How much of the ‘terrible 2 and 3’s’ is actually down to a lack of omega-3? If a child is acting out, with bursts of anger and unable to concentrate, it’s entirely possible that they are lacking enough omega-3. Children are particularly vulnerable to dips in omega-3 supply because their brains are building so fast. If they eat no fish, no chia, flax or walnut and are not given omega-3 fish oil supplements, they’re going to be lacking. If you know a child with symptoms that sound like an attention deficit or hyperactivity, read this: https://foodforthebrain.org/adhd/.

Fish and omega-3 are also associated with better cognition in children. A study of 541 Chinese schoolchildren found that fish consumption predicted sleep quality and that those who ate the most fish had the highest IQ, 4.8 points higher than those who ate none. Improved sleep quality, linked to fish intake, was correlated with their IQ.1

Lots of studies by Dr Alex Richardson from the University of Oxford, giving children with ADHD these vital brain fats, have shown an improvement in learning and the behavioural problems. Her book They Are What You Feed Them, based on a lifetime of research, explains how diet affects children’s behaviour and learning. Also check out Karen Jensen’s book Mental heath Crisis in Children and Teens: Nutrition a Real Solution available from Food For The Brain click here.

Why It Matters:

✔ One of the most powerful benefits of omega-3 fats—especially DHA—is their impact on your child’s mood and emotional wellbeing. Studies show that increasing omega-3 intake, whether through oily fish and/or supplements, can help ease symptoms of low mood, sadness, irritability, and even aggression in children.

✔ That said, nutrition is only part of the picture. If your child is feeling down or struggling at school, it’s also important to consider emotional and social factors—such as friendships, bullying, screen time, or lack of enjoyment in daily life. Think of omega-3s as one supportive tool in a broader care toolkit.

✔ The best way to know if your child is getting enough is via our omega-3 index blood test. This pin prick blood test is a home test kit and it will tell you your child’s omega-3 index. You want your child’s level to be 8% or more. Many people score 4%. It’s available from https://foodforthebrain.org/tests/.

What You Need to Know:

✔ When it comes to fish oil, two types of omega-3 fats matter most: DHA, which helps build your child’s brain, and EPA, which is linked to emotional balance and mood. Most fish (and fish oil supplements) contain a mix of both. Some formulas focus more on DHA for brain development, while others are higher in EPA to support mood and calmness.

✔ Here’s a simple way to think about it: a 100g serving of mackerel or salmon gives you approximately 650mg of EPA. Most adult fish oil supplements providing 1,000mg of fish oil, provide around 260mg EPA & 190mg DHA. The all-round optimal intake for an adult is about 500mg of DHA and 750mg of EPA.

✔ But what about children? While their bodies may be smaller, their brains are growing rapidly and constantly making new connections as they learn. In many ways, their need for these nutrients is just as important—if not more.

✔ That’s why we suggest aiming for around 1,000mg combined EPA + DHA per day for kids and teens, or at least getting close to 500mg if that feels more manageable. You can find these in chewable supplements, flavoured softgels, or liquids—whatever works best for your child.

✔ While most vegan sources of DHA are not particularly rich in EPA, the body can convert EPA into DHA and vice versa. Just having omega-3 from alpha-linolenic acid (ALA) such as in chia and flax seeds will not give them enough DHA for brain building.

How to Implement Change

Today’s Challenge: Check out the Smart Kids Supplements page – foodforthebrain.org/supplements. Offer a chewable or liquid omega-3 supplement (aim for 500–1000mg of combined EPA and DHA).

💬 Encouragement for Parents: Think of supplementing omega-3 like brushing your teeth. Make it a non-negotiable. This is doubly important if your child struggles to eat fish.

📌 Next email: Go to school on an egg

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Reference: 1. Liu, J., Cui, Y., Li, L. et al. The mediating role of sleep in the fish consumption – cognitive functioning relationship: a cohort study. Sci Rep 7, 17961 (2017).doi.org/10.1038/s41598-017-17520-w