Beste omega 3 voor kinderen: Visolie voor optimale groei

Best Omega 3 for Kids: Fish Oil for Optimal Growth

Geschreven door: Ebrina van der Bijl

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Gepubliceerd op:

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Leesduur: 8 min

DHA, a fatty acid from omega-3, supports the normal development of vision and the brain, provided your child gets enough daily (250 mg DHA per day).

But because many children don't like fish or its smell, this isn't always possible. Do you still want to be sure your child gets enough of these healthy fatty acids?

Then it's wise to give omega-3 supplements. It's important to choose a product with the correct composition and dosage. Not every omega-3 oil meets children's needs.

In this article you can read what to look for when buying a good omega-3 for children.

Omega-3 with sufficient DHA (≥250 mg) and EPA (≥100 mg ) supports brain development, vision and heart health in children.

Choose liquid oil with a low Totox value (<10) and natural flavors. Avoid capsules for easier administration.

Keep refrigerated, mix into yogurt or smoothies and serve with meals for optimal absorption and fewer side effects.

Table of contents
Benefits of Omega-3 for Children Criteria for buying Omega-3 for children 1. Liquid form (no capsules) 2. A low Totox value 3. An added flavouring 4. The dosage EPA and DHA Which types of Omega-3 are best for children EPA and DHA – the direct, active forms (from fish or algae) ALA – the indirect, vegetable form (from seeds and nuts) Tips for incorporating liquid fish oil for children into food Tip 1: Mix the oil with food Tip 2: Avoid mixing with hot or acidic drinks and dishes Tip 3: Let children choose what to put the Omega-3 in Tip 4: Store Omega-3 oil in the refrigerator Omega-3 rich foods for children (my top 5) Side effects of Omega-3 Buy liquid Omega-3?

Benefits of Omega-3 for Children

Omega-3 (or fish oil) is good for your child, but only if the supplement contains enough DHA (and sometimes EPA).

These are the proven benefits of fish oil (0mega-3) in the right amount:

  • DHA contributes to normal brain development - From 250 mg DHA per day
    DHA supports the vision of young children - From 100 mg DHA per day
  • DHA and EPA together contribute to a healthy heart - From 250 mg DHA + EPA per day

Does your child eat little oily fish? Then a good omega-3 supplement can help them get these benefits.

Good to know: Liquid omega-3 for children is available as algae oil or special fish oil for children. The dosage and flavor are tailored to your child's needs.

Criteria for buying omega-3 for children

But be careful, because not every omega-3 oil is suitable for children. Some products have an unpleasant fishy taste, contain too few active ingredients, or are difficult to take.

Therefore, pay attention to the following points when looking for a good algae oil or fish oil for your child:

1. Liquid form (not capsules)

Most children find swallowing large capsules difficult. A liquid omega-3 oil is easier to administer , such as on a spoon, mixed with yogurt, or in a smoothie.

This way, taking a supplement doesn't become a battle at the table.

2. A low Totox value

Choose an oil with a low Totox value (preferably below 10). (1)

The Totox value indicates the degree of oxidation of the oil. The lower the value, the fresher the oil and the less fishy it tastes and smells. Conversely, a high oxidation level can intensify the odor and flavor, which children often find unpleasant.

3. An added aroma

Children are sensitive to smell and taste. A natural flavoring , such as strawberry, lemon, or raspberry, helps mask the typical fishy taste.

Please note that this is a natural flavour, without artificial additives or sweeteners.

4. The dosage of EPA and DHA

The amount of active ingredients is crucial in omega-3 supplements for children. From age 4, a dosage of 500 to 1000 mg EPA + DHA per day is a good guideline. (2)

Which types of omega-3 are best for children?

Omega-3 is a collective name for various fatty acids, of which DHA and EPA are the most important for children.

These are mainly found in oily fish , fish oil and algae oil .

EPA and DHA – the direct, active forms (from fish or algae)

EPA and DHA are the forms the body can use directly. They don't need to be converted first and are easily absorbed.

These fatty acids are found in animal sources such as oily fish and krill, but also in algae – a plant-based alternative for those who prefer not to use animal products.

DHA and EPA from algae or fish oil are good for:

  • DHA in particular plays a role in the development of vision and the brain (but only with a sufficient daily intake)
  • EPA , together with DHA, supports the normal functioning of the heart if your child gets enough of it

ALA – the indirect, plant-based form (from seeds and nuts)

ALA (alpha-linolenic acid) is a plant-based omega-3 fatty acid found in, among other things, flaxseed, chia seeds and walnuts.

While ALA is healthy, it doesn't provide the same benefits as EPA and DHA. The body must first convert ALA, and this only happens in very small amounts: often less than 10%, and probably even less in children. (3) (4)

In short: For proven health effects, it is better to choose a supplement with EPA and DHA.

Tips for incorporating liquid fish oil into children's diets

Even with strawberry or lemon flavors, some children still find fish oil disgusting. Picky eaters, in particular, can taste the oil in everything. Fortunately, it's easy to hide in food (if you're clever about it).

Tip 1: Mix the oil with food

Hiding liquid fish oil in children's food works best in cold or lukewarm dishes with a mild flavor. Consider:

  • (Vegetable) yoghurt, custard or quark
  • Smoothies – especially with banana, mango, pear or strawberry
  • Oatmeal porridge – cooled or lukewarm
  • Applesauce or pearsauce
  • Peanut butter or nut paste – mix and spread on bread or crackers

Tip 2: Avoid mixing with hot or acidic drinks and dishes

  • Heat can break down the omega-3 fatty acids, making them less effective
  • Sour juices such as orange juice actually enhance the fishy taste

Tip 3: Let children choose where to put the omega-3

When children feel controlled, they're often less resistant. For example, my kids prefer not to have fish oil hidden, but simply pure on a spoon. We joke about it: we call it "DIRTY oil."

They also love putting drops on the spoon and counting (the number of drops) (especially the youngest ones).

Tip 4: Store omega-3 oil in the refrigerator

  • Did you know that cold fish oil has a less strong smell and taste? So, keep the bottle in the refrigerator.
  • Added benefit: Cold helps slow oxidation, keeping the oil fresher longer and less likely to go rancid. This applies to both algae and fish oil. (5) (6)

Omega-3 Rich Foods for Kids (My Top 5)

It's certainly great if your child gets enough (or at least a large portion) of their omega-3 needs from food. And that's perfectly fine. There are plenty of nutritious and child-friendly options that are easy to incorporate into their daily diet.

These are my favorite resources (but especially the kids'):

  1. Salmon (preferably wild) - Rich in both EPA and DHA. Easy to use in wraps or as a salmon burger. Choose wild salmon, as it often contains slightly more omega-3 than farmed salmon. (7)
  2. Mackerel or herring - Very high in omega-3s, but with a distinctive flavor. You can make a herring spread, and mackerel makes a delicious pasta sauce. A favorite of my children.
  3. Sardines - Small but mighty. Sardines on pizza or toast are a hit here. Because of the salt content, it's best not to give sardines too often (once a week is fine).
  4. Eggs - Some eggs are enriched because the chicken was fed omega-3-rich food. This is useful if your child doesn't like fish. To see if the eggs are enriched, check the box; it should indicate whether the chicken was fed omega-3-rich food.
  5. Ground flaxseed - Contains ALA and therefore not a direct source of DHA/EPA. However, flaxseed is a great plant-based supplement. Sprinkle some ground flaxseed or ground flaxseed powder over yogurt. It also works very well in oatmeal.

Side effects of omega-3

Omega-3 supplements are safe for children when used according to the recommended dosage. Generally, side effects are not known.

In some cases these complaints were reported:

  • Mild abdominal discomfort - Some children may experience mild nausea, bloating, or gas. This is more common with higher doses (>1 gram per day) and is reduced when the oil is taken with a meal. (8)
  • Fishy burps - Especially in liquid form or during oxidation. Less common in refrigerated oils or products with a mild aroma.
  • Lighter or looser stools - At higher doses (>1–2 grams/day), omega-3 oil may affect bowel movements. This effect is usually mild and temporary. (8)

Want to buy liquid omega-3?

Our omega-3 liquid raspberry (Frambomega) is specially developed for children: Rich in DHA and EPA, mild in taste and easy to take.

With 750 mg DHA and 250 mg EPA per teaspoon, your child will get the dosage right straight away.

Thanks to the natural raspberry flavour , most children cannot taste fish, making it ideal for fussy eaters.

Good to know : The oil is sourced from sustainable fishing (certified) and has an extra low Totox value (maximum freshness and minimal oxidation). A reliable and child-friendly choice for every day.

Ebrina van der Bijl - Natural Performance

Ebrina van der Bijl

Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.

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Sources used

  1. Jairoun, A. A., Shahwan, M., & Zyoud, S. H. (2020). Fish oil supplements, oxidative status, and compliance behavior: Regulatory challenges and opportunities. PLoS ONE, 15(12), e0244688. https://doi.org/10.1371/journal.pone.0244688
  2. European Food Safety Authority. (2012b, July 27). Tolerable Upper Intake Level of EPA, DHA and DPA. https://www.efsa.europa.eu/en/efsajournal/pub/2815
  3. Takić, M., Ranković, S., Girek, Z., Pavlović, S., Jovanović, P., Jovanović, V., & Šarac, I. (2024). Current Insights into the Effects of Dietary α-Linolenic Acid Focusing on Alterations of Polyunsaturated Fatty Acid Profiles in Metabolic Syndrome. International Journal Of Molecular Sciences, 25(9), 4909. https://doi.org/10.3390/ijms25094909
  4. Turck, D., Bohn, T., Castenmiller, J., De Henauw, S., Hirsch‐Ernst, KI, Knutsen, HK, Maciuk, A., Mangelsdorf, I., McArdle, HJ, Naska, A., Peláez, C., Pentieva, K., Thies, F., Tsabouri, S., Vinceti, M., Bresson, J., & Siani, A. (2022). Scientific advice related to nutrient profiling for the development of harmonized mandatory front‐of‐pack nutrition labeling and the setting of nutrient profiles for restricting nutrition and health claims on foods. EFSA Journal, 20(4). https://doi.org/10.2903/j.efsa.2022.7259
  5. Ismail, A., Bannenberg, G., Rice, H. B., Schutt, E., & MacKay, D. (2016). Oxidation in EPA‐ and DHA‐rich oils: an overview. Lipid Technology, 28(3–4), 55–59. https://doi.org/10.1002/lite.201600013
  6. Boran, G., Karaçam, H., & Boran, M. (2005). Changes in the quality of fish oils due to storage temperature and time. Food Chemistry, 98(4), 693–698. https://doi.org/10.1016/j.foodchem.2005.06.041
  7. Molversmyr, E., Devle, HM, Naess‐Andresen, CF, & Ekeberg, D. (2022). Identification and quantification of lipids in wild and farmed Atlantic salmon (Salmo salar), and salmon fed by GC‐MS. Food Science & Nutrition, 10(9), 3117–3127. https://doi.org/10.1002/fsn3.2911
  8. European Food Safety Authority. (2012, July 27). Tolerable Upper Intake Level of EPA, DHA and DPA. https://www.efsa.europa.eu/en/efsajournal/pub/2815
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