There are two basic ways to write about Omega-3s.
The first is dry and scientific and tells you the structure and name of different fatty acids, and is boring as can be.
The second way is to cut out all the science stuff and talk about what’s relevant to you.
Which way would you like me to go?
I thought so.
I’m writing this for mothers. As it happens, I know a lot of you. I had a mother myself, who also had a mother, and I loved them both. My fiancé is a mother, we play tennis with a lot of mothers, and we’re friends with a lot of mothers.
And let me tell you this about the mothers—and parents in general-- that I’ve known: though every so often you’ll meet one who’s a super-smart science nerd and actually wants to know the architecture of the double bonds in the carbon chain that makes up an omega-3 fatty acid, most of them just want to know one thing: “is it good for my kid?”
So what I’m about to tell you about omega-3 is what I tell the mothers in my life, the people in my family, the people that I love that are parents. This is what I want them to know about omega-3s. This is the stuff I think is important.
Omega-3s are a category of fat, just like “dog” is a category of animal. Omega-3 fats are known as “wellness molecules”. They’re associated with all kinds of good things like lower risk for heart disease. They continue to be studied in relation and obesity. And they’re highly anti-inflammatory (we’ll talk more about that in a minute—it’s very relevant).
Omega-3s are important in the brain for a number of reasons, starting with the cell membrane. Cell membranes are essential structures if you want things to work right—they’re like the doorman at an exclusive nightclub, keeping riff raff out and good stuff in. The health of the cell membrane is vital—it has to be just stiff enough to keep its structure but soft enough to be porous and let signaling messengers (like neurotransmitters, which help your brain cells “talk to” each other) in and out.
That’s where omega-3s come in. They’re a soft, flexible fat, and the cell membrane just sucks them right up. Unfortunately, we rarely consume enough of them.
To make matters worse, we—and our children—are consuming way too much of another fat—omega-6. The relationship of these two fats in our diet is critical—ideally we should consume equal amounts of them. Omega-6s are pro-inflammatory while omega-3s are anti-inflammatory, but, believe it or not you need both, and the ideal intake ratio would be 1:1. Unfortunately, because we’ve wrongly been told to consume nothing but “vegetable oil” (which is all high-Omega-6), the typical American is consuming about 16 times more of the inflammatory omega-6s than we are of the anti-inflammatory Omega-3s.* 9
Omega-6s are found in most of the cooking oils we commonly use—corn oil (which is GMO and should be avoided anyway), safflower oil, sunflower oil, peanut oil, canola and soybean oil (the last two both almost always GMO). We need to cut back on those oils—not necessarily eliminate them completely. Try experimenting with coconut oil, palm oil, ghee, grass-fed butter,olive oil or avocado oil.
There are three different Omega-3 fats and they’re found in different foods and oils; one Omega-3 fat is found in flaxseed and flaxseed oil, and the other two are found in fish and fish oil. According to the American Dietetic Association website(2), studies show that children who take omega-3 supplements have less anxiety and aggression, decreased hyperactivity and impulsivity, longer attention spans, and improvement in language development, reading and spelling skills (3,4,5,6).
One of the challenges is getting kids to eat foods that contain omega-3 (like fish and flaxseeds) so getting enough from food is likely to be a problem. And traditional omega-3 supplements have their own set of challenges. Either they come in a pill—which some kids don’t like to take—or they come in an oil which may or may not be palatable (or disguisable) to your child.
That’s why I think the Omega Swirls by Barlean’s are such a find. They’re basically Omega-3 supplements disguised as dessert. They come in a bottle, and when you squeeze it, out comes a swirly, smooth, creamy liquid that’s flavored with either mango peach, key lime, lemon, piña colada or a number of other flavor combinations. They never use artificial flavors or coloring. The colors come from vegetable juices, turmeric, cocoa or anything other naturally occurring colors of ingredients from the swirl. They are gluten, dairy, soy, casein and sugar-free. To keep the Omega-Swirls sugar-free and sweet they’ve used xylitol. It’s almost like a smooth fruit compote. You can serve it as a topping on a healthy frozen dessert, or throw it into a nutrient-rich smoothie. It’s very biologically available to the body meaning that your body absorbs is very easily. And it tastes way better than straight fish or flax oil.
Plus you can get meaningful doses into your kid. Some practitioners recommend 1.5 gram of Omega-3 a day for most pediatric patient populations (1), to which I would add “at least!” And you can’t get that into your kid in pill form. But just 1 1/3 tablespoons (four teaspoons) of any of the Omega-Swirl options will give you just about that amount, with two tablespoons being even better.
It’s no fun trying to get your kids to eat something they don’t want to eat, especially when you know how good it is for them. And as many have learned, resistance can be futile when you’re dealing with a determined child. But with Barlean’s Omega Swirls you don’t have to worry any more. You can have the peace that comes with knowing you’re giving your child a much needed nutrient while not having to feel guilty for making them swallow something they hates.
Jonny Bowden, PhD, CNS, (aka “The Nutrition Myth Buster”™) is a board-certified nutritionist with a master’s degree in psychology. He’s the best-selling author of 15 books including The 150 Healthiest Foods on Earth, Living Low Carb, The Great Cholesterol Myth, and Smart Fat. Jonny is a paid brand ambassador by Barlean’s.
- Johnson M, Mansson JE, Ostlund S, et al. Fatty acids in ADHD: plasma profiles in a placebo-controlled study of omega 3/6 fatty acids in children and adolescents. Atten Defic Hyperact Disord. 2012;4(4):199-204.
- Meguid NA, Atta HM, Gouda AS, Khalil RO. Role of polyunsaturated fatty acids in the management of Egyptian children with autism. Clin Biochem. 2008;41(13):1004-1008.
- Patrick L, Salik R. The effect of essential fatty acid supplementation on language development and learning skills in autism and Asperger’s syndrome. Autism Asperger’s Digest. 2005;36-37.
- Bell JG, MacKinlay EE, Dick JR, MacDonald DJ, Boyle RM, Glen AC. Essential fatty acids and phospholipase A2 in autistic spectrum disorders. Prostaglandins Leukot Essent Fatty Acids. 2004;71(4):201-204.
- Johnson SM, Hollander E. Evidence that eicosapentaenoic acid is effective in treating autism. J Clin Psychiatry. 2003;64(7):848-849.