If you’ve been looking into omega-3 for your child, you’ve probably noticed two main options on the shelf: fish oil and algae oil. Both are popular, both are good sources of DHA, and it’s not always clear how they differ.
Here’s a simple guide to what omega-3 is, where it comes from, and how to choose between the two.
What is omega-3 and why does DHA matter for kids?
Omega-3s are a family of healthy fats. The three main ones are ALA, found in plant foods like chia seeds, flaxseeds and walnuts, and EPA and DHA, found mainly in seafood.
DHA is one of the most abundant fatty acids in the brain and the retina of the eye, which is why it gets so much attention during childhood. The body can convert a little ALA into DHA, but only in very small amounts, so getting DHA directly from food or a supplement is the most practical way to top it up.
How much omega-3 do kids need?
In the US, there’s no official daily target for DHA or EPA. The NIH sets recommended amounts only for ALA, the plant omega-3. The simplest approach is to include oily fish in your child’s meals regularly, or to use a DHA supplement if fish isn’t on the menu.
Where do kids get omega-3 from food?
Oily fish is the richest food source of DHA and EPA. Salmon, sardines, mackerel and trout are all great choices, and salmon patties or mashed sardines on toast can be easy ways to start. Eggs and meat contain small amounts too.
The catch? Oily fish is one of the foods kids are most likely to refuse. That’s where supplements often come in.
Where does the omega-3 in fish come from?
Here’s something many parents don’t know: fish don’t actually make DHA themselves. It’s made by microalgae at the base of the ocean food chain. Small fish eat the algae, bigger fish eat the smaller fish, and the omega-3 builds up in their tissues along the way.
So fish oil and algae oil both contain DHA that started life in algae. Fish oil gets it second-hand, and algae oil goes straight to the source.
What’s the difference between fish oil and algae oil?
|
Fish oil |
Algae oil |
|
|---|---|---|
|
Where it comes from |
Oily fish such as anchovies, sardines and mackerel |
Microalgae, the original source of omega-3 in the ocean |
|
Main omega-3s |
DHA and EPA |
Mainly DHA (some also provide EPA) |
|
Taste |
Can have a fishy taste, though many kids’ products are flavored |
No fishy taste |
|
Fish-free |
No |
Yes |
|
Sustainability |
Look for certified sustainable fisheries |
Grown in controlled conditions, without relying on wild fish |
|
Quality |
Look for products tested for purity |
Look for products tested for purity |
Is algae omega-3 as good as fish oil?
When it comes to DHA, research suggests they’re comparable. In one study of adults, DHA from algal-oil capsules raised DHA levels in the blood just as effectively as DHA from cooked salmon.
Both are good ways to get DHA. The main differences come down to what else is in them, how they taste, and what suits your family.
Which one should I choose?
Really, it’s up to you. Both are great sources of DHA, so it comes down to what suits your family:
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Dietary needs. If your family avoids fish or fish products, algae oil is fish-free. If you’d like EPA as well as DHA, fish oil provides both, and some algae oils do too.
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Sustainability. Look for fish oil from certified sustainable fisheries, or choose algae oil, which is grown without relying on wild fish.
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Taste. Some kids don’t mind fish oil, especially flavored versions, while others notice even a hint of fish. Algae oil has no fishy taste.
Whichever you choose, check how much DHA is in each dose, pick a format your child will take, and read the other ingredients and allergens.
Where does Brain DHA fit in?
Brain DHA contains docosahexaenoic acid (DHA), sustainably sourced from microalgae Schizochytrium sp., to support brain and central nervous system development and healthy brain function in children.* DHA also helps support healthy eye development and vision, and helps maintain healthy eyesight and eye function in children.*
It’s fish-free, with no fishy taste, in a chewable softgel. Follow the directions on the label, and check the label for allergens.
When should I talk to a health professional?
If your child has a food allergy, takes any medicine, or has a medical condition, check with your pediatrician or a qualified nutritionist before starting an omega-3 supplement.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Frequently asked questions
Can kids with a fish allergy take algae omega-3?
Algae omega-3 is fish-free, but always check the full ingredient and allergen list, as some products contain other allergens like soy. If your child has a severe allergy, check with their doctor or allergist first.
Is algae omega-3 vegan?
The oil itself comes from algae, but many supplements are made with gelatin capsules, so they aren’t always vegan or vegetarian. Check the label if this matters to your family.
Are chia seeds and flaxseeds enough?
They’re great foods, but they contain ALA, a plant omega-3 that the body converts into DHA only in very small amounts. For DHA itself, oily fish or a DHA supplement are the more direct sources.
Should omega-3 be taken with food?
Yes. Omega-3s are fats, so they’re best taken with a meal that contains some fat.
References
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NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
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NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
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Arterburn LM et al. Algal-oil capsules and cooked salmon: nutritionally equivalent sources of docosahexaenoic acid. J Am Diet Assoc. 2008;108(7):1204–9. https://doi.org/10.1016/j.jada.2008.04.020