Words Dr. Marita Schauch, ND, Tall Tree Integrated Health Centre
Back-to-school season means the brain has a big job to do. Between remembering how to do homework, concentrating in class, managing emotions and navigating busy extracurricular schedules, the mental juggling is no joke!
Let’s shine a spotlight on an important nutrient to support growing brains for lifelong learning: Omega Fatty Acids.
Why Are Omegas So Important for the Brain?
The brain is actually made up of 60% fat! And omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are important components of brain cell membranes.
Omega-3s support healthy brain structure and function and are involved in communication between our brain cells.
For children and teens, adequate omega-3 intake is crucially important because the brain continues developing throughout childhood and adolescence.
There is also growing research exploring omega-3s in relation to attention, mood and cognitive function. While supplementation isn’t a magic “focus pill,” making sure children are getting enough essential nutrients is a foundational piece of supporting overall brain health.
Food First: Where Do We Get Omegas?
The best place to start is with food. Fatty fish, such as salmon, sardines, rainbow trout and mackerel are nutritional superstars when it comes to EPA and DHA. Oysters are also a fantastic source!
Plant foods such as chia seeds, flaxseeds, hemp seeds and walnuts provide ALA, another type of omega-3. The body can convert ALA into EPA and DHA, but this conversion is relatively limited.
This is one reason I like to see direct sources of EPA and DHA included regularly.
For families who don’t eat fish, an algae-based omega-3 supplement can provide a vegetarian source of DHA (and some products also provide EPA).
Choosing an Omega-3 Supplement
Look for a reputable company that uses third-party testing for purity, freshness and contaminants such as heavy metals. Fish oil should ideally be processed and stored carefully to minimize oxidation, because rancid fish oil is definitely not the wellness win we’re looking for!
For children, choose a product appropriate for their age and follow the manufacturer’s dosing recommendations or, better yet, work with a qualified healthcare professional for individualized guidance.
My Back-to-School Brain Boosting Tips
Omega-3s work best as part of a bigger brain-health picture. Don’t forget the basics to lay a solid foundation for the school year, and for life!
Protein at breakfast. Eggs, Greek yogurt, chia pudding or a protein smoothie can help start the day right and keep blood sugar stable.
Healthy fats. Don’t skimp on the healthy fats. Avocado, nuts, seeds and olive oil provide important nutrients for the brain.
Stable blood sugar. Pair carbohydrates with protein, fibre and healthy fats rather than sending kids off with a sugar-heavy lunchbox.
Sleep. A tired brain is not a happy brain! Consistent bedtimes (even on weekends!) and enough sleep are essential for learning, memory and emotional regulation.
Movement. Encourage outdoor play, sports, walking. The brain benefits from movement, too.
Here’s to healthy brains!
