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Potential Help in ADHD
Omega-3 and omega-6 fatty acids are essential for overall health but especially important in brain development and function in children. Omega-3, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are important for their anti-inflammatory effects, especially within the brain, supporting cognitive function by improving communication between brain cells. Individuals with ADHD have been found to have lower levels of omega-3s in their cell membranes, contributing to challenges with attention, emotion regulation, and impulse control (DiNicolantonio & O’Keefe, 2020). Adequate intake of omega-3 can help improve symptoms of ADHD such as hyperactivity, impulsivity, attention, visual learning, word reading, and working/short-term memory.
Generally omega-6 fatty acids have received negative attention due to their presence in processed foods and potential for causing inflammation if consumed in large quantities but studies are showing that certain omega-6 fatty acids like gamma-linolenic acid (GLA) actually have anti-inflammatory effects like omega-3s. When balanced with adequate omega-3s, GLA can also help improve cognitive function and symptoms of ADHD. It is not recommended that omega fatty acids be used as the sole treatment of ADHD but their use along with traditional medications for ADHD can potentially lead to improved results and lower doses of stimulant medications for some patients.
There is no absolute recommended daily intake of omega-3 and omega-6 fatty acids for kids but EPA is considered to be most effective, followed by DHA, and then GLA. General guidelines for daily omega-3 intake is below but the best way to ensure your child is getting sufficient omega-3 fatty acids is through their diet, consuming foods that are naturally high in these good fats. Supplementation can be considered in kids who do not often consume the foods listed below due to picky eating or allergies. Most western diets contain sufficient omegat-6 fatty acids that supplementation is rarely necessary.
Table 1 General Recommendation for Daily Intake of Omega-3 Fatty Acids Based on Age
Age | Male | Female |
|---|---|---|
Birth to 12 months* | 500 mg | 500 mg |
1–3 years** | 700 mg | 700 mg |
4–8 years** | 900 mg | 900 mg |
9–13 years** | 1200 mg | 1000 mg |
14+ years | 1600 mg | 1100 mg |
Table 2 Foods That Naturally Contain Omega-3 and Omega-6 Fatty Acids
Omega 6 containing foods | Nuts: walnuts, cashews, almonds Seeds: pumpkin seeds, sunflower seeds Oils: soybean, corn oil, sunflower, grapeseed, and peanut oil Dairy: milk, yogurt, eggs Meats: chicken, turkey Others: tofu, peanut butter |
Omega 3 containing foods | Fish: salmon, sardines, mackerel, herring, trout, tuna Shellfish: oysters, mussels, crabs, shrimp Meats: beef Nuts: walnuts Seeds: Pumpkin seeds, chia seeds, flaxseeds Oils: Flaxseed, canola, soybean oils Vegetables: edamame, kidney beans, green leafy vegetables |
Reviewed by PL, MD and PEC 2/2026