We have all read or heard somewhere that a diet rich in omega-3 fatty acids has been shown to significantly support good health and to have a good effect on mood stability and emotional regulation in children. But what are they?

Omega-3s are essential fats that play a critical role in brain development and function. These fatty acids are normally involved in the formation of neuronal membranes, neurotransmitter activity, and the reduction of neuroinflammation—all of which influence emotional health, hence they are already existing in our bodies. There are many different kinds of these Omega-3’s but especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have been shown to have good mental health benefits.

One influential study by Dr. Paul Montgomery at the University of Oxford (2002) studied children with behavioral difficulties and discovered that supplementation with omega-3 fatty acids significantly improved mood and reduced aggression. In this randomized (kids did not know if what they were taking was placebo), placebo-controlled (some kids took placebo, others took the actual nutrient) study, children who received omega-3 supplements had better attention and fewer emotional outbursts compared to those given a placebo. The results suggested that essential fatty acids can have a stabilizing effect on brain function and behavior.

Another landmark study, conducted by Dr. Joseph Hibbeln at the National Institutes of Health (2006), explored the relationship between low dietary intake of omega-3s and increased risk of mood disorders in children and adolescents. The research showed a strong correlation between low omega-3 consumption and increased rates of depression, anxiety, and impulsivity. The authors concluded that diets deficient in omega-3s may impair the brain’s emotional regulation systems, making children more vulnerable to labile moods and dysregulated emotional states.

But what does that mean practically?

This means that for example, a child with frequent mood swings and difficulty managing frustration might benefit from increasing omega-3 intake through foods like salmon*, walnuts, chia seeds, or high-quality supplements. Improvements can include greater emotional stability, fewer tantrums, and improved social interactions.

These findings lumped together emphasize the importance of nutritional strategies alongside therapeutic interventions for emotional and behavioral challenges. Ensuring that children receive adequate omega-3s may be a very simple, and non-invasive way to support their emotional well-being and brain development.

*Salmon that is “Farm Raised” has significant toxins that can be detrimental to the health. Make sure that the packaging says” Wild Caught”. Phrases such as “Wild Atlantic” or “Fresh Wild Salmon” can be used to ambiguate the source of the Salmon.

References

Montgomery, P. (2002). Omega-3 supplementation and behavioral improvement in children with emotional and attention difficulties. University of Oxford, Randomized Placebo-Controlled Study.

Hibbeln, J. (2006). Dietary omega-3 deficiency and its association with mood disorders in children and adolescents. National Institutes of Health.

*This article was co-created with the help of AI.