A dietitian’s guide to baby + child friendly omega-3 supplements
Omega-3s—specifically DHA and EPA—are essential for babies and children - especially when it comes to development - they are needed at every stage of life, from infancy through to adolescence.
They have been linked to sleep, cognition, mood, ADHD symptoms, heart health and more, and the research is ever growing.
So how much do we need per day?
The UK government makes no specific recommendations on the amount of omega-3 we should consume daily but does recommend we eat two portions of fish per week, one portion of which should be oily (140g cooked weight equates to about 450-500mg EPA and DHA combined per day).
The BDA translates this into the following portion recommendations for babies and children:
One portion of oily fish equates to:
18 months to 3 years: ¼ - ¾ small fillet or one to three tablespoons
4 to 6 years: ½ – one small fillet or two to four tablespoons
7 to 11 years: one – 1 ½ small fillets or four to six tablespoons
12 years+: 140g (5 oz) fresh fish or one small can oily fish
The European Food Safety Authority (EFSA) does suggest daily minimum intakes for babies and children:
Infants (6 months - 2 years): 100mg/day (EPA and DHA combined)
Children (2-17 years): 250mg/day (EPA and DHA combined)
Adults (18 years+): 250mg/day (EPA and DHA combined)
During pregnancy and lactation: additional 100-200 mg/day of preformed DHA
However, there is an increasing body of research to suggest that higher doses may be beneficial in certain groups, for example in those with mood disorders, ADHD, or who are pregnant or breastfeeding. Please discuss this with me or your dietitian for your individualised dose
A guide to omega-3 supplements
Meeting the recommended omega-3 intake requires eating oily fish regularly. For many, this isn't possible- for example due to dietary preferences, or restricted and fussy eaters
Supplements are an alternative - go for fish oil based, or algal-based if your are plant-based
Always check with a dietitian or a healthcare professional before starting any supplements, especially for babies and young children who have different requirements to adults and older children
Here’s my hand-selected, complete guide to baby and child suitable omega-3 supplements in the UK!
Each one has been picked by me due to possessing favourable properties such as natural ingredients, no-added sugars, or plant-based ingredients!
These brands are not all readily available in supermarkets and may need to be purchased online. For a list of common supermarket brands check the list below this one.
1. Bare Biology Action Heroes Omega-3 Fish Oil for Kids
• Presentation: Liquid
• Dosage: 0.5ml from 6 months to 1 year, then 1ml per day from 1 year onwards
• Age Suitability: 6 months+
• Omega-3 Content (per 1ml): 500mg DHA, 130mg EPA
• Source: Sustainably sourced fish oil (sardines, anchovies)
• Vegetarian/Vegan: Not suitable as fish-based!
With 500mg DHA and 130mg EPA in the full 1ml dose you’re smashing the EFSA requirements for all ages, although note that it contains significantly more DHA than EPA
For babies under 1, the 0.5ml dose still gives them a hefty 250mg of DHA. However, I would keep on this dose until age 2, and only go up to the full 1ml at at 2 years or over, as this contains considerably more than the EFSA recommendations for 1-2 year olds
2. Nature’s Aid Mini Drops DHA
• Presentation: Liquid
• Dosage: 1ml per day
• Age Suitability: 3 months+
• Omega-3 Content (per dose): 500mg Omega-3, 350mg DHA
• Source: Fish oil
• Vegetarian/Vegan: Not suitable as fish-based!
With 350mg of DHA per dose, this is a great pick for babies and toddlers and this would easily cover the increased DHA requirements at age 2 years + (and then some!) according to EFSA recommendations
Again EPA isn’t quite as high, but it’s definitely enough to support overall health
3. Viridian Viridikid Organic Omega Oil
• Presentation: Liquid
• Dosage: age 1-2 = 1 tsp. age 2-6 = 2 tsp. age 6+ = 3 tsp
• Age Suitability: 1 year+
• Omega-3 Content (per tsp): 2330mg ALA, no DHA or EPA
• Source: Flax and hemp seed
• Vegetarian/Vegan: Yes - plant-based!
Okay, so this one’s a bit of a curveball—while it’s packed with ALA (a plant-based omega-3), it doesn’t provide the DHA and EPA your child needs in the amounts recommended by the EFSA guidelines. ALA is great for general health, but the body needs to convert it into DHA and EPA, and that conversion rate isn’t super efficient. Still, this is an excellent supplement if you're looking for a plant-based omega-3 but you would need a source of DHA alongside it
4. Viridian Vegan EPA & DHA Oil
• Presentation: Liquid
• Dosage: 0.5ml, 2-4 times daily for adults; children aged 1-12 years, half adult intake e.g. 0.5 ml 1-2 times daily
• Age Suitability: 1 year+
• Omega-3 Content (per 1ml): 150mg DHA, 75mg EPA, 222mg ALA (0.5 ml provides 75mg DHA, 37mg EPA, 111mg ALA - ideal for 1-2 years)
• Source: Marine algae and chia seed oil
• Vegetarian/Vegan: Yes suitable, algae and chia based!
This one’s a winner for the plant-based crew! With 150mg DHA and 75mg EPA per dose, this ticks a lot of boxes for children aged 1 year and up - and would be ideal for for 1-2 year olds as it contains a lower amount in a 0.5 ml single dose than some of the other brands
And it’s perfect if you’re looking to avoid fish-based supplements but still want to give your child the full DHA and EPA benefits. It also includes ALA, which is great for overall health
5. Wild Nutrition Food-Grown® Omega 3 for Children
• Presentation: Softgel capsules
• Dosage: 1 capsule daily
• Age Suitability: from age 4 who are able to safely swallow a capsule
• Omega-3 Content (per dose): 250mg DHA, 125mg EPA
• Source: Wild Alaskan Pollock oil
• Vegetarian/Vegan: Not suitable as fish-based!
For children over 4 who can swallow capsules, this is a fab choice! With 250mg DHA and 125mg EPA, this supplement comfortably meets the EFSA’s requirements for children aged 4-18 years. It's a great option if you're looking for an easy-to-administer capsule, and the wild Alaskan Pollock oil is a sustainable, high-quality source. EPA isn’t quite as high as DHA, but it’s definitely enough to support overall health
6. Nordic Naturals Children’s DHA - soft gels
• Presentation: Softgel capsules
• Dosage: 4 softgels per day, can be chewed or swallowed
• Age Suitability: 3-6 years
• Omega-3 Content (per serve - 4 gels): 120mg DHA, 80mg EPA
• Source: Arctic cod liver oil
• Vegetarian/Vegan: Not suitable as fish-based!
With 120mg DHA and 80mg EPA, these soft gels provide a decent hit of omega-3 for children aged 3-6. While it doesn't quite meet the 250mg DHA + EPA target recommended for 3-6-year-olds, it’s still a solid supplement, especially if your child is eating omega-3-rich foods like fish and seeds. You could pair it with other sources to get the full benefit. Plus, they can chew them, and some children prefer a chewy!
7. Nordic Naturals Children’s DHA - liquid
• Presentation: Liquid
• Dosage: One-half teaspoon (2.5ml) daily
• Age Suitability: 1 year +
• Omega-3 Content (per dose): 530mg DHA, 340mg EPA
• Source: Arctic cod liver oil
• Vegetarian/Vegan: Not suitable as fish-based!
This liquid form of DHA/EPA is a great option for younger kids or picky eaters who don’t love capsules or gummies. Perfect to pop in a smoothie or drizzle over food! The 530mg DHA and 340mg EPA is on the higher side so perfect if you’re looking for a higher dose supplement (don’t forget to check in with your dietitian first if you’re looking for a higher dose supplement)
This also contains a higher dose of EPA than other omega-3 supplements
8. Nordic Naturals Baby’s DHA
• Presentation: Liquid
• Dosage: 5-10 lb= 1ml. 11-20 lb= 2ml. 21-25 lb= 3ml. 26-30 lb= 4ml. 31-35 lb= 5ml. Add Baby's DHA to food, breast milk, or infant formula once daily
• Age Suitability: 6 months+
• Omega-3 Content (per 5ml): 485mg DHA, 350mg EPA
• Source: Arctic cod liver oil
• Vegetarian/Vegan: Not suitable as fish-based!
For babies 6 months+ this one’s a solid choice - just add it to breast milk or formula, and you’re good to go!
You’re getting 485mg of DHA and 350mg of EPA in the full 5ml dose—which is on the higher side so perfect if you’re looking for a higher dose supplement (don’t forget to check in with your dietitian first if you’re looking for a higher dose supplement that far exceeds the EFSA dose)
This also contains a higher dose of EPA than other omega-3 supplements
9. Nordic Naturals Baby’s DHA vegetarian
• Presentation: Liquid
• Dosage: 5-10 lb= 0.5ml. 11-20 lb= 1ml. 21-25 lb= 1.5ml. 26-35 lb= 2 ml. Add Baby's DHA to food, breast milk, or infant formula once daily
• Age Suitability: 6 months+
• Omega-3 Content (per 2ml): 575mg DHA, 285mg EPA
• Source: Marine algae oil, high-oleic sunflower oil
• Vegetarian/Vegan: Yes suitable, algae based!
This vegetarian-friendly DHA/EPA liquid is fantastic for parents who want a plant-based omega-3 option for their baby or toddler. With 575mg DHA and 285mg EPA per full 2ml dose this one is on the higher side so perfect if you’re looking for a higher dose supplement (don’t forget to check in with your dietitian first if you’re looking for a higher dose supplement)
This also contains a higher dose of EPA than other omega-3 supplements
9. Omvits Kids Plant based/Vegan Omega-3 Drops
• Presentation: Liquid drops
• Dosage: 3 - 24 months: 1 ml daily. 2 - 6 years: 2.5 ml daily
• Age Suitability: 3 months+
• Omega-3 Content (per 1ml): 67 mg DHA, 33 mg EPA
• Source: Algal oil
• Vegetarian/Vegan: Yes suitable, algae based!
This is an ideal vegan omega-3 supplement for kids 3 months+. The dose is on the lower side compared to all the other supplements, with 67mg DHA and 33mg EPA per 1ml which only just meets the recs for babies under 2 years, and increases to 2.5ml for 2+ years just meeting the 250mg dose for this age group
In my view this is a good choice standard supplement for babies and toddlers as it just meets the daily requirements and doesn’t overshoot like some of the others, and especially if plant-based/ avoiding fish, as its made from algal oil! It’s also easy to add to food or drink with the little dropper.
But note if its recommended for your little one to take a higher dose of DHA or EPA this may not be the one for you
Choosing the right omega-3 supp for your baby or child
• For younger children (6 months+): Liquid options like Bare Biology Action Heroes, Nordic Naturals Baby’s or Children’s DHA, Nature’s Aid, Omvits or Viridian are ideal, and can be mixed into food or drinks
• For older children (3 years+): Chewable or swallowable options can be offered like Nordic Naturals Children’s DHA - soft gels or Wild Nutrition Food-Grown® Omega 3 for Children
• For vegetarian/vegan children: Viridian Vegan EPA & DHA Oil, Omvits Kids Plant based/Vegan Omega-3 Drops or Nordic Naturals Baby’s DHA vegetarian are excellent plant-based options made from algal oil!
Always check with your dietitian or other professional before starting a supplement to ensure it meets your baby or child’s specific needs
Book a consult with me now to get tailored advice - I offer both online and in person sessions (depending on your location)
Common supermarket omega-3 supplements for babies and children in the UK
1. Haliborange Omega-3 DHA Syrup
• Presentation: Liquid syrup
• Dosage: Two 5ml teaspoons daily
• Age Suitability: 3 years and older
• Omega-3 Content (per 10ml): 305mg DHA, 195mg EPA
• Source: Fish oil (cod liver oil, fish oil, tuna fish oil)
• Vegetarian/Vegan: Not suitable (fish-based)
• Additional Information: Contains vitamins A, C, and D. Orange-flavored.
This syrup delivers 500mg of omega-3s (305mg DHA + 195mg EPA) per 10ml dose, which meets and the exceeds the EFSA recommendations for children 2-17 years (250mg/day of combined EPA and DHA)
Keep in mind, it's fish-based, so not suitable for vegetarians or vegans. But for kids over 3, this could be a great way to get a slightly higher 500mg dose of EPA and DHA
2. Wellkid Peppa Pig Omega-3 DHA
• Presentation: Soft jellies
• Dosage: One to two jellies daily
• Age Suitability: 3 to 7 years
• Omega-3 Content (per 2 jellies): 200mg DHA
• Source: Algal oil
• Vegetarian/Vegan: Yes suitable (algal oil-based)
These jellies provide 200mg of DHA per two jellies, which is just shy of the EFSA recommendation for children aged 2-17 (250mg/day of combined DHA and EPA) and it doesn’t provide any EPA. So, while it’s a solid DHA option, to meet the full omega-3 requirement, you might want to pair it with another source of EPA (like flaxseed or mackerel) or another EPA supplement to ensure the balance
However, it is vegan-friendly thanks to the algal oil!
3. Wellkid Omega-3 Chewable
• Presentation: Chewable capsules
• Dosage: One to two chewable capsules daily
• Age Suitability: 4 to 12 years
• Omega-3 Content (per 2 caps): 100mg DHA, 150mg EPA
• Source: Fish oil
• Vegetarian/Vegan: Not suitable (fish-based)
• Additional Information: Provides omega-3 plus vitamins D, and E
This supplement offers a total of 250mg omega-3 (100mg DHA + 150mg EPA) in two capsules, which is spot on for the EFSA recommendation of 250mg/day for children aged 2-17 so it is a good option if you just want to meet those basal requirements daily. It's also got a little extra boost with vitamins D and E
Keep in mind, it's fish-based, so not suitable for vegetarians or vegans
Always check with your dietitian/nutritionist or other professional before starting a supplement to ensure it meets your baby or child’s specific needs