Vegan Omega‑3 for children

Every parent wants the best start for their baby, but did you know that omega-3 fatty acids are absolutely essential from the very first days of life—even before birth? These critical nutrients support brain development, vision, and cognitive function during the most rapid growth your child will ever experience.

For vegan and plant-based families, it can be tricky to ensure babies and toddlers get enough omega-3 in the right forms. That’s why understanding the difference between ALA (from seeds and nuts) and the bioavailable forms, EPA and DHA, is so important—and why supplementation can make a real difference.

In this guide, we’ll explain why omega-3s matter, why certain plant sources aren’t enough on their own, and how to give your little one the nutrients they need for healthy development.

Omega-3s continue to be crucial after birth. The first years of life are marked by rapid and incredible growth, both physically and neurologically. During this period, providing your baby with all the key nutrients—including omega-3 fatty acids—gives them the best possible start in life. These nutrients support brain development, vision, and overall cognitive function. Ensuring your child receives sufficient omega-3s from their diet, and supplementing if necessary, can make a meaningful difference in early development.

During the first two years, a baby’s brain grows at an astonishing rate, using vast amounts of energy and nutrients to form neural connections and develop cognitive functions. Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are critical for this process.

Research shows that infants whose mothers consume higher amounts of omega-3s during pregnancy and breastfeeding tend to show improved cognition, better attention spans, and enhanced visual development. These fatty acids are also essential for toddlers and young children as their brains continue to develop rapidly.

Many plant-based sources, such as flax, chia, and blackcurrant seeds, contain omega-3 in the form of Alpha-Linolenic Acid (ALA). While ALA is beneficial, the body must convert it into EPA (eicosapentaenoic acid) and DHA, the forms directly used by the brain and eyes. Unfortunately, this conversion is very inefficient—at best around 5%.

This means that relying solely on seeds and seed oils may not provide sufficient omega-3 for babies and toddlers.

Our Vegan Omega-3 contains EPA and DHA in the correct, bioavailable forms, so your baby’s body can immediately use these essential fatty acids without relying on conversion.

Our Omega-3 stands out not only for its bioavailability but also for its purity. Unlike traditional fish oil sources, which can contain contaminants such as mercury or heavy metals, our vegan formulation is 100% pure.

This ensures that both mum and baby can safely receive high amounts of essential DHA and EPA, supporting brain, eye, and overall neurological development from conception through early childhood.

Please always your Doctor or Health Practitioner when considering taking any supplements.

Vegan Omega-3 EPA & DHA Liquid

For babies and infants up to 2 years old we rec­om­mend 2.5ml per day. For children above 2 years old we recommend 5ml per day.

Vegan Omega-3 EPA & DHA Capsules

Each individual Omega-3 capsule contains a minimum of 150mg EPA and 250mg DHA. Our recommendation is to use 1 x capsule per day for your baby. In addition to the Omega-3 EPA & DHA, 1 x capsule will provide Baby with 100iu of Vegan Vitamin D3.

As Omega-3 is supplied in capsules, the correct method is to pierce a capsule and add the oily contents to Baby’s milk or food.

While supplements are the most reliable way to ensure adequate DHA and EPA intake, you can also support your child’s nutrition with omega-3-rich foods. It’s important to understand the difference between types of omega-3s:

• ALA (Alpha-Linolenic Acid): Found in chia seeds, flax seeds, walnuts, and some plant oils. ALA must be converted by the body into EPA and DHA—the forms the brain and eyes can directly use. Unfortunately, this conversion is very limited, so ALA alone is not sufficient for optimal brain and eye development.
  
  

• EPA and DHA: Found in algae-based oils (vegan) or fish (non-vegan). These forms are immediately bioavailable and essential for your baby’s developing brain and eyes.
  
  

For Babies (6–24 months)

• Fortified baby foods or formulas: Look for products enriched with DHA.
  
  

• Pureed avocado or small amounts of ALA-rich foods: Can complement, but not replace, EPA/DHA supplementation.
  
  

For Toddlers (2+ years)

• Smoothies with chia or flax: Adds ALA to the diet, but ensure your child also gets DHA/EPA through supplements.
  
  

• Nut butters (walnuts): ALA-rich but should be paired with a reliable DHA source.
  
  

• Algae-based oils or vegan DHA supplements: Provide the bioavailable forms your toddler’s brain needs.
  
  

Tips for Easy Supplementation

• Add liquid omega-3 directly to milk, formula, or purees.
  
  

• Pierce capsules and mix the oil into soft foods for toddlers.
  
  

• Make supplementation part of a daily routine for consistency.
  
  

By combining a balanced diet with high-quality EPA and DHA supplementation, you’re ensuring your baby has the best foundation for healthy brain development, vision, and long-term cognitive function—something ALA-rich foods alone cannot fully provide.

Omega-3 fatty acids aren’t just another supplement—they’re a vital building block for your baby’s brain, eyes, and long-term cognitive health. While ALA from flax, chia, and walnuts can support a healthy diet, only EPA and DHA provide the bioavailable forms your baby needs for optimal development.

By combining a nutrient-rich diet with a high-quality vegan omega-3 supplement, you’re giving your child the best possible start in life. From pregnancy through toddlerhood, these essential fatty acids lay the foundation for learning, attention, and healthy growth that will last a lifetime.

Take the step today to ensure your little one is getting the omega-3s they need—because a well-nourished brain is a strong foundation for life.

To learn more and shop our vegan-friendly omega-3 supplements, or explore our whole range vegan and vegetarian supplements.