The Best Fish Oil for Kids According to a Dietitian

Fish oil supplements can be a quick and convenient way to squeeze extra omega-3 fatty acids — including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — into your child’s diet to support brain and heart health.

While most kids can meet their nutritional needs through a balanced diet, fish oil can be useful for picky eaters and those who don’t often eat seafood or other foods high in omega-3.

From liquids to softgels to gummies, there are many different options on the market designed specifically for kids. Keep reading for what you should look for, along with a few of our top picks.

As we compiled our list of the best fish oil supplements for kids, we considered the following factors:

• Nutrients: We selected supplements made with DHA and EPA, the easiest forms of omega-3 fatty acids for your body to use.
• Ingredients: We prioritized supplements made with high quality ingredients, which are free from artificial additives, unnecessary fillers, and preservatives.
• Quality testing: Many of the supplements on our list have been tested by third-party labs to help ensure purity, safety, and quality.
• Online reviews: We read real reviews from parents to determine which fish oil supplements for kids should make the cut.
• Vetting: All products on our list have been vetted to ensure they align with Healthline’s brand integrity standards and approach to well-being. You can read more about our vetting process.

There are several factors you can consider when shopping for a fish oil supplement for your child.

A few of the key points to keep in mind include:

• Nutrients: Be sure to check the dose of DHA and EPA provided in your fish oil supplement. Additionally, some omega-3 supplements may also contain other nutrients — such as vitamins A, D, or E — so remember to check the label carefully, especially if your child is taking other vitamins or supplements.
• Other ingredients: Steer clear of fish oil supplements that contain artificial ingredients, fillers, or excessive amounts of added sugar. Instead, stick to products low in added sugar with a simple list of ingredients.
• Form: Fish oil is available in several forms, including liquids, gummies, and softgels. While liquid may be easier to mix into foods or drinks, some children and parents may prefer the taste or convenience of gummies and softgels instead.
• Source: Omega-3 supplements are typically derived from fatty fish, krill, cod liver, or algae. Consider your child’s dietary requirements and personal preferences to determine which is right for you.
• Testing: Ideally, opt for supplements that are tested or certified by an independent organization for safety and quality. This can help ensure that your fish oil is free from harmful contaminants or heavy metals, such as mercury.
• Cost: Fish oil supplements are available at a wide range of price points. Be sure to keep your budget in mind and remember that a higher price tag doesn’t always translate to a higher quality product.

Fish oil supplements can be an easy way to help boost your child’s intake of omega-3 fatty acids, especially if seafood isn’t a regular part of their meal plan.

It may also be linked to a few possible health perks, including for the following:

• May support brain health: Omega-3 fatty acids play a key role in brain development during childhood and adolescence and have been tied to several benefits, especially related to attention, memory, executive function, and communication.
• May aid sleep: Research suggests that omega-3 fatty acids could reduce sleep disturbances and improve other aspects of sleep health during childhood.
• Possible benefits for asthma: One study found that getting enough omega-3 fatty acids in the diet may actually be linked to a lower risk of asthma in children and adolescents.

However, keep in mind that fish oil supplements are not necessary for all children, especially if they regularly consume foods rich in omega-3, such as fatty fish.

Not all kids need fish oil, especially if they’re following a balanced diet and eating seafood on a regular basis. In fact, taking high doses of fish oil could cause unpleasant side effects like heartburn, nausea, and diarrhea.

Children who are allergic to fish or shellfish also need to avoid fish oil. If needed, they can opt for omega-3 supplements from other sources instead, such as algal oil.

If your child is taking any medications or other supplements, it’s also a good idea to check in with your pediatrician before adding fish oil to the mix.

Additionally, keep in mind that certain types of omega-3 supplements may contain high amounts of nutrients commonly found in multivitamins — like vitamin A or vitamin E — which can be harmful if consumed in excess.

Omega-3 fatty acids have been studied for their ability to support brain health and improve symptoms of attention deficit hyperactivity disorder (ADHD) in children. However, research has turned up mixed results on their effectiveness.

For example, one study in 60 children with ADHD found that supplementing with 550 mg of EPA and 225 mg of DHA per day for 8 weeks could be tied to less impulsive behavior.

Another 12-week study in 92 adolescents concluded that 1.2 grams of EPA per day could improve cognitive (thinking ability) symptoms in children and teens with ADHD, especially for those with low blood levels of EPA at baseline. On the other hand, researchers note that those with high levels of EPA could actually be negatively affected.

Other studies suggest that there may be a link between EPA deficiency and the severity of ADHD symptoms.

That being said, one review of 37 trials concluded that polyunsaturated fatty acids (including omega-3s) had no significant effect on parent-rated inattention, hyperactivity, impulsivity, or overall ADHD symptoms in children compared to a placebo.

A 2023 meta-analysis also found that omega-3 supplementation does not improve ADHD symptoms but could offer other long-term benefits.

Therefore, while omega-3 fatty acids can benefit brain health, it’s still a good idea to check in with your pediatrician before using fish oil to help manage symptoms of ADHD.

Most children can meet their nutritional needs by following a balanced diet and don’t need supplementation.

However, fish oil supplements can be a simple way to boost your child’s intake of omega-3 fatty acids if needed. They may be especially useful for picky eaters and those who aren’t getting enough foods rich in omega-3s in their diet.

Be sure to check with your child’s pediatrician before trying any new supplement. They can provide guidance on an appropriate dosage and make personalized recommendations based on your child’s needs.