How Much Omega-3 Does My Child Need?

You’re packing lunchboxes, organising school bags, and doing your best to support your child’s learning - but when fish is refused (again), it’s easy to wonder if they’re really getting enough omega-3.

Omega-3, especially DHA, plays an important role in children’s brain development, yet many kids simply don’t eat the foods that contain it.

If you’ve ever asked yourself “how much omega-3 does my child need - and how can I make sure they’re getting enough?”, you’re not alone.

In this guide, we’ll break it down simply and share easy, stress-free ways to support your child’s omega-3 intake - even for the pickiest eaters.

What is omega-3 (and why does DHA matter for kids)?

Omega-3 is a type of essential fatty acid, which means the body can’t make enough of it on its own - it has to come from diet (or supplementation).

One of the most important omega-3s for children is DHA (docosahexaenoic acid). DHA is a major structural component of the brain and is especially important during early childhood and the primary school years, when the brain is still developing rapidly.

Put simply: DHA helps support normal brain development and brain function at a time when children are learning, concentrating, and processing new information every day.

How much omega-3 DHA does my child need?

A commonly recommended intake for DHA is:

250mg of DHA per day

This amount helps support normal brain development and function during childhood.

For parents, the challenge isn’t usually what the recommendation is - it’s how to realistically meet it, especially when fish is off the menu.

What does 250mg of DHA look like in real life?

To put that daily DHA recommendation into everyday terms, it can be met in one of two main ways:

Through food

• Around one portion of oily fish per week

Examples include salmon, mackerel, or sardines - foods many children struggle to enjoy (or refuse altogether).

Through supplementation

• 1ml of Efamol Kids Omega 3 DHA Drops per day

This provides a simple, consistent way to support DHA intake without relying on fish-based meals.

You’re not failing - you’re parenting.

Many children dislike the taste or texture of fish, and busy family life doesn’t always allow for carefully planned omega-3-rich meals. The good news is that omega-3 support doesn’t have to involve food battles.

What if my child hates fish?

Efamol Kids Omega 3 DHA Drops are designed to fit easily into everyday routines and can be mixed into foods and drinks your child already enjoys, such as:

• Yoghurt
• Smoothies
• Juice
• Milk

They won't even notice! No fishy taste. No pressure. Just a small daily habit that supports growing brains.

Why consistency matters more than perfection

When it comes to omega-3 and DHA, regular intake over time is more important than the occasional “perfect” meal.

Adding DHA drops to their breakfast can help create a routine that works for your family - even on the busiest school mornings.

Why parents trust Efamol

Efamol has over 30 years of research expertise into omega-3 and children's brain health.

Parents choose Efamol because:

• Our products are science-led and carefully formulated
• Efamol Kids Omega 3 DHA Drops are Mumsnet Rated - tried and tested by mums like you.

When it comes to supporting your child’s brain, trust and experience matter.

"These drops are fantastic. My son has autism and struggles with a restrictive diet and sensory sensitivities. These drops can be mixed into his drink and have such a faint taste, he has not even noticed! This feels like a huge win and I am pleased my son is now getting daily omega-3."

- Efamol Kids Omega 3 DHA Drops Customer / Mumsnet Rated Survey Participant

The takeaway: supporting omega-3 doesn’t have to be complicated

If you’ve been wondering “how much omega-3 does my child need?”, the answer is simple - around 250mg of omega-3 DHA per day.

How you meet that goal can be flexible:

• Through oily fish, if your child enjoys it
• Or through a daily DHA supplement (like Efamol Kids Omega 3 DHA Drops) that fits seamlessly into family life

Discover how Efamol Kids Omega 3 DHA Drops can support your child’s brain development as part of your back-to-school routine.