In This ArticleView AllIn This ArticleWhat Are Omega-3 Fatty Acids?Why Are Omega-3s Important for Brain Health?What the Science ShowsOmega-3 Intake RecommendationsThe Bottom Line
In This ArticleView All
View All
In This Article
What Are Omega-3 Fatty Acids?
Why Are Omega-3s Important for Brain Health?
What the Science Shows
Omega-3 Intake Recommendations
The Bottom Line
Are you looking for ways to stay sharp as you get older? Maybe you’ve watched a loved one struggle with cognitive decline and want to avoid that. Or perhaps you simply want tobe proactivefor your own health overall. No matter what the reason, we see you.
The good news is, you might already be doing things for your brain health. According to a 2019 study in theInternational Journal of Geriatric Psychiatry, a daily dose of word puzzles may keep your brain engaged and challenged, which helps with cognition. So you can toss the worries that you’re wasting time with them out the window.
And if you’re not already, there’s another factor you may want to also consider adding to your regular routine: omega-3 fatty acids.
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Omega-3 fatty acids arepolyunsaturated fatsfound in three forms: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You need to consume these fats in your diet, as your body cannot make them in sufficient quantities on its own. Thankfully, seafood sources like salmon, fish oil and krill oil contain the omega-3 fatty acids EPA and DHA, whileplant-based sourceslike walnuts, flaxseed and chia seeds contain ALA.
Omega-3 fatty acidshave shown promise in multiple areas of wellness, which is why they continue to receive the spotlight. From promoting heart health to reducing inflammation, improving mental health, cognition and more, the benefits of these necessary fats are far-reaching.
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Before we dive into the science, here’s a biology refresher. The omega-3 fatty acids EPA and DHA are critical components of cell membranes—meaning they play an important role in keeping the brain functioning and facilitating communication between cells. Simply put, they are a big deal when it comes to cognitive health.
According to Taylor Wallace, Ph.D., CFS, FACN, a professor at George Mason University and Forbes Health advisory board member, your body can produce around 10% of the amount of EPA and DHA you need from ALA that’s consumed in your diet. In other words, your body can convert ALA to EPA and DHA. However, as we age and with the onset of cognitive decline, this conversion rate starts to decline to less than 10%.
“In both animal and human studies, when the diet is void of omega-3 fatty acids, the levels of DHA, in particular, in the brain decrease, accelerating aging and affecting memory,” says Wallace.
But don’t let this scare you, saysMascha Davis, M.P.H., RDN, a registered dietitian nutritionist and author ofEat Your Vitamins. By incorporating omega-3s into your diet—yes, even starting today—you can begin to reap the benefits well into your future.
“Omega-3s act as a powerful anti-inflammatory agent. When we experience chronic inflammation in the body, cognitive health may decline, and age-related chronic disease conditions may increase. Adequate daily intakes of omega-3s have been shown to help to reduce inflammation in the body and thus protect against some age- and inflammatory-related conditions,” says Davis.
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A 2018 review inNutrientsanalyzed 25 randomized control studies on omega-3 supplementation and brain health. It found that DHA and EPA supplementation improved blood biomarkers and offered benefits across all ages, from enhanced literacy and attention in children to better cognitive function in older adults. However, due to variations in study methods, optimal intake levels remain uncertain.
A 2023 study inBrain Sciencelinked omega-3s to better memory and faster thinking, with associated increases in brain areas like the entorhinal cortex which help in the retrieval of memories. However, omega-3s did not affect other cognitive functions, and the study’s small, predominantly vegetarian/vegan sample limits its applicability.
Another 2022 study inNutrientswith 1,490 participants from the Framingham Offspring Cohort found that higher RBC DHA levels were associated with a reduced risk of Alzheimer’s and all-cause dementia. Genetic factors also seemed to influence the benefits of DHA supplementation.
Current recommendations from the2020-2025 Dietary Guidelines for Americansadvise consuming fatty fish, like salmon, at least twice a week. However, given that 90% of Americans don’t come close to meeting their recommended intakes every week, it’s important toconsider a supplementto help fill in the gaps. It’s worth noting, though, thatmost supplements are totally unregulated, so be sure to choose one that has independent verification to ensure label accuracy.
Both Wallace and Davis recommend a food-first approach for getting omega-3s but will recommend supplements when dietary intake is lacking because they’re a practical way for people to meet their daily needs.
TheNational Institutes of Health (NIH)adequate intake recommendations for omega-3s haven’t been updated in over 20 years. Keeping that in mind, the current guidelines recommend omega-3 intakes of 1.6 grams per day for men and 1.1 g per day for women—but these numbers are reflective of ALA recommendations only. There are currently no U.S. government dietary recommendations for EPA and DHA.
With that said, the American Heart Association (AHA) recommends at least 250 mg per day of DHA and EPA to prevent heart disease, per a 2022 report inCirculation.
Omega-3 fatty acids, particularly EPA and DHA, are critical for healthy aging and cognition. While more research is needed on the recommended amounts for optimum brain health benefits, no matter how old you are, you should consider upping your intake of DHA and EPA omega-3 fatty acids. It’s never too late—or too early—to start!
And consider taking a fish oil or krill oil supplement. It’s important to note, though, that you should consult your health care practitioner before starting any supplements, as they can be harmful for people with certain conditions.
Those following avegetarian or vegan dietcan get EPA and DHA from algal oil supplements, which are derived from marine microalgae—the food source that fish use to store up EPA and DHA omega-3s in themselves.
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