Omega-3 improves learning, reading and writing in children
- Low blood levels of these fatty acids have a negative impact on memory, according to a researcher at the University of Oxford
Dr. Alex Richardson, an Omega3 expert at Ferrer Laboratories and a researcher at the University of Oxford, has studied how nutrition affects learning. She is one of the authors of a clinical trial conducted in the United Kingdom that demonstrates that increasing the dietary intake of Omega 3-DHA in school children with low reading levels results in a marked improvement in reading performance and behavior .
What kind of behavior exactly improves Omega in children?
The consumption of Omega-3 EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) improves learning. Many trials have shown that increasing your intake can reduce ADHD symptoms in clinical and non-clinical populations. (Bloch and Qawasmi 2011, Hawkey & Nigg 2014). These symptoms involve difficulties in attention and concentration, impulsivity (acting or reacting without thinking about the consequences), hyperactivity and other behavioral problems.
In many children, anxiety and low mood improve after an increase in the intake of long-chain Omega-3 EPA / DHA fatty acids. This premise is supported by evidence that EPA, at a dose of at least 1000 mg / day, can reduce the symptoms of depression, as demonstrated by many clinical trials conducted in the adult population (Mocking et al, 2016; Hallahan et al 2016). In fact, since 2006, the American Psychiatric Association has recommended the treatment of 1,000 mg / day for depression in adults, based on the tests that have been done during controlled clinical trials (Freeman et al 2006). Unfortunately, similar research trials in children and adolescents with depressionthey are still insufficient, but there are no known risks for these age groups as the daily intake of long-chain omega-3s increases.
Our essays at the University of Oxford have also shown that the extra intake of Omega-3 brings benefits in reading and writing in those children with developmental coordination disorder (Richardson and Montgomery 2005) and in those children with more economic resources limited with respect to the general school population. (Richardson et al 2012). And in addition, our latest school studies showed significant improvements in children's sleep . (Montgomery et al 2014). This could help explain the benefits of Omega-3 fatty acids in mood, behavior and learning, but further studies are needed to confirm it.
What is the adequate consumption of Omega3-DHA in this childhood stage?
Individual differences in metabolism (including some genetic factors) play an important role in determining the adequate intake, in childhood, of long-chain omega-3 fatty acids (EPA / DHA).
Experts recommend at least 500 mg a day of EPA / DHA for general cardiovascular health in adults and more than 1,000 mg a day for depressive symptoms and other mental health conditions in adults. These shots may not be inappropriate for school-age children , in fact most of the trials that have been done with children have used doses within these parameters.
What foods rich in Omega-3 fatty acids are recommended in childhood?
Fish and shellfish are the best dietary sources of EPA and DHA . In Spain, consuming fish 2 to 4 times per week is part of the recommended dietary guidelines, while in the United Kingdom it is recommended that children eat at least 2 servings of fish per week, one of which must be blue fish ( such as salmon, tuna, sardines, herring, mackerel, etc.), since these are the richest in EPA and DHA.
However, it can be difficult to achieve this type of consumption in practice. In a recent study, our Oxford research team found that 9 out of 10 school-age children (ages 7 to 9) in the United Kingdom were unable to ingest the recommended level of fish and shellfish . As a result, their levels of long-chain Omega-3s in the blood were very low (so low that adults with the same levels were in the highest risk group for cardiovascular disease). In addition, children with low blood levels of Omega-3 DHA fatty acids also scored lower on the reading and memory tests, and - according to parents' opinions - more behavioral problems and sleep disorders.
W learninghat amount of Omega-3 fatty acids should be increased to report benefits for children's behavior and?
This varies according to the background diet and other individual differences, as noted above. For most people who eat a Western diet, an increase of 1,000-2,000mg / day (equivalent to about 4 to 8 main meals in which fish/shellfish is eaten every week ) is probably necessary to reach optimum levels for the brain and body, although many studies on children have discovered the benefits of supplementation with only 550-750mg / day.
Up to what age can we notice the effects of Omega-3 fatty acids on educational performance?
Most trials published in this area have involved children aged 6 to 12 years. However, there is no reason why children older than these ages should not benefit from it - especially as regards attention, concentration, behavior, mood and some cognitive outcomes such as short-term memory or speed of processing–. Precisely, the benefits of this type have been found in controlled trials that included university students between 18 and 40 years old. Therefore, it is never too late to start!
That said, intervention at an earlier age is obviously better for educational outcomes that depend on sequential learning and repeated practice over time, such as progress with reading.
Should school canteens include a diet rich in Omega-3 fatty acids?
In my opinion, they should. Ensuring that fish and shellfish were very present on school menus and promoting them in a way that interested children, would help improve both their physical and mental health and their well-being and performance.
(Fish and shellfish should ideally be consumed several times a week instead of meat dishes that are high in omega-6 fats. It would also be helpful if the school meal contained fewer omega-6 rich vegetable oils, such as corn, sunflower, safflower and soybeans, which are found in many processed foods).
