The 8 Best Fish Oil Supplements for Kids, According to Pediatric RDs

The FDA recommends that kids eat two servings of fish per week, but getting your kids to eat that much fish might be a challenge. If your kids (or you) squirm at the sight of fish, or you struggle to serve them fish regularly, a fish oil supplement can come in handy. You’ll have the peace of mind that your kiddo is getting this important nutrient even if they don’t eat the recommended amount of fish. 

The omega-3 fatty acids in fish oil are key for brain development, heart health, and immune function, says Alicia “Chacha” Miller, MS, RD, LDN, a dietitian specializing in maternal and pediatric nutrition. Some studies have shown fish oil supplements’ potential benefits for autism, ADHD, mental health disorders, allergies, asthma, and elevated triglycerides, says Kristen Smaldone, MS, RD, CSP, CD-N, a pediatric dietitian. Since our bodies don’t produce omega-3s on their own, it’s important to make sure you and your kiddos get enough of them from food or supplements. If kids have a seafood allergy or are on blood thinner medications, taking a fish oil supplement may not be best, and you should consult a healthcare professional first. 

To pick the best fish oil for kids, we interviewed two pediatric dietitians about what makes a top-tier fish oil supplement and their favorite options on the market. We prioritized supplements that are independently verified for purity and potency and ones made by reputable brands. We also considered the taste, form, and allergens to be sure there’s an option on our list for most kids’ needs.

Our Favorites

• Best Overall: Nordic Naturals Children’s DHA
• Best Budget: Carlson Kid’s Norwegian Fish Oil
• Best Gummy: Nordic Naturals Zero Sugar Omega-3 Fishies
• Best High Dose: Barlean's Omega Pals Lipsmackin’ Citrus
• Best for Travel: OmegaVia Kid’s Omega 3 Chewies
• Best Tablet: ChildLife Essentials Omega-3 DHA + Choline
• Best Vegan: Nordic Naturals Children's Vegetarian DHA
• Best Multivitamin with Fish Oil: SmartyPants Kids Multi and Omegas

Our Top Picks

Best Overall

Nordic Naturals Children’s DHA

$28 $26 at Amazon $29 at Walmart $17 at IHerb

Why We Recommend It

Nordic Naturals Children’s DHA Liquid wins our best overall spot because of its independent verification standards and easily adjustable liquid form. It comes in tasty orange and strawberry flavor options, and the liquid form means it’s easy to mix into juice or a smoothie. 

It has one of the highest amounts of EPA and DHA of all the supplements on our list, which is especially important if your kids don’t eat much fish. Half a teaspoon of this supplement provides 530 milligrams of omega-3s (170 milligrams from EPA, 255 milligrams from DHA, and another 105 milligrams from other omega-3s). It's made exclusively from arctic cod liver oil, unlike others made from mackerel, anchovy, and sardine oil. As a result, it’s also high in vitamin A. 

Nordic Naturals sticks to strict manufacturing standards, and all products are independently verified. Certificates of Analysis are available for any product, so you can always see the testing results for your bottle to be sure your kids are getting exactly what the label says. Nordic Naturals is also Friend of the Sea (FOS) certified, which verifies that their fish are sustainably sourced. 

But Take Note

This supplement has to be refrigerated after opening, so it isn’t easy to take on the go. Also, keep in mind that since it’s high in vitamin A, you’ll need to check any other supplements your kids are taking to be sure they don’t overdo their total vitamin A intake. This supplement is only intended for kids ages 1–6 years, but since it’s a liquid, you could easily adjust the dose as needed for older kids with a doctor’s guidance.

Product Details:

• Dose and form: ½ teaspoon of liquid
• Type: Arctic cod liver oil
• Omega-3 per serving: 530 milligrams total, 170 milligrams EPA, 255 milligrams DHA
• Flavor: Strawberry, orange
• Recommended age: 1–6 years
• Independently verified: Yes

Best Budget

Carlson Kid’s Norwegian The Very Finest Fish Oil Omega 3s

$24 at Amazon $19 at Target $24 at Walmart

Why We Recommend It

Carlson Kid’s Norwegian Fish Oil has the second-highest omega-3 content on our top picks list with 800 milligrams total (including 400 milligrams of EPA and 250 milligrams of DHA) in just a half-teaspoon serving. With three flavor options, you’re bound to find one your child likes. Since this fish oil comes from anchovy, sardines, and mackerel, it also has 22–55% of the daily value of vitamin E, depending on your child’s age. 

Both experts we spoke to recommended this brand. It focuses on sustainable fish sourcing and high-quality products. Like our best overall pick, it’s FOS certified and International Fish Oil Standards (IFOS) certified. IFOS is a certification created by the nutraceutical and pharmaceutical company Nutrasource that verifies the safety, purity, and label accuracy of omega-3 supplements.

Carlson Kid’s Norwegian Fish Oil is also free of artificial preservatives. Instead, they bottle the fish oil with antioxidants and use a nitrogen flush to extend shelf life.

But Take Note

If your child is taking other supplements, check the vitamin E content to make sure they don’t exceed their daily vitamin E needs. This supplement needs to be refrigerated after opening, and the manufacturer recommends using it within 100 days of opening. There are 80 servings per container, so if you use it daily that shouldn’t be an issue.

Product Details:

• Dose and form: ½ teaspoon of liquid
• Type: Norwegian fish oil (anchovy, sardine, mackerel)
• Omega-3 per serving: 800 milligrams total, 400 milligrams EPA, 250 milligrams DHA
• Flavor: Lemon, mixed berry, orange, just peachie
• Recommended age: 1+ years
• Independently verified: Yes

Best Gummy

Nordic Naturals Nordic Omega-3 Fishies

$21 at Amazon

Why We Recommend It

For kids 3 years and above, Nordic Naturals Zero Sugar Omega-3 Fishies are a standout option for their flavor, quality, and no added sugars. Miller notes that the delicious flavor and fun fish shape make it easy for kids to enjoy, and the brand’s reputable independent verification ensures the dosage and ingredients listed on the label are accurate. 

Each fishie, which is basically a fish-shaped gummy, has 300 milligrams of omega-3s (150 milligrams of EPA and 100 milligrams of DHA). This is a little lower than others on our list, so it’s the perfect option if your kid eats some fish but not the full two servings per week recommended by the Dietary Guidelines for Americans. 

You may have noticed this is produced by the same brand as our best overall pick. That’s because Nordic Naturals is a truly reputable brand when it comes to fish oil supplements. This one is also FOS-certified and independently verified for purity and potency. You can even scan the QR code on the box to see your specific product’s test results. 

But Take Note

Since these are gummies, they’re only recommended for kids 3 years and older. They have a lower dose of omega-3s compared to others on our list, so you may need to increase the dose if your kids don’t eat any fish, which could also increase the cost per serving. It’s also worth noting that instead of sugar, they use sugar alcohols for sweetness which can sometimes cause digestive upset, usually just in high doses.

Product Details:

• Dose and form: 1 fishie
• Type: Purified deep sea fish oil (anchovy, sardine)
• Omega-3 per serving: 300 milligrams total, 150 milligrams EPA, 100 milligrams DHA
• Flavor: Tutti frutti
• Recommended age: 3+ years
• Independently verified: Yes

Best High Dose

Barlean's Omega Pals Lipsmackin’ Citrus

$21 at Amazon View on Vitacost View on Nhc.com

Why We Recommend It

Barlean's Omega Pals Lipsmackin’ Citrus provides 935 milligrams of omega-3s (455 milligrams EPA, 295 milligrams DHA, and 185 milligrams of other omega-3 fatty acids) per serving, making it the highest-dose supplement on our top picks list. It’s great for kids who don’t eat fish and could use the extra EPA and DHA. 

This supplement's texture is more like a smoothie than an oil, so your kiddo may take it straight from the spoon, or you can mix it into soft foods like yogurt, oatmeal, or applesauce. 

Barlean’s follows strict NSF Good Manufacturing principles to ensure quality, and every product they make is independently verified in their “Look It Up” program.

This supplement is free of gluten, dairy, and added sugars, so it’s suitable for many dietary needs. It comes in three other flavors, each with a different formulation. Hooty fruity tangerine has added nutrients for eye health, chirpin’ slurpin’ lemonade has a lower dose of omega-3s from fish oil, and sensational straw-nana is a vegan option made with flax oil. We love the versatility in options, so you can really customize your purchase based on your kid’s needs.

But Take Note

Like most other liquid fish oil supplements, this one must be refrigerated after opening. It also contains sugar alcohols and texturizing gums (like guar gum and xantham gum) that might cause digestive upset, mainly in high amounts.

Product Details:

• Dose and form: 1.5 teaspoons of liquid
• Type: Anchovy, sardine, and/or mackerel oil
• Omega-3 per serving: 935 milligrams total, 455 milligrams EPA, 295 milligrams DHA
• Flavor: Lemonade, tangerine, citrus, straw-nana
• Recommended age: 4+ years
• Independently verified: Yes

Best for Travel

OmegaVia Kids Omega-3 Chewies

$40 at Amazon $55 at Walmart View on Omegavia.com

Why We Recommend It

OmegaVia Kid’s Omega-3 Chewies are shockingly tasty and IFOS-certified for purity and potency. They contain 400 milligrams of omega-3s per chewie (including 60 milligrams of EPA and 300 milligrams of DHA). Each gummy is individually wrapped and about the size of a penny. This makes it easy to take with you while traveling or just if you don’t want a supplement bottle taking up precious fridge space.

They’re free from added sugars and instead made with sugar alcohols and natural fruit flavors, including strawberry, orange, and lemon. They’re also free from dairy, eggs, shellfish, peanuts, wheat, gluten, soy protein, and yeast, so they’re suitable for many dietary needs. Many fish oil supplements have a strong fishy aftertaste, but the aftertaste on these is so minimal that most kids won’t even notice.

But Take Note

These supplements are only intended for kids 3 years and older because they need to be thoroughly chewed to avoid choking. They contain bovine gelatin, so they’re not suitable for those following a strict pescatarian diet. They also have sugar alcohols in lieu of added sugars that can sometimes cause digestive upset.

Product Details:

• Dose and form: 1 chewie 
• Type: Wild anchovy, sardine, and mackerel oil
• Omega-3 per serving: 400 milligrams total, 60 milligrams EPA, 300 milligrams DHA
• Flavor: Natural fruit flavor
• Recommended age: 3+ years
• Independently verified: Yes

Best Tablet

ChildLife Essentials Omega-3 DHA + Choline

$16 at Amazon $16 at Target $19 at Walmart

Why We Recommend It

ChildLife Essentials Omega-3 DHA + Choline supplement is independently verified for purity and potency and includes added nutrients for brain and bone health. This is another brand that Miller recommends when shopping for fish oil supplements for kids. The 50 milligrams of EPA and 250 milligrams of DHA come from anchovy, mackerel, and sardine oil, but they’re formulated into tablets, which may be preferable over a gummy. 

We love that the tablets are versatile, making them suitable for kids 1 year and older, as you can break them up and mix them into your kid’s favorite food or let them take the chewable tablet on its own if they’re old enough (three years or older). 

With a total of 300 milligrams of omega-3, this is a relatively lower-dose omega supplement that is suitable for children who consume some omega-3s in their diet. In addition to omega-3s, this supplement contains choline—another key nutrient for brain health, per the American Academy of Pediatrics. It has 8–21% of the daily value, depending on your child’s age, so it’s by no means a substitute for choline-rich foods like beef, poultry, eggs, nuts, potatoes, and whole grains, but it provides a little boost. This supplement also contains 25–33% of the daily value of vitamin D, depending on your child’s age. Vitamin D is another nutrient found in many fatty fish, and it’s essential for your child’s bone health, immune system, and more. 

But Take Note

Like many supplements on our list, these contain sugar alcohols that might cause digestive upset in some kids, especially if they get them in other foods and drinks. Also, note that they haven’t been FOS certified to verify the sustainable sourcing of the fish. Because it also contains vitamin D and choline, be sure to check the nutrition facts for any other supplements your child might be taking to ensure you do not exceed the Tolerable Upper Intake Level (UL) for any nutrient. 

Product Details:

• Dose and form: 1 tablet
• Type: Anchovy, mackerel, sardine oil
• Omega-3 per serving: 300 milligrams total, 50 milligrams EPA, 250 milligrams DHA
• Flavor: Natural passion fruit
• Recommended age: 1+ years (under 3 years requires breaking up tablets and mixing into food)
• Independently verified: Yes

Best Vegan

Nordic Naturals Children's Vegetarian DHA Softgels

$23 at Amazon $23 at Walmart View on Vitamin Shoppe

Why We Recommend It

Nordic Naturals Children’s Vegetarian DHA is made out of marine algae oil—an excellent vegan source of omega-3s. Studies have shown that algal oil effectively increases DHA levels in the body. This supplement has 375 milligrams of DHA per serving of three soft gels. Don’t worry; the soft gels are small and chewable, so they’re suitable for kids ages 3 years and older. If your child is younger than that, you’ll be happy to know Nordic Naturals also offers a Baby’s Vegetarian DHA—a similar product but in a liquid form. Miller recommends these two products for families following a plant-based diet.

Like other Nordic Naturals products, this one has been independently verified for purity and potency. It’s also certified vegan, which makes it suitable for kids with a seafood allergy as well. 

But Take Note

One serving is three small soft gels, whereas some other supplements on our list only require a half teaspoon of liquid for a full serving. However, if your kiddo doesn’t mind taking supplements this may not be a big deal. This supplement also lacks the omega-3 fatty acid EPA.

Product Details:

• Dose and form: 3 soft gels
• Type: Marine algae oil
• Omega-3 per serving: 375 milligrams DHA
• Flavor: Berry lemonade
• Recommended age: 3+ years
• Independently verified: Yes

Best Multivitamin with Fish Oil

SmartyPants Kids Formula Daily Gummy Multivitamin

$27 $20 at Amazon $17 at Target $25 at Walmart

Why We Recommend It

If you’re looking for a single product to help your child with his or her vitamin, mineral, and fish oil needs, we recommend the SmartyPants Kids Multi & Omega, complete with added omega-3s. Each four-gummy serving contains 100 milligrams of omega-3s and 15 essential nutrients, including vitamins A, D, C, E, K, B12, folate, zinc, and more.

The wide range of nutrients in this supplement makes it a great option if your child struggles to eat a well-rounded diet rich in whole grains, veggies, fruits, protein, and fats. 

SmartyPants has many certifications to help you feel comfortable with what you are giving to your child, including independent verification with NSF Contents Certification and being Clean Label Certified. SmartyPants products are also free of artificial colors, sweeteners and flavors in addition to major allergens such as soy, gluten, dairy, and eggs.

But Take Note

This supplement's omega-3 content isn't enough to meet a child’s daily needs, as each serving provides 100 mg of omega-3s. So, it’s best for kids who do eat some food sources of these fatty acids. Also, each serving has five grams of added sugars.

Product Details:

• Dose and form: 4 gummies
• Type: Fish oil
• Omega-3 per serving: 100 milligrams total 
• Flavor: Lemon, orange, strawberry banana
• Recommended age: 4+ years
• Independently verified: Yes

Should My Child Take Fish Oil Supplements? 

The omega-3 fatty acids EPA and DHA are prevalent in fatty fish like salmon, mackerel, herring, and tuna. You can find the omega-3 fatty acid ALA in nuts, seeds, plant oils, and some fortified foods like eggs, juices, or milk. However, the body can only convert small amounts of ALA into EPA and DHA. So it’s valuable to add a fish oil supplement with EPA and DHA if your kid doesn’t eat fish to meet their nutritional needs. 

The following kids might benefit from a fish oil supplement:

• Kids who don’t like fish or eat it regularly. If your kid rejects fish when you try serving it, and you don’t eat fish regularly, a tasty fish oil supplement could be a good option to get the omega-3s they need.
• Kids with ADHD. Some research suggests that omega-3 fatty acids may improve attention and hyperactivity in kids with ADHD, although results are mixed. Talk with your healthcare provider if you’re interested in exploring a fish oil supplement for ADHD. 
• Kids with asthma. Just like with ADHD, some research has found that omega-3 supplementation may help prevent and reduce asthma symptoms, but it isn’t conclusive. Speak with a healthcare professional if you want to try a fish oil supplement for asthma.
• Kids with a behavior or mood disorder. Because of omega-3’s role in brain health, a lack of DHA, in particular, may increase the risk of mental health issues like bipolar disorder and depression. We suggest consulting with your child’s doctor if you’re interested in exploring whether an omega-3 supplement is worth trying for a behavior or mood disorder.
• Kids with high triglycerides. High triglycerides are not good for heart health, and omega-3 supplements may help lower triglyceride levels in kids. A recent study found that omega-3 supplementation significantly reduced triglyceride levels in kids 13 and younger. 

Even though fish oil supplements have lots of benefits, there are some kids who shouldn’t take them. These include:

• Those who eat seafood regularly. If your child meets the two servings per week recommendation for fish, they likely don’t need a fish oil supplement to meet their nutritional needs. 
• Those with seafood allergies. Unsurprisingly, fish oil supplements contain fish and aren’t suitable for kids with seafood allergies. In that case, we suggest a vegetarian option made from algae oil or flaxseed oil, like our best vegan pick, Nordic Naturals Children's Vegetarian DHA.
• Those who follow a vegan or vegetarian diet. If your family follows a vegan or vegetarian diet, you may not be comfortable with your child consuming fish oil. In that case, consuming plant sources of omega-3 is recommended, and you may want to consider a vegan omega-3 supplement. 
• Those taking blood thinners. Omega-3 supplements can interact with blood thinners, so if your child is on this type of medication, consult with your doctor before starting a fish oil supplement.

Our Supplement Review Process

When picking the best fish oil supplements, we considered the following factors:

• Independent verification. We ensure our top picks are independently verified so you can feel confident that the dosage and ingredients listed on the label are accurate.
• Form. We included a variety of forms on our list, so there’s an option that works for most kids, whether they do better with gummies, liquids, or softgels. Gummies or chewable softgels can be fun and tasty for some kids. Others may do better with a liquid that can be taken alone or mixed into their favorite food or drink. Liquids also allow lots of flexibility with the dosage and are more suitable for toddlers to avoid a choking hazard.
• Flavor. Even some adults struggle with the taste of fish oil supplements, so our top picks are full of fish oil supplements in fun kids' flavors that are sure to please. If your kids still aren’t going for it, the liquid options are great for mixing into beverages or soft foods.
• Allergens. Since fish oil isn’t suitable for kids who are allergic to seafood or those following a vegan diet, we included a vegan pick made of algae oil that’s still rich in DHA.

Our Experts

We spoke with pediatric dietitians about the benefits of fish oil supplements for kids, which kids would or wouldn’t benefit from them, how to make fish oil supplements taste better, and their favorite fish oil supplements. The experts we spoke with are:

• Alicia “Chacha” Miller, MS, RD, LDN, a dietitian specializing in maternal and pediatric nutrition
• Kristen Smaldone, MS, RD, CSP, CD-N, owner of Kristen Smaldone Nutrition LLC, a pediatric nutrition practice

Dosage and Safety

The appropriate amount of omega-3 depends on your child’s age and sex. It’s also worth noting that for infants under one year old, the recommendations are for total omega-3s, but for everyone else, they’re just for the omega-3 ALA since it’s the only one considered to be essential. Adequate daily intakes are:

• Birth to 12 months: 0.5 grams 
• 1–3 years: 0.7 grams
• 4–8 years: 0.9 grams
• 9–13 years: 1.2 grams for males, 1.0 grams for females
• 14–18 years: 1.6 grams for males, 1.1 grams for females

Smaldone says there isn’t an upper limit for omega-3s for kids, so it’s best to follow the directions of your child’s healthcare provider. Possible side effects of omega-3 supplements include bad breath, heartburn, nausea, diarrhea, headaches, smelly sweat, and an unpleasant taste in the mouth.

Ingredients and Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications your child is taking.

Fish oil supplements may contain sugar or sugar alcohol to make them more appealing for kids. Keep in mind that added sugars should be kept to no more than 10% of total caloric intake for kids age 2 years and older, per the Dietary Guidelines for Americans (which translates to less than 25 grams per day for most kids' diets). Even if a fish oil supplement has a couple of grams of added sugar, taking it will probably do more good than bad if your kid doesn’t eat enough fish; however, if they’re taking a lot of supplements, the added sugars might add up quickly. Supplements with sugar alcohols generally have little to no added sugars, but sugar alcohols might cause digestive upset, especially in large amounts. 

As we mentioned above, fish oil supplements aren’t safe for kids with seafood allergies. If your child has a seafood allergy but could benefit from the nutrients in fish oil, we recommend opting for an omega-3 supplement that uses algal oil instead. The same is true if your family follows a vegan or vegetarian diet.

Any omega-3 supplement can interact with blood thinners or anticoagulant medications, so don’t start your child on an omega-3 supplement if they’re on one of these medications without speaking with their healthcare provider first.

Finally, we always recommend purchasing supplements that have been independently verified for purity and potency. This ensures that the dosage listed is accurate and that the supplement hasn’t been contaminated by any unlisted ingredients. 

Types of Omega-3 

There are three types of omega-3 fatty acids: ALA, EPA, and DHA. ALA is an essential omega-3 fatty acid that’s found in plant foods like chia seeds, walnuts, flaxseed, and some plant oils. Meanwhile, EPA and DHA are the ones found in fish like mackerel, tuna, salmon, herring, and sardines. Fish oil supplements include EPA and DHA, which is helpful since this is the form your body uses. It’s worth noting that the anti-inflammatory and brain health benefits of omega-3s are most closely associated with DHA. 

Form and Flavors

One of the most common complaints about fish oil supplements is their fishy aftertaste. To mitigate this and make them more appealing, lots of kids’ fish oil supplements come in fun flavors. Besides choosing a flavor your kid might like, Miller suggests opting for gummies or chewable fish oil supplements or mixing a liquid supplement into your kids’ favorite foods or drinks like smoothies, yogurt, or fruit juice to make it more palatable for them. 

Who We Are

Isabel Vasquez RD, LDN is a registered dietitian, Parents nutrition writer, and the founder of Nourishing Narratives LLC. In her work, she regularly examines supplements to ensure they are high-quality before recommending them to her patients, clients, and readers.