When it comes to raising healthy, thriving children, nutrition plays a critical role in their development, and one of the most important nutrients for early growth is DHA (docosahexaenoic acid). DHA is a long-chain omega-3 fatty acid that is essential for the development of the brain, eyes, and nervous system, particularly during infancy and childhood.
While DHA is beneficial for people of all ages, it is especially crucial for infants and young children due to its significant impact on cognitive function, vision, and overall development. Here’s why DHA matters and how you can ensure your child gets the right amount for optimal growth.
Why Is DHA Important for Infants and Children?
DHA is a building block of the brain and eyes, making up a significant portion of the gray matter of the brain and the retina of the eye. During the early years of life, the brain grows rapidly, and DHA plays a vital role in supporting that growth.
1. Brain Development and Cognitive Function
The brain undergoes the most rapid growth during pregnancy and the first two years of life. DHA is essential for building and maintaining healthy brain cells and neural pathways, which are critical for learning, memory, and behavior. Studies have shown that infants and children with adequate levels of DHA tend to perform better in cognitive tasks such as problem-solving, language development, and attention span.
Additionally, DHA continues to support brain health as children grow, aiding in concentration, focus, and learning abilities throughout their school years.
2. Eye Health and Vision Development
DHA is highly concentrated in the retina, the part of the eye responsible for converting light into signals that the brain can interpret as images. For infants, especially preterm babies, adequate DHA levels are linked to better visual acuity and the healthy development of the eyes.
Proper DHA intake during pregnancy and early childhood has been associated with improved visual function, while DHA deficiencies could potentially lead to delayed visual development.
3. Nervous System and Immune Support
DHA also plays a role in the development of the nervous system. It supports the formation of cell membranes and facilitates the transmission of signals between nerves, which is essential for motor skills, sensory processing, and emotional regulation. Additionally, DHA helps support a healthy immune system, which is important during the early years when children are building their defenses against illnesses.
How Much DHA Do Infants and Children Need?
The body does not produce DHA in significant amounts, which means it must come from external sources. While breast milk naturally contains DHA, the amount depends on the mother's diet. For infants who are formula-fed, many infant formulas are now fortified with DHA to mimic the levels found in breast milk.
As children grow, their need for DHA continues. The amount of DHA varies depending on age, but experts generally recommend that infants consume 70-100 mg of DHA per day and that older children receive 100-250 mg of DHA per day through diet or supplements.
Sources of DHA for Infants and Children
Ensuring your child gets enough DHA is essential, and fortunately, there are several sources of this important omega-3 fatty acid.
1. Breast Milk
Breastfeeding mothers can help provide DHA to their babies by including omega-3-rich foods in their diets, such as fatty fish (salmon, mackerel, sardines) and DHA-fortified foods.
2. Infant Formula
For babies who are formula-fed, look for infant formulas that are enriched with DHA. Most high-quality formulas today include DHA to support brain and eye development.
3. Foods for Older Children
As children begin to eat solid foods, it’s important to introduce DHA-rich options into their diet. The best natural sources of DHA are fatty fish, but DHA can also be found in fortified foods such as eggs, milk, and certain brands of yogurt and cereals.
For children who are picky eaters or do not consume fish regularly, DHA supplements made specifically for kids can be a great option to ensure they get enough.
Benefits of Ensuring Adequate DHA Levels
Maintaining healthy DHA levels in children can lead to long-term benefits, including:
- Improve cognitive performance: Studies suggest that DHA supplementation during early childhood can improve IQ scores and support overall cognitive development.
- Improved vision: Adequate DHA intake can help prevent visual impairments and support optimal eye health.
- Behavioural and emotional well-being: DHA plays a role in regulating mood and behaviour, helping children manage their emotions and develop healthy social skills.
- Better motor development: DHA supports the development of fine and gross motor skills, which are critical during the early years of life.
Conclusion: DHA Is Essential for a Child’s Growth and Health
DHA is a vital nutrient for infants and children, influencing everything from brain development and cognitive function to vision and nervous system health. Whether through breast milk, fortified formula, or food and supplements, ensuring your child gets enough DHA during these critical years can have lasting benefits on their health and well-being.
As a parent, being mindful of your child’s DHA intake is one of the simplest yet most impactful steps you can take to support their growth, development, and future success. If you are concerned about your child's DHA levels or want to ensure they are getting enough, consider speaking to a healthcare provider or exploring DHA testing options to get personalised recommendations.
