What Is DHA and Why Is It Important for Kids’ Health?

DHA (docosahexaenoic acid) is an omega-3 fatty acid that plays an important role in supporting children’s brain development, eye health, and overall wellbeing. Since the body cannot produce DHA on its own, it must be obtained through food or supplementation when dietary intake is inadequate. This article explores the role of DHA in kids’ health, the difference between DHA and EPA, and how to help ensure your child is getting enough of this essential nutrient each day.

What Are DHA and EPA?

Omega-3 fatty acids, including DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are essential fats that support many aspects of health. Because the body cannot produce them on its own, they must be obtained through diet. 

DHA and EPA are found primarily in fatty fish such as salmon, mackerel, and sardines. For plant-based alternatives, algae-based supplements can provide a valuable source of DHA.

DHA is particularly important for brain and eye health, making it an important nutrient during infancy, childhood, as well as during pregnancy. It is the primary structural fat in the brain and retina, supporting cognitive function, learning when dietary intake is inadequate, and eye health.

How DHA Differs From EPA

Although DHA and EPA share many similarities, they have different roles in the body. DHA is primarily involved in  supporting healthy growth and development, as well as supporting  the brain, eyes, and nervous system. Its concentration in brain cells supports its role in maintaining cognitive function.

Evidence-Based Benefits of DHA for Children

DHA is a foundation of healthy brain development in children as it is a primary structural component of the brain.

Adequate DHA intake has been linked to improvements in memory, learning ability, and attention span.

DHA and Overall Well Being

Beyond brain development and eye health , DHA contributes to children’s overall health by supporting immune function and healthy growth and development. 

For growing children, a balanced omega-3 intake, including DHA, is needed to meet their developmental needs and may support their physical wellbeing and nervous system health. 

Dietary Sources of DHA and EPA

DHA and EPA are primarily found in fatty fish like salmon, mackerel, sardines, and tuna, making these foods some of the best natural sources for kids.

Fortified foods, such as eggs, milk, and certain plant-based drinks, also offer a convenient way to increase omega-3 intake. For families seeking plant-based options, algae-derived DHA can be a useful alternative.

However, some children may face challenges in meeting their omega-3 needs due to picky eating habits, or a lack of fish in their diet. This can lead to suboptimal DHA and EPA intake. 

What Is a DHA Supplement and When Might It Be Beneficial?

For children who struggle to get enough omega-3s through their diet, DHA supplements can offer support . These supplements, generally derived from fish oil or algae, offer a concentrated source of DHA designed to meet children’s nutritional needs.

They are particularly helpful for kids with varying dietary needs, such as vegetarians, vegans, or those with fish allergies. DHA supplements can help bridge nutritional gaps, supporting brain development, eye health, and immune system function.

Parents may choose to consider DHA supplements after consulting with a healthcare professional or if they feel their child's dietary intake is inadequate, to ensure their child gets the amount they need.

How Do They Work Together?

DHA and EPA are essential omega-3 fatty acids that play important roles in human health. While DHA primarily supports brain development, eye health and cognitive function , EPA works differently in the body.

How Can Parents Ensure Their Kids Get Enough DHA?

Ensuring kids get enough DHA starts with incorporating DHA-rich foods into their diet. Fatty fish, like salmon or tuna, is a great source, as are fortified foods like certain dairy products, eggs, or plant-based options.

However, for picky eaters or those with different  dietary preferences, parents may consider high-quality DHA supplements to bridge the gap. Reading product labels and choosing age-appropriate supplements ensures kids receive the right amounts for their needs when needed.

Regularly offering DHA-rich meals and snacks alongside supplements when dietary intake is inadequate can help maintain a consistent omega-3 intake.

Are DHA Supplements recommended for Kids?

DHA supplements may be recommended for kids when dietary intake falls short. Reputable brands design their products to meet children’s specific nutritional needs, ensuring appropriate dosages and quality.

Parents should always follow the usage guidelines on product labels to avoid over-supplementation. 

 It can be a good idea to consult with a healthcare professional before introducing a supplement.