Omega-3 for Teens: Oily Fish, Brain Development and What the Evidence Says

Teenagers are still growing, and their brains are too. DHA, one of the omega-3 fatty acids found in oily fish, is a major structural component of the brain. Here's what the evidence says.

DHA and the teenage brain

The brain is about 60% fat, and DHA (docosahexaenoic acid) makes up a large portion of that. DHA is found in high concentrations in the brain and retina. While DHA is clearly important for brain development, there is no authorised UK health claim linking omega-3 to cognitive function in teenagers.

What the NHS recommends

The NHS advises everyone, including teenagers, to eat at least 2 portions of fish a week, 1 of them oily. Oily fish includes salmon, mackerel, sardines, herring and fresh tuna. Oily fish gives you the long-chain omega-3s EPA and DHA that the body can't make efficiently from plant sources.

EPA and DHA

EPA and DHA contribute to the normal function of the heart, with a daily intake of 250mg. This is an authorised UK health claim. One of our Fish Oil 1000mg capsules provides 550mg of EPA and DHA combined.

Plant sources aren't enough

Plant-based omega-3 (ALA from flaxseeds, chia seeds, walnuts) is healthy, but the body converts it to EPA and DHA very inefficiently, typically less than 5%. If a teenager doesn't eat oily fish, a fish oil or algae-based supplement can help them get enough EPA and DHA.

How much fish is enough?

The NHS suggests 2 portions of fish a week, 1 of them oily. A portion is about 140g. For teens who don't eat fish at all, a supplement is a reasonable alternative. Our Fish Oil 1000mg gives 330mg EPA and 220mg DHA per capsule.

If you choose a supplement

If you're 16 or over, a fish oil supplement is one way to get EPA and DHA. Take 1 capsule a day with food. It contains fish, so it isn't suitable for vegetarians or vegans. Talk to a parent, carer or GP before taking any supplement, and check with your club if you're a tested athlete.