Fish Oil for Autism (Omega-3 and Autism)
Using fish oil for autism is a common practice and for good reason. Fish oil is considered a high-powered anti-inflammatory that can help with brain disorders, including autism. Many individuals have used it with success as part of a treatment plan to improve symptoms of autism, ADHD, anxiety, and other brain-related ailments. So, let’s look more at the connection between omega 3 and autism, and what makes it so effective in improving brain function.
What is fish oil?
Fish oil is the fat that is taken from fish, including fatty fish like mackerel, cod, herring, and tuna. Cod liver oil is harvested from the liver of codfish, as its name implies, and is also considered fish oil. One of the most beneficial components of fish oil is omega-3 fats, which make up about 30 percent of fish oil.
EPA and DHA
Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are the primary omega-3’s in fish oil. Both are connected to reducing inflammation and improving cognition, behavior, and mood, which supports the link between improvement in autism and fish oil. [1]
Vegan and Vegetarian Sources of Omega-3’s
Algal oil is derived from algae and is one of the few vegan sources of EPA and DHA. It can be taken in supplement form and is a good substitute for fish oil if you’re following a strict vegetarian or vegan diet.
Alpha-linolenic acid (ALA) is the most common omega-3 found in our diets, but it must be converted to EPA or DHA to be used by the body. ALA is the omega 3 found in plant sources, but only about 5% is converted to EPA and less than 0.5% is converted to DHA.[2] So, to get enough omega 3’s using only plant sources, you’ll need to consume a wide variety of sources. The best plant-based sources of ALA include chia, hemp, and flax seeds, brussels sprouts, and walnuts.
Omega 3 vs. Omega 6 vs. Omega 9
So what’s the difference between the omega fats, and why does it matter? Well, when they are out of balance, it can actually increase inflammation in the body. Here’s a breakdown of the differences in the omega fats.
Omega 3
Omega 6
Omega-6’s are essential fats that are used for energy
These fats can be pro-inflammatory, especially when consumed in large amounts
The American diet tends to have an abundance of omega-6 fats
The recommended ratio of omega-6:omega-3 fats in the diet is 4:1 (the standard American diet has closer to 50:1!)
Food sources: Refined oils like soybean and corn oil, mayonnaise
Omega 9
Omega-9’s are not essential fats, meaning our body can make them
Eating omega-9 instead of saturated fats can have benefits for metabolic health [6]
Food sources: Olive oil, avocado oil, cashews, almonds
How does fish oil help with autism?
Research has indicated that children with autism have lower levels of omega-3’s in the body than the general population. [7] Other studies have shown that mothers with low levels of DHA are at higher risk for having babies with poor visual and neural development. [4]
With the association between low levels of omega 3 fats and increased risk for autism, various brain-related disorders have seen improvement in areas such as cognition, mood, and behavior with omega 3 supplementation.
The brain is about 60% fat, so it would make sense that fats are essential to brain function. There are numerous studies showing the impact of fish oil on brain function and development, which is a key concern in children with autism. Supplementing with fish oil is a great way to boost levels of omega-3’s and correct deficiencies, especially in children with diets lacking in good sources of omega-3’s.
What dosage of omega-3’s is best for children with autism?
The established Dietary Reference Intake (DRI) for omega-3s is:
700 mg for children ages 1-3
900 mg for children ages 4-8
1200 mg for males ages 9-13
1000 mg for females ages 9-13
1600 mg for males ages 14-18
1100 mg for females ages 14-18
For children with ASD, a dose of double the DRI is usually recommended, though higher levels are commonly used. Beware of using too high of a dose, as fish oil can be a blood thinner. It’s recommended to discontinue the use of fish oil 7 days before any medical or dental procedure, as it can cause additional bleeding.
What are good food sources of omega-3’s?
Fatty fish like mackerel, salmon, herring, sardines, and anchovies - Aim for 1-2 servings of fatty fish each week
Flax seeds - Try ground flax, as it is easier to digest and can be sprinkled on oatmeal or yogurt, or added to smoothies. Or try these brownies with flax.
Chia seeds - These are great added to homemade granola bars
Walnuts - Try making a trail mix with a few walnuts added in.
Which fish oil is the best brand for autism?
There are SO many supplements to choose from when it comes to omega 3’s, so here are some of my favorites based on quality and reliability.
Capsules
Liquid
When using fish oil for autism, the key is a balanced approach. While supplements can make a big impact, it is equally important to focus on a diet that offers whole, nutrient-dense foods, along with food sources of omega-3’s. Finding a few good fish recipes (like these salmon burgers!) can be helpful to get you started, and working on reducing processed foods that are high in refined oils (omega-6 fats) can be beneficial as well, in addition to finding a high-quality fish oil supplement.
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BLOG WRITTEN BY KALEE LUNDMARK, MS, RDN
Kalee Lundmark is a Registered Dietitian Nutritionist and creator of The Crowded Table blog, where she shares family-friendly recipes focused on whole, nourishing foods the whole family will love.
You can find her on her website The Crowded Table
References:
[1] Kidd PM. Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Altern Med Rev. 2007;12(3):207-27.
[2] Plourde M, Cunnane SC. Extremely limited synthesis of long chain polyunsaturates in adults: implications for their dietary essentiality and use as supplements. Appl Physiol Nutr Metab. 2007;32(4):619-34.
[3] Calder PC. n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. Am J Clin Nutr. 2006;83(6 Suppl):1505S-1519S.
[4] Innis SM. Dietary omega 3 fatty acids and the developing brain. Brain Res. 2008;1237:35-43.
[5] Dinan T, Siggins L, Scully P, O'brien S, Ross P, Stanton C. Investigating the inflammatory phenotype of major depression: focus on cytokines and polyunsaturated fatty acids. J Psychiatr Res. 2009;43(4):471-6.
[6] Garg A. High-monounsaturated-fat diets for patients with diabetes mellitus: a meta-analysis. Am J Clin Nutr. 1998;67(3 Suppl):577S-582S.
[7] Parletta N, Niyonsenga T, Duff J. Omega-3 and Omega-6 Polyunsaturated Fatty Acid Levels and Correlations with Symptoms in Children with Attention Deficit Hyperactivity Disorder, Autistic Spectrum Disorder and Typically Developing Controls. PLoS ONE. 2016;11(5):e0156432.
