This week, we’re diving into something fishy (but in a good way!): Omega-3s and how they might just become your new secret weapon for natural ADHD support.

So grab a comfy spot, breathe deep, and let’s dive in (pun intended!) 🏊

Can Omega-3s Help Kids with ADHD?

💥 Ever feel like your child is fueled by rocket fuel and raw emotion?

I’ve lived that life. Before I learned how to support my son Oliver’s ADHD naturally—as a health and nutrition practitioner—our days were filled with chaos. He’d bounce off the walls, toss Legos like confetti, and turn math homework into a full-blown opera. 

As I dug into the science of natural ADHD support and started building our toolkit, one piece that stood out was Omega-3s. 🧠

It’s not a miracle cure (no supplement is THAT powerful!), but it can be an important building block in a bigger plan. For us, it became part of a shift toward calmer days and clearer focus, and since then, I’ve watched it help hundreds of other families of kids with ADHD too! 

Let’s explore what Omega-3s do, what the research says, and how they might help your child too. 

🧬 What the Science Says about Omega-3s: 

Omega-3 deficiency is a common problem in the United States. In fact, a 2021 research article published in BMJ Open found that over two-thirds of US adults and 95% of US children do not consume enough omega-3s. 

95%! That’s almost EVERY CHILD IN THE US! 

Crazy, right? 😱 (Keep reading to find out WHY so many people in the United States are so deficient!) 

And when our kids are running low on these brain-building fats, it’s no wonder their focus, mood, and learning can take a hit.

So, what happens when kids DO get enough Omega-3s?

In a 2017 review, Derbyshire looked at 13 different studies on kids with ADHD and found that kids who took Omega supplements had better focus, less hyperactivity, improved memory and learning, and more stable moods.

But wait… there’s more…

In a 2014 study, Hawkey and Nigg found that kids with ADHD had much lower levels of Omega-3s in their blood compared to kids without ADHD. When these kids were given Omega-3 supplements, their symptoms—especially hyperactivity—got better. Not just according to parents, but teachers noticed too. ✏️

In 2018, another study by Chang and colleagues confirmed these findings: 

Low Omega-3 = more ADHD symptoms. 

Getting more Omega-3 = calmer, clearer brains.

Another researcher named Paul Montgomery at Oxford University gave school-age children fish oil supplements for just three months. His team tracked their behavior, reading, and spelling skills.

He found that kids who took the supplements showed noticeable improvement in all three areas.

Montgomery’s conclusion? “A lack of certain polyunsaturated fatty acids may contribute to dyslexia and ADHD.” 

That’s huge, right?! 

So…WHY is this such a problem for American children? Why are most kids so deficient? 

Foods that are high in Omega-3 fatty acids are ones that are rarely consumed by most Americans, especially kids. And since our bodies cannot make Omega-3 fatty acids on their own, the only way we obtain them is through diet or supplementation. 

AND, to make matters worse, most Americans eat way TOO MUCH Omega-6 fatty acids, which are found in many plant-based oils that make their way into a lot of packaged foods. 

Omega-3 and Omega-6 fatty acids are meant to be in a one-to-one ratio in the body. 

Unfortunately, due to the Western diet, the amount of Omega-6 in our bodies has reached unprecedented proportions. 

In contrast, Omega-3 is typically extremely low in Americans, especially in children. 

Omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid): 

👉 support brain function

👉  support mood regulation

👉  support memory, focus, and organizational skills

👉  help reduce inflammation in the body, which is especially important for children with ADHD who often have elevated levels of inflammation.

Our brains are 60% fat, so if you think about it, it makes sense why we need the good kind so much! 🧠

So, Where Do We Get These Fats?

We can:

🐟  Eat oily fish like salmon, trout, mackerel, tuna, and sardines (Unfortunately, most Americans don’t eat enough of these foods! I don’t know about your kids but mine aren’t super excited when I set fish out on the dinner table.)

❤️️ Eat seeds like chia, flax, and pumpkin seeds (these are great in smoothies!) 

🥜 Eat nuts like almonds, walnuts, hazelnuts, and pecans

💊 Take a fish oil supplement 

But not just any fish oil! 

You want one that’s:

• High in EPA and DHA

• Not containing fillers or added ingredients (many brands are!) 

• Tastes okay (no fish burps, please! Because we all know that if something doesn’t taste good, it’s going to be hard to take!) 

How to Boost Those Omega-3s (No Stress, We Promise)

1. Eat more foods that are rich in Omega-3s. (See the printable grocery list below!) 

2. Consider adding in a clean supplement (ask your doctor to double-check it) - This one is my favorite liquid, which is perfect for kids who can’t yet swallow pills! And this one is my favorite capsule.  

3. Start low and go slow. As with any new supplement, start with a low dose and increase slowly! 

4. Give with food (this helps with absorption)

5. Keep going. Don’t expect immediate improvements! 

6. Track progress (I like using this small notebook to keep track of things like this!) 

💡And Remember: It’s Not a Quick Fix, But It’s a Real One

You can’t supplement your way out of a poor diet or a body riddled with inflammation! But supplementation - especially when paired with other natural strategies - can make a BIG DIFFERENCE! 

🐟 So repeat after me: “Calm kids need calm fats.” 🐟

🍌 Banana-Chia Brain Pops

A two-ingredient snack that’s creamy, naturally sweet, and packed with Omega-3s (thanks to chia seeds!). No blender, no oven, no stress.

What You Need:

• 1 ripe banana 🍌
  

• 1 tablespoon chia seeds
  

How to Make It:

1. Peel the banana and mash it in a bowl.
   

2. Stir in chia seeds. (We like this brand!)
   

3. Scoop into mini silicone muffin cups or just spread onto parchment paper.
   

4. Freeze for 1–2 hours until firm.
   

Pop one out anytime your child needs a brainy bite or calming snack.

🧠 Why we love it: Banana adds natural sweetness and fiber, while chia brings those focus-boosting Omega-3s. Boom. Done.

🛒 Omega-3 Shopping List

Stock your kitchen with brain-boosting goodness using our Omega-3 shopping list printable! 

To help you know which must-haves to toss in your cart this week to boost your child’s Omega-3 intake, we’ve put together this downloadable shopping guide. 

Grab it below! 

🎶 “Music Saved Our Mornings” – A Note from Michelle in California

Michelle from California sent me this super fun idea she got after reading last week’s newsletter on music and how it can help kids with ADHD. 

She created a playlist with her son, Jaxon, to help him with his morning routine. She included upbeat songs he loves, like "Happy" by Pharrell and “Can’t Stop the Feeling” by Justin Timberlake.

They called it his Morning Mix. And she said that, “now when that first song hits, it’s like we’ve flipped a switch. Jaxon starts moving.”

LOVE this!! 

Do YOU have a win to share? Reply and let us know! You might be featured in next week’s newsletter! 

1. Bloch MH, Qawasmi A. Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: systematic review and meta-analysis. J Am Acad Child Adolesc Psychiatry. 2011 Oct;50(10):991-1000. doi: 10.1016/j.jaac.2011.06.008. Epub 2011 Aug 12. PMID: 21961774; PMCID: PMC3625948. (https://pubmed.ncbi.nlm.nih.gov/21961774/)

2. Derbyshire E. Do Omega-3/6 Fatty Acids Have a Therapeutic Role in Children and Young People with ADHD? J Lipids. 2017;2017:6285218. doi: 10.1155/2017/6285218. Epub 2017 Aug 30. PMID: 28951787; PMCID: PMC5603098. (https://pmc.ncbi.nlm.nih.gov/articles/PMC5603098/)

3. Hawkey E, Nigg JT. Omega-3 fatty acid and ADHD: blood level analysis and meta-analytic extension of supplementation trials. Clin Psychol Rev. 2014 Aug;34(6):496-505. doi: 10.1016/j.cpr.2014.05.005. Epub 2014 Jun 2. PMID: 25181335; PMCID: PMC4321799. (https://pmc.ncbi.nlm.nih.gov/articles/PMC4321799/) 

4. Chang JP, Su KP, Mondelli V, Pariante CM. Omega-3 Polyunsaturated Fatty Acids in Youths with Attention Deficit Hyperactivity Disorder: a Systematic Review and Meta-Analysis of Clinical Trials and Biological Studies. Neuropsychopharmacology. 2018 Feb;43(3):534-545. doi: 10.1038/npp.2017.160. Epub 2017 Jul 25. PMID: 28741625; PMCID: PMC5669464.(https://pubmed.ncbi.nlm.nih.gov/28741625/)

5. Murphy RA, Devarshi PP, Ekimura S, et alLong-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011–2012BMJ Open 2021;11:e043301. doi: 10.1136/bmjopen-2020-043301

6. https://www.ox.ac.uk/news/2012-09-07-omega-3-fatty-acids-could-improve-reading-and-behaviour