6 Minute Read | Written by Dave Spitz
Why do I give my kids daily Omega-3 supplements? It seems like everyone is on board with the idea that fish oil is one of the few dietary supplements that conclusively work. Because of the extensive body of research, I have been prescribing high dosages of EPA and DHA for our athletes for the last decade with great results.
Lately, I have received more questions on strategies I use to develop athletic qualities in my own children. Unsurprising to anyone that knows me well, I have a plan and yes, it includes daily supplementation of Omega-3.
What are Omega-3s?
Omega-3s are essential fatty acids, meaning that they are required for human health and development, but interesting enough our bodies are only able to make a very small amount. The primary ingredients in fish oil are the omega-3 fatty acids EPA and DHA. There are many benefits of Omega-3s including decreased inflammation, supporting healthy body composition and playing a role in your strength gains. [ 1 ]
My Athletic Life Plan
I have always believed that becoming a better athlete can ultimately raise the ceiling for an individual irrespective of which sport they participate in. Even if a person never participates in a sport, having a foundation of functional movement will always serve them well. It is in this light that I built an Athletic Life Plan for my children. They are currently ages 3, 5, and 7.
In my estimation, athletic development can be broken down into seven base categories:
General Coordination
Strength
Power
Speed
Endurance
Dynamic Flexibility
Symmetry
Sensitivity Periods
Each of the qualities above are trainable at any age but in order to improve in the most efficient and safest manner, it is helpful to prioritize activities that take advantage of sensitivity periods for the development of the aforementioned qualities. These periods have been referred to as optimal trainability windows. It is important that we assess individuals based on their biological age as opposed to their chronological age. This becomes particularly important as the individual progresses deeper into the pubertal cycle. For example, a 14 year old can look like a child or a young adult.
For my children (who are 3, 5 and 7 years old) our primary focus is on developing general coordination, dynamic flexibility, symmetry and speed. To do so, we prioritize activities like that emphasize awareness and body control like swimming, gymnastics and soccer. These activities can be performed at high intensities and teach both accountability on an individual level and how to compete as a part of a team. The motor patterns used in the three sports mentioned above are bi-laterally symmetrical and can be performed at high intensities.
Benefits of Omega-3 Supplementation
It is in this same window of their development where Omega-3 supplementation comes into play. Omega-3 Fatty Acids are well known for being part of the process for building new cells and are instrumental in the development of the Central Nervous System. EPA and DHA also helps the body absorb nutrients to help young bodies build muscle, tendon and ligament structures. [ 2 ]
Omega-3s have been proven to help the innervation of new motor units. At a time when we are working to improve general coordination, taking an Omega-3 supplement will work side by side with the brain to engrain quality movement patterns we are learning on the field of play. Perhaps the most important benefit from Omega-3 supplementation is in neurotransmitter function and the corresponding behavioral considerations. When working to learn new skills and concentrate through a structured practice, enhanced emotional and social traits are vital. Research has shown that EPA and DHA can promote attention and reduce symptoms of hyperactivity and impulsiveness in childhood and adolescence. [ 3 ]
My Personal Recommendation for Dosages
AGE | Omega 3 (EPA & DHA)
0 - 1 = 1 gram (1000 milligrams)
1 - 3 = 1.5 grams (1500 milligrams)
4 - 8 = 2 grams (2000 milligrams)
9 - 12 = 2.5 grams (2500 milligrams)
12 - 18 = 4 grams (4000 milligrams)
Supplements vs. Fish
As a family we try our best to eat fresh fish once or twice a week but with the continued risk of high mercury levels, we rely on supplementation in addition to diet in order to reach the Omega-3 levels mentioned above.
Much of the supplement industry is unregulated. When giving supplements to children, it is important that you check to see that your fish oil is 3rd party tested. Fish oil products in particular can be contaminated with heavy metals or if they have a strong fish like smell, that is a sign that they might be rancid. When it comes to protecting your athletic career or the career of your athletes, it is important that your fish oil product is NSF Certified For Sport.
