enough to keep your kids sharp all day. You can give it plain, together with a snack or mixed with ice cream. Not only is it tasty and nutritious, but it is also safe to take every day.

Conclusion

Omega-3 fatty acids are essential nutrients that help build cell membranes, boost mental performance, fight inflammation and ensure cardiovascular health. They are obtained mostly from the diet, and rich sources include fatty fish, nuts, seeds and fortified milk. They are generally safe for children when given at the right amounts.

However, picky eaters and chronically sick kids are at risk of developing omega-3 fatty acid deficiency. Cover Three Kids Brain Boost is a yummy supplement that can ensure that your child is getting enough omega-3s to support their full development. It also has other mental focus boosters that can help them build mental momentum and secure a brighter tomorrow.