Omega-3s and brain health: what does the science say?
Written byHeeral Tomlinson
Reviewed byJenna Burke
What do omega-3s really do for your brain? From memory and focus to mood and healthy ageing, explore what the science says about these essential fats and brain health
Summary
1What are omega-3 fatty acids?
Omega-3 fatty acids are essential healthy fats that play an important role throughout your body, including supporting the heart, eyes and brain.
2Can omega-3s support brain health?
Research suggests that getting enough omega-3s throughout life may help support memory, learning and overall cognitive function.
3What are the other benefits of omega-3s?
EPA and DHA also have recognised roles in other areas of health, including heart health, eye health, pregnancy and early development.
From early development to healthy ageing, omega-3 fatty acids play an important role in supporting the brain throughout life. Found in foods like salmon, sardines, walnuts and chia seeds, these healthy fats are essential because your body can’t produce them on its own.1,2
Omega-3s have been studied for decades, with research continuing to explore how they may support memory, learning and overall brain function. While research is still evolving, studies suggest that getting enough omega-3s as part of a balanced diet may help support cognitive health throughout life.3
We spoke to Jenna Burke, Registered Associate Nutritionist at Holland & Barrett, to explain what omega-3s are, where to find them in your diet and what the latest research says about their role in supporting brain health.
What are omega-3 fatty acids?
Omega-3 fatty acids are healthy fats that play an important role throughout your body, including supporting the heart, eyes and brain.1 Unlike some other fats, your body can't make omega-3s on its own, so they need to come from the foods you eat or, in some cases, supplements.1,2
Omega-3s are involved in many important processes, from brain development in early life to helping support normal brain function as we age.2 Research is also continuing to explore how omega-3s may influence memory, learning and cognitive health.3
Jenna tells us, “Omega-3s are one of the nutrients we know are important for brain health, yet many people may not be getting enough. In fact, although the most commonly recommended intake of EPA and DHA is at least 250mg per day, around 76% of countries don't meet this recommendation.4 Including omega-3-rich foods in your diet regularly is a simple way to help increase your intake.”
What are the different types of omega-3s?
Although we often talk about omega-3 as a single nutrient, there are three main types of omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).1,2 They're all part of the omega-3 family but have slightly different roles in the body.
- ALA: an essential omega-3 fatty acid that your body can't make it on its own. ALA comes mainly from plant foods such as flaxseeds and chia seeds.1
- EPA and DHA: known as long-chain omega-3 fatty acids, they’re mainly found in marine sources including oily fish and algae.2,3 They’re also the forms that have been studied most extensively for brain health, which is why you'll often see these mentioned in research.2
Your body can convert some ALA into EPA and DHA, but only in small amounts.1–3 This means that while plant foods can contribute to your omega-3 intake, they may not provide enough EPA and DHA on their own. Jenna explains, “People who don’t eat fish or other marine sources of omega-3s may want to consider an omega-3 supplement, as plant foods only contain ALA. When converted in the body, these are unlikely to provide enough EPA and DHA.1-3 Check with your doctor if you’re unsure whether supplementation is right for you.”
What does the research say about omega-3s and brain health?
Omega-3 fatty acids, particularly DHA, have been widely studied for their role in supporting brain health. DHA is a major structural component of the brain and is involved in maintaining healthy brain cells and communication between neurons – the nerve cells that send messages around your brain. Research suggests that getting enough omega-3s throughout life may help support memory, learning and overall cognitive function, although results can vary between individuals and more research is still needed.6,7
Memory, attention and executive function
So, what have studies found? Several systematic reviews and meta-analyses suggest that EPA and DHA may provide modest benefits for memory, attention and executive function – the mental skills we use to plan, focus and make decisions – particularly in older adults experiencing age-related cognitive decline.7-9
Some clinical trials have found that 900mg of DHA per day may improve memory and learning in older adults with age-related cognitive decline. Other studies have reported improvements in how the brain works and how quickly it processes information following long-chain omega-3 supplementation.7,10-14 However, not all studies have found the same benefits, suggesting that factors such as age, existing omega-3 levels, and dose may influence the results.10,11
Jenna concludes, “Current evidence suggests that consuming enough omega-3s is important for maintaining normal brain function, with DHA playing a particularly important role.”6 “While scientists continue to investigate the effects of omega-3 supplementation on memory and cognitive ageing, regularly including omega-3-rich foods as part of a balanced diet remains the best-supported approach for supporting both brain and overall health.”
What other benefits do omega-3s have?
Omega-3s aren’t only linked with the brain. EPA and DHA also have recognised roles in other areas of health, including:
EPA and DHA contribute to normal blood pressure, healthy triglyceride levels in the blood and normal heart function.15
DHA is a major structural component of the retina and contributes to the maintenance of normal vision.16
DHA plays an important role in the normal development of the brain and eyes during pregnancy and early life, so it’s an important nutrient to have on your radar during pregnancy.16
Jenna says, “Although omega-3s are often associated with brain health, they support many different areas of the body and are especially important during pregnancy. As nutritional demands increase during this time, many health organisations recommend a higher intake of DHA to help support both maternal health and that of the baby. Eating enough omega-3-rich foods can help support your heart, eyes and overall wellbeing too.”
Best food sources containing omega-3s
Including a variety of omega-3-rich foods can help you get a mix of these healthy fats, as different foods provide different types of omega-3.1,2 So, what should you add to your plate? Here are some of the best food sources to know about...
Oily fish are one of the richest sources of EPA and DHA.1,2 The NHS recommends eating at least 2 portions of fish a week, including 1 portion of oil fish, as part of a healthy, balanced diet.5
Good sources include:5
- salmon
- mackerel
- sardines
- herring
- trout
- anchovies
“Fresh and canned tuna don’t count as oily fish, but luckily there are plenty of fish in the sea to choose from. Try adding baked salmon to your dinner rotation once a week, or canned sardines with salt, pepper and a squeeze of lemon on toast for an easy lunch,” says Jenna.
Don’t eat fish? Plant foods can help contribute to your omega-3 intake too. They mainly provide ALA, the essential omega-3 fatty acid found in foods like flaxseeds, chia seeds and walnuts. Your body can convert some ALA into EPA and DHA, but only in limited amounts, which is why it’s worth getting omega-3s from a variety of sources where possible.1–3
Good sources include:
- flaxseeds (linseeds)
- chia seeds
- walnuts
- hemp seeds
- rapeseed oil
If fish isn’t on the menu, you’ve still got options. Some foods, including eggs, dairy alternatives and spreads, are fortified with omega-3s. And here’s something you might not know: algae is the original source of EPA and DHA in the marine food chain, making it a suitable plant-based alternative to fish-derived omega-3s.2
You’ll also find algae in omega-3 supplements, making them a good option for people following a vegetarian or vegan diet, or for those who don't regularly eat oily fish. If you're considering a vegan omega-3 supplement and aren’t sure what’s right for you, speak to a healthcare professional.
Top tips for getting more omega-3s in your diet:
- aim to eat at least one portion of oily fish each week
- sprinkle flaxseeds or chia seeds onto porridge, yoghurt or salads
- snack on a handful of walnuts choose foods fortified with omega-3s if you don't eat fish
- if you're vegetarian or vegan, consider an algae-based EPA and DHA supplement if needed
Jenna says, “You don't have to overhaul your diet to increase your omega-3 intake. Small changes, like including oily fish once a week or adding a spoonful of flaxseeds or chia seeds to your breakfast, can all help contribute towards your overall intake.”
Omega 3 FAQs
There isn't a recommended daily intake for total omega-3s in the UK, but many health organisations recommend 250mg of EPA and DHA per day for general health.1 However, around 76% of countries fall short of this amount, showing that omega-3 intake is often lower than recommended.4
Food is a great place to start and most people can increase their omega-3 intake through a balanced diet that includes omega-3-rich foods.5 However, if you don't regularly eat oily fish or follow a vegetarian or vegan diet, an algae-based supplement may help you meet your EPA and DHA needs. If you're considering taking a supplement, speak to a healthcare professional if you're unsure which option is right for you.
No – what's inside can vary. Omega-3 supplements can contain different types and amounts of omega-3, with some providing EPA and DHA from fish oil and others using algae as a plant-based source. The form can make a difference too. Research suggests that omega-3s in triglyceride (TG) and re-esterified triglyceride (rTG) forms may be absorbed more efficiently than ethyl ester (EE) forms, although the overall quality and dose of a supplement are also important considerations.17,18
The final say
When it comes to brain health, there’s no single nutrient that does it all – and omega-3s are one important piece of the puzzle. Including a variety of omega-3-rich foods as part of a balanced diet can help you meet your nutritional needs. Alongside this, regular exercise, good-quality sleep and staying mentally and socially active all play an important role in keeping your brain healthy as you age. The good news? Small changes can make omega-3s easier to fit into your routine. Whether it’s adding oily fish to your weekly meals, sprinkling chia seeds over breakfast or choosing an algae-based source if you don’t eat fish, there are plenty of ways to increase your intake.
Looking to top up your omega-3 intake? Browse our favourite omega-3 supplements or learn how much omega-3 you really need.
Disclaimer – This article provides informational advice and isn’t a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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15. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on the substantiation of health claims related to eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), docosapentaenoic acid (DPA) and maintenance of normal cardiac function, blood glucose, blood pressure, blood lipids, skin protection, EPA and DHA absorption and immune function pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA J. 2010;8(10):1796.
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