Reviewed by Jessie, BSc Biomedical Science (IMU Malaysia) · Formulation Lead, Purest Kids
Omega-3 supplement labels list two numbers: DHA and EPA. Many parents assume these are interchangeable, or that a higher total omega-3 figure is what matters. Neither is quite right. For children specifically, the distinction between DHA and EPA is meaningful — and understanding it will help you choose a supplement that actually does what you need it to do.
What DHA does in the developing brain
DHA (docosahexaenoic acid) is a structural fatty acid. It is incorporated directly into the phospholipid membranes of brain cells, particularly neurons. Roughly 97% of the omega-3 in the brain is DHA, and approximately 93% of the omega-3 in the retina.
During childhood, when the brain is developing rapidly, DHA is essential for building and maintaining neural architecture. This is not a peripheral benefit — DHA is literally part of the structure of a developing brain.
The European Food Safety Authority (EFSA) has formally approved the claim that DHA contributes to normal brain function and normal visual development in children, based on a comprehensive review of the scientific literature. This is a high bar — EFSA only approves health claims where the evidence is considered sufficient.
What EPA does
EPA (eicosapentaenoic acid) works differently. Rather than being incorporated into cell structure, EPA is primarily active in the body’s inflammatory and immune signalling pathways. It is converted into compounds that help regulate inflammation, support immune function, and play a role in cardiovascular health.
EPA is valuable, but its primary benefits are more relevant to adults than to growing children. The research on EPA’s specific cognitive benefits in children is less robust than the evidence base for DHA.
Why this matters when reading labels
Some supplement labels lead with a large total omega-3 figure. This number can include DHA, EPA, and ALA (alpha-linolenic acid, a plant-based omega-3 that the body converts to DHA very inefficiently — at a rate of less than 1%). A product can show a high total omega-3 number while delivering very little actual DHA.
For a child’s supplement, look for the DHA figure specifically, listed in milligrams per serve. That is the number tied to the outcomes — brain development, cognitive function, visual development — that you are trying to support.
For a full guide on reading supplement labels, see How to Read a Children’s Supplement Label.
The ALA question
ALA is found in flaxseed, chia seeds, and walnuts. The body can theoretically convert ALA to DHA and EPA, but the conversion rate is very low. A widely cited review in Prostaglandins, Leukotrienes and Essential Fatty Acids (Brenna et al., 2009) found that ALA-to-DHA conversion was consistently below 1% in most subjects. For children who need meaningful DHA for brain development, ALA alone is not a reliable substitute.
What the dose should look like
EFSA and other health bodies point to 200mg to 500mg of DHA per day as the range that supports normal development in children. EPA is beneficial alongside DHA but is not the primary target for this age group.
Omega-3 Mango Burstlets provide 450mg DHA and 150mg EPA per serve, from algae oil. The formulation prioritises DHA because that is what the research on children specifically supports.
Frequently asked questions
Should I look for a supplement with more EPA or more DHA for my child?
For children, prioritise DHA. EPA is a useful companion but the evidence base for children’s development is centred on DHA. A supplement with 450mg DHA and 150mg EPA is better suited to a child’s needs than one with equal or higher EPA.
What is the difference between omega-3 and DHA on a label?
Omega-3 is a category that includes several fatty acids: ALA, EPA, and DHA. The total omega-3 number on a label is the sum of all of these. DHA is a specific omega-3 within that category, and it is the one most directly linked to children’s brain and visual development. Always check the DHA figure separately.
Does it matter what form the DHA is in?
Yes. DHA in triglyceride (TG) form is better absorbed than DHA in ethyl ester (EE) form. For a full explanation, see Why the Form of Omega-3 Matters, Not Just the Dose.
Reviewed by Sonia, BSc Nutrition & Metabolism (University of Sydney, Distinction), Advanced Diploma in Sports Nutrition (Institute of Performance Nutrition).
See Omega-3 Mango Burstlets — 450mg DHA, algae-sourced, mango flavoured →
References
- Lauritzen L, et al. "DHA and Cognitive Development." Annals of Nutrition and Metabolism, 2021. PMC
- Weiser MJ, et al. "Docosahexaenoic acid and cognition throughout the lifespan." Nutrients, 2016. PubMed
- National Institutes of Health. "Omega-3 Fatty Acids — Health Professional Fact Sheet." Office of Dietary Supplements. NIH
- European Food Safety Authority. "Scientific Opinion on Dietary Reference Values for fats." EFSA Journal, 2010. EFSA