Are you getting enough Omega 3′s? Here’s a great link to determine how much you need and if your brand is providing enough DHA and EPA: http://whole9life.com/fish-oil/

By now, most people have heard of Omega 3 Fatty Acids. Those essential fats that are both good for us and in short supply. Composed of EPA and DHA fats, Omega 3 fatty acids are critical for proper health and function. Unfortunately, they are, for the most part, missing from our diets.

The World Health Organization recommends eating a diet high in Omega 3’s and many of the healthiest and longest-lived people in the world do just that. Omega 3 fatty acids are found mainly in fish and other sea animals, but can also be found in organic, grass-fed meats and some plant sources such as flax and hemp seed.

While the benefits of Omega 3 supplements are well documented for adult conditions like heart disease, high cholesterol, inflammation and certain rheumatoid conditions, the benefits in children are mainly in the areas of brain development and IQ.

Studies have shown that maternal supplementation with Omega 3’s during pregnancy and lactation has also been demonstrated to increase children’s IQ. Benefits after year one include: focused attention, stimulates neuron growth in the brain as well as improved memory and learning.

Unfortunately, the standard Canadian diet is woefully deficient in Omega 3 fatty acids. Canadians will typically consume a diet high in processed foods, rancid vegetable oils from frying, trans fatty acids from packaged foods and grain-fed meats. These foods have very little Omega 3 content.

It is very difficult to obtain adequate Omega 3 quantities from our diets alone. Of course, living 3000 km inland from the sea doesn’t help either. Therefore, proper supplementation with a good quality fish oil is key for families wishing to optimize their Omega 3 levels.

Look for purified brands from small marine animals like anchovies, sardines and krill. Also, check the labels for EPA and DHA concentrations: the higher the better. Avoid Omega 3-6-9 combinations and buy liquid brands instead of capsules when possible.

Although the recommended daily allowance (RDA) for Omega 3’s has not yet been established, a good rule to follow is 500mg for every ten pounds of body weight. For example a 50lbs child will need 2500mg or approximately 2.5 teaspoons per day.

Correction: In the March 11th edition of Kids First entitled: “Omega 3 Fatty Acids Big Part Of A Healthy Diet, WHO Says,” the recommended daily dose of Omega 3′s should read “500mg for every ten pounds of body weight,” instead of “500mg for every pound of body weight.” Always consult with you primary health care provider before beginning any nutritional supplementation.

References:

1 – http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621042/

2 – Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children’s IQ at 4 years of age.