DHA for Growing Minds and Bodies: Solutions Made Simple

As parents, ensuring your child gets the nutrients they need can feel overwhelming — especially when it comes to lesser-known but important nutrients like the omega-3 fatty acid DHA (docosahexaenoic acid).¹,² At Kate Farms, we understand the challenge and we’re here to make it easier.

DHA is an important omega-3 fatty acid that helps support brain and eye development in children. DHA is often derived from fish oil, and getting enough DHA may be linked to thinking skills, vision, and behavior.³⁻¹¹ The good news is, for families who want to incorporate sources of DHA into their child's diets, there are convenient and nutritious plant-based alternatives to fish oils. We’re here to help reimagine how you can help meet your child’s nutritional needs — without compromise.

What is DHA, and why is it important?

DHA is a type of omega-3 fatty acid mainly found in cold-water fish, like salmon and mackerel.¹,² For that reason, people may consume fish oil supplements as a major source of DHA. However, dietary DHA is also in marine algae, the original source that fish get their DHA from by eating it in the food chain. This algae-based DHA has become popular for those who avoid animal products.¹² In children, DHA plays a helpful role in:

Brain health and development: DHA is important for brain health, especially in the first few years when the brain is growing fast. It remains important as kids grow, helping with overall cognitive function.⁸,⁹
Eye health: DHA helps support children’s eye health. Kids with higher DHA status and who consume higher levels of DHA in early childhood have been linked with improved visual acuity.³⁻⁷
Nervous system functioning: Compared to other cells, higher levels of DHA are incorporated into the membranes of brain cells and the central nervous system. ⁸⁻¹¹, ¹³,¹⁴

Non-Animal or vegan friendly sources of DHA.

Historically, DHA was thought to be difficult to obtain on a plant-based diet because people connected fish oil with omega-3’s like DHA. Thanks to modern nutrition science, there are several plant-based dietary DHA options for parents who prefer to avoid fish-derived DHA.¹²,¹⁵

Algal oil supplements: Algal oil, derived from marine algae, is a sustainable and direct source of DHA that doesn’t come from fish. This oil is often available in liquid form that can be easily added to a child’s diet. Algal oil has the same benefits as fish-based DHA and is suitable for all ages.
Fortified foods: Some plant-based foods, such as plant-based milk, yogurt, and even certain cereals, are now fortified with DHA. Checking labels at the grocery store for added DHA can be a simple way to boost a child’s intake.
Chia seeds, flaxseeds, and walnuts: These seeds and nuts don’t contain DHA, but they are rich in ALA (alpha-linolenic acid), another type of omega-3. While the body can convert some ALA into DHA, supplemental DHA provides a direct source to help support DHA levels in the body.
Seaweed and microalgae products: Nori, spirulina, and chlorella are natural sources of omega-3s, but are not rich in DHA. While they aren’t sufficient as the sole source of DHA, incorporating these foods can provide additional nutrients and support omega-3 intake in a plant-based diet.

Supporting growing minds and bodies at Kate Farms.

DHA is considered an important nutrient with health benefits: it’s a building block for your child’s brain and eye health. At Kate Farms, we believe that parents shouldn’t have to choose between nutrition and convenience. That’s why we’ve designed nutrition solutions tailored for modern families — making it easier than ever for your child to get the essential nutrients they need, including DHA, without the extra stress. Together, we can redefine nutrition as something joyful, sustainable, and effortlessly woven into everyday life.

Nutrition for healthy growth and development.

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References:

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