Why are Omega-3s Essential for Your Child’s Brain and Behaviour
Omega-3 fatty acids are more than just a trendy supplement—they are critical for brain development, neurotransmitter function, and inflammation regulation. Understanding their biochemical role can help explain why they are essential for growing children, especially those with neurodevelopmental conditions.
What Makes Omega-3s Special?
Omega-3s are polyunsaturated fatty acids (PUFAs) that the body cannot synthesise, meaning they must be obtained through diet. The two most biologically active forms, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are found in marine sources and play different but complementary roles in neurological and immune health.
DHA: The Brain’s Building Block
DHA is the dominant omega-3 in the brain, making up about 30% of the cerebral cortex. It integrates into neuronal cell membranes, enhancing synaptic plasticity (the brain’s ability to form new connections). This is essential for:
Cognitive function (learning and memory)
Neurotransmitter release (dopamine, serotonin)
Regulating the blood-brain barrier to prevent neuroinflammation
A deficiency in DHA can impair synapse formation, potentially leading to issues with attention, mood regulation, and executive function.
EPA: The Inflammation Modulator
While DHA is structural, EPA plays a regulatory role. It competes with pro-inflammatory omega-6 fatty acids (arachidonic acid) for incorporation into cell membranes. This influences eicosanoid production, shifting the balance toward anti-inflammatory mediators such as resolvins and protectins. These compounds help regulate:
Immune responses (reducing excessive inflammation in conditions like eczema and asthma)
Neuroinflammation (a key driver in conditions such as ADHD, PANS/PANDAS, and anxiety)
Stress response and mood (through its role in cortisol regulation and neurotransmitter metabolism)
The Omega-3 to Omega-6 Ratio: Why Balance Matters
Modern diets are often overloaded with omega-6 fatty acids (found in seed oils and processed foods), leading to chronic low-grade inflammation. Ideally, the omega-3 to omega-6 ratio should be 1:1 to 1:4, but in many children, it’s closer to 1:20, fueling inflammatory conditions and oxidative stress.
Reducing omega-6 intake (by limiting processed oils) while increasing omega-3s can shift this balance, improving brain function, mood stability, and immune resilience.
Best Sources of Omega-3s
Cold-water fish: Sardines, salmon, mackerel, and anchovies
Algae-based DHA supplements (for plant-based diets)
Pastured eggs and grass-fed meats (contain small amounts)
While ALA (from flaxseeds, walnuts, and chia) can convert to EPA/DHA, the conversion rate is inefficient (~5%), making marine sources far superior.
Do Kids Need Omega-3 Supplements?
For children who don’t consume enough fish, a high-purity omega-3 supplement can help bridge the gap. The right formulation should have:
A high EPA:DHA ratio (especially for neuroinflammatory conditions)
Low oxidation levels (look for third-party purity testing)
No artificial sweeteners or additives
The Biochemical Impact of Optimising Omega-3s
Improved attention and executive function (EPA enhances dopamine signalling)
Reduced neuroinflammation (DHA stabilises the blood-brain barrier)
Better mood regulation (EPA supports serotonin production)
Enhanced immune function (balancing omega-6-driven inflammation)
By understanding the biochemical role of omega-3s, we can better appreciate how simple dietary changes can make a profound impact on children’s brain health and behaviour.
