Kids with emotional issues or behavioral disorders can be challenging – defiant, disruptive, impulsive, argumentative, nervous, inattentive, or negative. Parents can find it frustrating, exhausting, and stressful. Many parents believe that only prescription medications will help alleviate the symptoms that are associated with conditions like ADD/ADHD, anxiety, depression, oppositional defiant disorder, or autism.
However, a growing body of scientific evidence shows that supplementing a diet with omega-3 fatty acids improves the mental health status and quality of life for kids with behavioral and emotional issues.
Let’s take a deeper look at what the most current research says about children, behavioral and mental health, and omega-3 fatty acids.
What are omega-3 fatty acids?
Omega-3s are essential fatty acids that children and adults need for optimal physical, cognitive, and mental health. They contain 2 active compounds in omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Children need both. Omega-3s are considered essential fatty acids because the human body doesn’t produce them naturally. They can only be derived from food or dietary supplements, such as fish oil.
Current research about omega-3s and ADD/ADHD
In an analysis of 10 studies in the Journal of the American Academy of Child and Adolescent Psychiatry, researchers summarized 10 trials involving 699 children. Omega-3 fatty acid supplementation demonstrated a small but significant effect in improving ADD/ADHD symptoms. EPA dose within supplements was significantly correlated with supplement efficacy. They concluded that omega-3 fatty acid supplementation, particularly with higher doses of EPA, was modestly effective in the treatment of ADD/ADHD.
A 2017 review of 16 studies found that omega-3 fatty acids improved impulsivity, hyperactivity, attention, visual learning, and working/short-term memory. These are all symptoms often associated with ADD/ADHD.
Current research about omega-3s and behavioral disorders
A 2020 study in the Journal of Dietary Supplements involved 942 children ages 6-12 with behavioral disorders, including conduct problems, inattention, nervousness, hyperactivity, trouble concentrating, learning issues, and poor school performance. For the 3-month study, the youngsters were split into 2 groups—one group received supplementation with omega-3 fatty acids while the other group did not. By the end of the study period, children who had been taking omega-3 dietary supplements health status, quality of life, and scores on Strengths and Difficulties Questionnaires improved significantly. The researchers concluded, “Omega-3 fatty acid supplementation alone or in combination with other nonpharmacological treatments is effective in improving children’s mental health.”
Current research about omega-3s and autism
A deficiency of omega-3 fatty acids may be linked to autism spectrum disorder (ASD) in children, according to a meta-analysis of 6 trials in Neuropsychiatric Disease and Treatment. These studies showed that supplementation with omega-3 fatty acids may improve hyperactivity, lethargy, and stereotypy (movements such as body rocking), which are common in children with autism.
Current research about Omega-3s and mood
Although there is an abundance of research on omega-3 fatty acids and depression in adults, the research on children remains sparse but encouraging. In a study in the American Journal of Psychiatry involving 20 depressed children ages 6-12, dietary supplementation with omega-3 fatty acids showed highly significant improvements in depressive symptoms. Omega-3 supplementation produced a large advantage compared with the placebo. In addition, a 2017 study in Child and Adolescent Psychiatry and Mental Health on 38 children ages 11-17 found significant reductions in depressive symptoms in the participants taking omega-3 fatty acids.
The problems due to low levels of omega-3s
Having low levels of EPA and DHA have been linked to mood disorders, such as bipolar disorder, depression, suicidal behavior, cognitive decline, ADD/ADHD, and other emotional and behavioral issues. Unfortunately, most Americans have low levels of EPA and DHA.
A study in 2016 tested the omega-3 fatty acids levels of 50 patients who were not taking fish oil and found that 49 had suboptimal levels. In another study in the Journal of Alzheimer’s Disease, a research team correlated the brain SPECT scans of 130 patients with their EPA and DHA levels and found those with the lowest levels had lower blood flow in the right hippocampus and posterior cingulate among other areas.
To find out if your child has low levels of omega-3 fatty acids, there is a simple test called the Omega-3 Index. It measures the total amount of omega-3 fatty acids EPA and DHA in red blood cells and directly reflects their levels in the brain. The test is a clinically validated biomarker of the health of the brain. Aim for a level above 8%.
Increasing omega-3 levels in children
Getting adequate amounts of omega-3 fatty acids is critical for children. If your child has low levels of omega-3s or simply has behavioral or emotional symptoms, increasing the intake of this nutrient can help.
Increase healthy fats. To raise omega-3 levels in children, be sure to include foods in their diet that contain omega-3 fatty acids, such as:
- Salmon
- Sardines
- Avocados
- Chia seeds
- Dark green leafy vegetables
- Walnuts
- Flaxseed
You can also try high-quality omega-3 supplements that contain fish oil. Aim for a recommended dosage of 800 mg of combined EPA and DHA daily for every 40 pounds of body weight with a ratio of approximately 60/40 EPA to DHA. Your child’s mental, emotional, and behavioral health lays the foundation for their overall well-being and happiness in life. ADD/ADHD, depression, and other emotional and behavioral problems need to be addressed.