As we get older, our bodies, particularly our brains, undergo certain changes — tasks that used to seem easy may become more complicated, and our memories may become less clear.
This process, known as brain aging, affects all of us (1). However, recent studies have revealed that some nutrients, particularly Omega-3 fatty acids, can be crucial in delaying the aging process of the brain and prolonging our mental longevity.
In this article, we’ll explore the benefits of Omega-3 fatty acids for brain health, memory preservation, and brain damage prevention. We’ll also look at how to include these essential fats into your diet through meals and supplements.
Omega-3: what you need to know
Omega-3 fatty acids are bioactive lipids derived from diet, a type of healthy fat that our bodies need but cannot produce on their own. There are three main types:
- DHA (Docosahexaenoic Acid): Mainly present in fish and algae, DHA is essential for preserving the structural integrity of brain cells.
- EPA (Eicosapentaenoic Acid): This substance, also present in fish and algae, aids in lowering inflammation throughout the body, including the brain.
- ALA (Alpha-Linolenic Acid): This plant-based omega-3 is present in foods like walnuts and flaxseed and may be converted by the body into DHA and EPA, though not as efficiently.
Omega-3 lipids are frequently referred to as brain boosters because these lipids:
- improve brain development and functioning,
- help maintain the integrity of brain cell membranes,
- facilitate neuronal communication,
- reduce inflammation that can damage brain cells over time (2).
Is plant-based ALA as good as a source as fish?
ALA and linoleic acid are essential fatty acids, meaning they must be obtained through diet. This lipid can be found in vegetable oils, such as flaxseed, soybean, and canola oil. It can be converted into EPA and then DHA through a process primarily in the liver. However, this conversion is quite limited, with rates below 15%.
Therefore, the most effective way to increase the levels of these fatty acids in the body is to directly consume EPA and DHA through food or supplements (3).
Does omega-3 help slow the aging process?
As we age, our brain breaks down naturally, losing volume and functionality. However, Omega-3—intake alone or as a seafood component—helps slow this process by reducing markers of accelerated aging (2). Omega-3 also supports cell structure and protects against oxidative stress, which is damage caused by harmful molecules called free radicals (4).
Previous studies have shown that omega-3 fatty acids, especially DHA and EPA, reduce age-related cognitive decline (2), lower the risk of Alzheimer's disease, and enhance memory and cognitive performance as we age (2, 5).
One of the main ways Omega-3 helps is by reducing inflammation in the brain, which is a major cause of Alzheimer's and other neurodegenerative diseases. Omega-3 acts as a natural defense mechanism by lowering inflammation and prolonging the health of brain cells (6).
Additionally, omega-3 fatty acids n contribute to brain repair by healing damaged brain cells and promoting neuroplasticity—the brain's ability to adapt and create new connections (7).
Omega-3 and brain function improvement
Studies have demonstrated that omega-3 fatty acids enhance mental function and protect the brain. Omega-3 confers potential benefits in improving memory and reducing cognitive decline as we age, particularly in people with higher levels of omega-3 in their diet. Beneficial effects tend to increase within the first 12 months of intervention, especially with a daily intake exceeding 500 mg of Omega-3 (5).
The effects of omega-3 on brain memory, primarily through DHA, are crucial for supporting and maintaining cognitive function. With aging, memory loss becomes a common complaint. By incorporating omega-3-rich foods or supplements into your routine, you can help to protect against this decline (5).
If you’ve ever experienced brain fog—that feeling of mental cloudiness or difficulty focusing—Omega-3 may also help clear it up. Its anti-inflammatory and antioxidant effect supports brain health, enhancing clarity and cognitive function.
How much Omega-3 for brain health should I take?
To maintain brain health and support cognitive function, experts recommend consuming around 250 mg to 500 mg of Omega-3 (DHA and EPA combined) per day. For those with higher needs, such as after a brain injury, even higher doses may be beneficial under medical supervision.
The Food and Drug Administration (FDA) recommends consuming no more than five g/day of DHA and EPA combined from dietary supplements. For ALA, the FDA recommends a daily intake of 1.6 g for men and 1.1 g for women over 18 years (3).
You can get considerable amounts of Omega-3 from foods like:
- salmon,
- mackerel,
- flaxseeds,
- Chia seeds,
- as well as dietary supplements such as fish oil.
In addition to Omega-3, foods rich in antioxidants, such as blueberries, dark leafy greens, and nuts, can also benefit the brain and help protect it from oxidative stress. Free radicals can harm brain cells and accelerate the aging process, but antioxidants counteract them.
You can incorporate a complete diet for long-term brain health by including foods high in Omega-3 fatty acids as well as fruits and vegetables that are high in antioxidants. It can be difficult for many people to get enough through diet alone.
Thus, by consuming high-quality supplements, you can ensure you’re getting the proper amount of these essential fats without worrying about meal planning.
At Augment Life, we provide a selection of supplements intended to promote cognitive performance and brain health. Find some of them here in our shop:
- Resveratrol – various dosages available,
- Quercetin – 250 or 500 mg,
- Fisetin – 400 mg capsules.
High dose Omega-3 for brain injury and repair
In cases of brain injury, such as a stroke or traumatic brain injury, research has shown that high doses of Omega-3 (about 16.2 g daily of EPA plus DHA, an intake well above the recommended amount) can be particularly beneficial. Omega-3 helps reduce damage to brain cells and supports faster recovery by boosting endogenous mechanisms for protection against mechanical insults. This is especially true for DHA, which has been shown to protect brain cells from injury and promote repair (2).
For brain injury, DHA doses used in animal studies translate to an estimated human intake of about 387 mg/day, aligning well with most omega-3 intake recommendations for optimal benefits (2).
Animal studies have demonstrated that Omega-3 can significantly improve outcomes after brain trauma. While human research is still developing, early findings are promising.
How to choose a good supplement?
To choose a good supplement, look for those with proven effectiveness and safety backed by clinical trials and scientific research—a solid evidence base is essential for informed health decisions.
Want to learn more about the scientific criteria for selecting quality supplements? Check out this article to understand the science behind supplement research!
Conclusion
In summary, Omega-3 fatty acids are essential in protecting the brain from the effects of aging. Omega-3 has many advantages, whether you're trying to enhance memory, reduce mental haze, or aid in brain healing following an injury. You can make sure your brain remains healthy and sharp for many years to come by combining food sources and supplements.
It is important to keep in mind that omega-3 improves learning, memory, and mental wellness by keeping the blood flow in the brain. We know that supplementation of Omega-3 fatty acids is beneficial, well-tolerated, and presents extremely minimal risk (7). We suggest that the natural intake of Omega-3 in the diet is essential and should be encouraged.
Remember that it is always important to consult with a healthcare professional before starting any new supplement regimen, especially at higher doses.
Discover more about the power of Omega-3 fatty acids and how it can complement your supplement routine in our other articles:
1. Omega 3 Fatty Acids from Fish, or Plant Sources and their Efficacy
2. Anti-inflammatory Foods: The Secret to Longevity and a Healthier Life
4. Female Supplements - Menopause, Libido, and Fertility
5. The Journey to Find an Omega 3 Fatty Acid Supplement That Works
Literature Sources:
- Woodward M, Bennett DA, Rundek T, Perry G, Rudka T. The relationship between hippocampal changes in healthy aging and Alzheimer's disease: a systematic literature review. Front Aging Neurosci. 2024;16:1390574. Published 2024 Aug 15. doi:10.3389/fnagi.2024.1390574.
- Barrett EC, McBurney MI, Ciappio ED. ω-3 fatty acid supplementation as a potential therapeutic aid for the recovery from mild traumatic brain injury/concussion. Adv Nutr. 2014;5(3):268-277. Published 2014 May 14. doi:10.3945/an.113.005280.
- Omega-3 Fatty Acids - Health Professional Fact Sheet. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/. Accessed: 2024-11-05.
- Heshmati J, Morvaridzadeh M, Maroufizadeh S, et al. Omega-3 fatty acids supplementation and oxidative stress parameters: A systematic review and meta-analysis of clinical trials. Pharmacol Res. 2019;149:104462. doi:10.1016/j.phrs.2019.104462.
- Suh SW, Lim E, Burm SY, et al. The influence of n-3 polyunsaturated fatty acids on cognitive function in individuals without dementia: a systematic review and dose-response meta-analysis. BMC Med. 2024;22(1):109. Published 2024 Mar 12. doi:10.1186/s12916-024-03296-0.
- Lin C, Lee SH, Huang CM, et al. Cognitive protection, and brain entropy changes from omega-3 polyunsaturated fatty acids supplement in late-life depression: A 52-week randomized controlled trial. J Affect Disord. 2024;351:15-23. doi:10.1016/j.jad.2024.01.205.
- Sohouli MH, Rohani P, Nasehi MM, Hekmatdoost A. Changes in serum brain-derived neurotrophic factor following supplementation of omega 3 fatty acids: A systematic review and Meta-Regression analysis. Clin Nutr ESPEN. 2023;56:207-214. doi:10.1016/j.clnesp.2023.05.01.
- Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9;14(10):e30091. doi: 10.7759/cureus.30091.
