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Photo:Sara Haas
Sara Haas
Do you find yourself constantly struggling to remember things? One second you’re deep in conversation with a friend and the next you can’t even remember the point of the story. You put your phone down and blank on where. While these brain blips may be the product of being stressed or easily distracted, memory and thinking struggles may be indicative of what’s called subjective cognitive decline, or SCD for short.
Approximately 1 in 9 adults over the age of 45 say they experience symptoms of the short-term memory loss or confusion that describes SCD.Having SCD does not mean you will progress to dementia like Alzheimer’s disease. However, it can indicate that you may need a lifestyle shift. Getting more sleep may help. You might also consider adding nutrients to your plate to boost your brain health, including protein.
Learn why protein is important for brain health, including what nutrition experts recommend as the top protein to help you stay sharp.
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Why Protein Is Important for Brain Health
When you think of protein, muscle building may come to mind—or evenweight loss. But in reality, protein plays such an important role in brain health. In fact, amino acids (the building blocks of proteins) are critical for optimum brain function.
“Protein plays a crucial role in brain health, as it is involved in producing neurotransmitters, which are the chemical messengers that facilitate communication between brain cells,” explains dietitian and authorLauren Manaker, M.S., RDN. “These neurotransmitters, such as serotonin and dopamine, play a role in regulating mood, cognition and overall mental function."
The Best Protein for Better Brain Health
There’s certainly no shortage of protein options. And, while we agree consuming moreplant-based proteinsis always a great idea, the protein that research shows is tops for promoting better brain health is a seafood superstar:salmon.
To start, salmon is a rich source of protein. A 3.5-ounce cooked portion provides 25 grams of protein.“Salmon’s high-quality protein provides the building blocks necessary for neurotransmitter production, further enhancing cognitive performance,” says Manaker.
In addition, salmon packsomega-3 fatty acids. “As a population we could all be doing a better job of eating more seafood, especially as a source of protein, but not all fish are equal when it comes to nutrition,” saysElana Natker, M.S., RDN, owner of Sage Leaf Communications. “Salmon is one of my favorites because it’s a rich source of the omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).”
While you can find bothEPA and DHAin cells throughout the body, DHA specifically makes up a large part of membranes in the brain, helping support brain function, including learning and memory.Your body can make a small amount of EPA and DHA on its own, but not enough to satisfy your body’s needs for these fatty acids.Recommendations suggest eating at least two servings of fatty fish per week.
In addition, omega-3 fatty acids taken viasupplement(including fish oil) have also been linked to positive changes in learning, memory and cognitive well-being.When it comes to eating fish itself, consuming two fish meals per week was associated with a 10% and 30% lower risk of dementia and Alzheimer’s disease, respectively.There may be more immediate perks, too. A small study on healthy adults found that those adults who consumed fish had positive changes in brain structure, as well as improved memory performance.
What Happens to Your Body When You Take Omega-3s Every Day
Tips to Add Salmon to Your Weekly Routine
Struggling to add this brain-healthy swimmer into your meal plan? Here’s what to keep in mind:
The Bottom Line
Protein plays a crucial role in keeping your mind sharp. Including fatty fish like salmon as a source of protein in the diet can help promote better brain health. Salmon is a fatty fish packed with the omega-3 fatty acids DHA and EPA, which have been linked to cognitive function. If you’re not adding salmon yet to your weekly routine, here’s your invitation to start.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Center for Disease Control and Prevention (CDC). Alzheimer’s Disease and Healthy Aging.Subjective Cognitive Decline - A Public Health Issue.United States Department of Agriculture (USDA). FoodData Central.Fish, salmon, baked or broiled.Krupa KN, Fritz K, Parmar M.Omega-3 Fatty Acids. In: StatPearls [Internet]. StatPearls Publishing; 2024.National Institutes of Health.Omega-3 Fatty Acids.United States Department of Agriculture (USDA). Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.Cureus. 2022;14(10):e30091. 2022. doi:10.7759/cureus.30091Kosti RI, Kasdagli MI, Kyrozis A, Orsini N, Lagiou P, Taiganidou F, Naska A.Fish intake, n-3 fatty acid body status, and risk of cognitive decline: a systematic review and a dose-response meta-analysis of observational and experimental studies.Nutr Rev. 2022 May 9;80(6):1445-1458. doi:10.1093/nutrit/nuab078Kokubun K, Nemoto K, Yamakawa Y.Fish Intake May Affect Brain Structure and Improve Cognitive Ability in Healthy People.Front Aging Neurosci. 2020;12:76. doi:10.3389/fnagi.2020.00076
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Center for Disease Control and Prevention (CDC). Alzheimer’s Disease and Healthy Aging.Subjective Cognitive Decline - A Public Health Issue.United States Department of Agriculture (USDA). FoodData Central.Fish, salmon, baked or broiled.Krupa KN, Fritz K, Parmar M.Omega-3 Fatty Acids. In: StatPearls [Internet]. StatPearls Publishing; 2024.National Institutes of Health.Omega-3 Fatty Acids.United States Department of Agriculture (USDA). Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.Cureus. 2022;14(10):e30091. 2022. doi:10.7759/cureus.30091Kosti RI, Kasdagli MI, Kyrozis A, Orsini N, Lagiou P, Taiganidou F, Naska A.Fish intake, n-3 fatty acid body status, and risk of cognitive decline: a systematic review and a dose-response meta-analysis of observational and experimental studies.Nutr Rev. 2022 May 9;80(6):1445-1458. doi:10.1093/nutrit/nuab078Kokubun K, Nemoto K, Yamakawa Y.Fish Intake May Affect Brain Structure and Improve Cognitive Ability in Healthy People.Front Aging Neurosci. 2020;12:76. doi:10.3389/fnagi.2020.00076
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Center for Disease Control and Prevention (CDC). Alzheimer’s Disease and Healthy Aging.Subjective Cognitive Decline - A Public Health Issue.United States Department of Agriculture (USDA). FoodData Central.Fish, salmon, baked or broiled.Krupa KN, Fritz K, Parmar M.Omega-3 Fatty Acids. In: StatPearls [Internet]. StatPearls Publishing; 2024.National Institutes of Health.Omega-3 Fatty Acids.United States Department of Agriculture (USDA). Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.Cureus. 2022;14(10):e30091. 2022. doi:10.7759/cureus.30091Kosti RI, Kasdagli MI, Kyrozis A, Orsini N, Lagiou P, Taiganidou F, Naska A.Fish intake, n-3 fatty acid body status, and risk of cognitive decline: a systematic review and a dose-response meta-analysis of observational and experimental studies.Nutr Rev. 2022 May 9;80(6):1445-1458. doi:10.1093/nutrit/nuab078Kokubun K, Nemoto K, Yamakawa Y.Fish Intake May Affect Brain Structure and Improve Cognitive Ability in Healthy People.Front Aging Neurosci. 2020;12:76. doi:10.3389/fnagi.2020.00076
Center for Disease Control and Prevention (CDC). Alzheimer’s Disease and Healthy Aging.Subjective Cognitive Decline - A Public Health Issue.
United States Department of Agriculture (USDA). FoodData Central.Fish, salmon, baked or broiled.
Krupa KN, Fritz K, Parmar M.Omega-3 Fatty Acids. In: StatPearls [Internet]. StatPearls Publishing; 2024.
National Institutes of Health.Omega-3 Fatty Acids.
United States Department of Agriculture (USDA). Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.Cureus. 2022;14(10):e30091. 2022. doi:10.7759/cureus.30091
Kosti RI, Kasdagli MI, Kyrozis A, Orsini N, Lagiou P, Taiganidou F, Naska A.Fish intake, n-3 fatty acid body status, and risk of cognitive decline: a systematic review and a dose-response meta-analysis of observational and experimental studies.Nutr Rev. 2022 May 9;80(6):1445-1458. doi:10.1093/nutrit/nuab078
Kokubun K, Nemoto K, Yamakawa Y.Fish Intake May Affect Brain Structure and Improve Cognitive Ability in Healthy People.Front Aging Neurosci. 2020;12:76. doi:10.3389/fnagi.2020.00076
