Fish oil supplements are one of the most common natural products used in the United States, according to the National Center for Complimentary and Alternative Medicine. Essential omega-3 fatty acids found in fish and fish oil supplements are important for proper growth and development in children and teenagers. Your teenager can consume daily requirements for essential fatty acids by eating a well-balanced diet. However, taking fish oil supplements can also help your child meet omega-3 requirements.
Types of Essential Fatty Acids
Types of essential fatty acids include DHA, EPA and ALA. DHA and EPA are found in fish and fish oil supplements. Some fish oil supplements also contain ALA, which is an omega-3 fatty acid found in plant-based foods such as flaxseed oil. Fish oil supplements may be safer than eating large amounts of fish due to the presence of harmful contaminants, such as mercury, found in certain types of fish.
Omega-3 Minimum Daily Requirements
Adequate intakes, or AIs, for omega-3 fatty acids are minimum daily requirements. According to the Institute of Medicine, adequate daily intake levels for omega-3 fatty acids in teenagers include:
- 1.0 gram per day for girls ages 9 to 13
- 1.1 grams per day for girls ages 14 to 19
- 1.2 grams per day for boys ages 9 to 13
- 1.6 grams per day for boys ages 14 to 19.
Foods with Omega-3 Fatty Acids
According to the Center for Young Women’s Health, dietary sources of omega-3s include salmon, sardines, halibut, tuna, canola oil, flaxseed oil, legumes, soy products and walnuts. If your teen's diet is low in these types of foods, a fish oil supplement may be a good idea.
Omega-3 Recommendations
Some omega-3 recommendations are based on body weight. According to the American Pregnancy Association, the following recommendations apply to teenagers:
- Children ages 1.5 to 15 years old should consume 15 milligrams of a combination of EPA and DHA per pound of body weight each day
- Children ages 15 and up should consume at least 500 milligrams of a combination of EPA and DHA per day with a minimum of 220 milligrams of EPA and 220 milligrams of DHA every day.
Mercury in Fish
Some types of fish contain high amounts of mercury, which is a neurotoxin and an excess may be harmful for a teenager's cognitive development. All fish contain at least some mercury, but high-mercury fish include shark, swordfish, king mackerel and tilefish. Albacore tuna contains more mercury than canned light tuna. When choosing a fish oil supplement for your teenager, look for a brand that contains purified fish oil, and is free from harmful levels of contaminants such as mercury, lead and PCBs.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Erin Coleman - Erin holds a Bachelor of Science degree in dietetics from the University of Wisconsin-Madison, is a Registered and Licensed Dietitian and ...
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