Brain Boosters: The Benefits of Omega-3 Fatty Acids

Brain Boosters: The Benefits of Omega-3 Fatty Acids

Omega-3s are healthy fats essential for brain health and cognitive function. Found in fatty fish like salmon, mackerel, and sardines, as well as plant-based sources such as walnuts, flaxseeds, and chia seeds, these fats play a role in maintaining brain structure, communication between brain cells, and potentially protecting against cognitive decline.

The Best Omega-3s for Brain Health

Three fats are considered omega-3s: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). The two most impactful for brain health are DHA and EPA.

DHA, in particular, is part of the structure of brain cells, helping the cell membranes stay fluid and flexible. It also plays a role in communication between neurons, or brain cells. EPA supports the reduction of inflammation, vital for protecting brain function and promoting overall cognitive well-being.

Cognitive Function and Omega-3s

Several studies have found that regular intake of omega-3s is associated with improved memory, sharper mental focus, and better problem-solving abilities. 

The reason is that omega-3s contribute to synaptic plasticity or the brain's ability to form and reorganize connections. The ability to make connections is an essential part of learning and memory. Maintaining optimal levels of omega-3 fatty acids is especially beneficial for aging adults as it may help slow age-related cognitive decline.

Inflammation and oxidative stress are contributors to poor brain health, especially as you age. Omega-3s have both anti-inflammatory and antioxidant properties that may help protect brain health and function. Regular omega-3 consumption through diet or supplementation may provide neuroprotective effects that help maintain cognitive health into older adulthood.

Adding Omega-3s to Your Diet

Including omega-3-rich foods in your diet is fairly straightforward. Aim for two servings of fatty fish weekly to meet the recommended intake. For vegetarians, plant-based omega-3 sources such as flaxseeds, chia seeds, and walnuts contain alpha-linolenic acid (ALA), the plant-based form of omega-3s. ALA can be converted into DHA and EPA, though this conversion is not very efficient.

If you are not sure you are getting enough omega-3s or are not a fan of seafood, supplementation can be a good addition to your routine. ​When choosing an omega-3 supplement, start by checking the amounts of EPA and DHA, the primary omega-3 fatty acids that provide brain health benefits. Additionally, check the form of omega-3s, as triglyceride forms are more easily absorbed by the body compared to ethyl esters. 

Purity is another essential factor; look for supplements that have undergone molecular distillation to remove contaminants like heavy metals. Lastly, consider the source of the fish oil, opting for products derived from sustainably caught fish in clean waters.

Our Naturelo Omega-3 Fish Oil supplement provides concentrated, high-quality EPA and DHA, sourced sustainably, and tested for purity. We also have a plant-based vegan DHA sourced from algae. 

Omega-3 fatty acids are vital for brain health, protecting against inflammation and supporting overall mental function. By adding omega-3-rich foods and supplements into your daily routine, you can support your brain health and safeguard against cognitive decline as you age.

References:

  1. Omega-3 Fatty Acids. Accessed August 23, 2023. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/   

  2. Li J, Pora BLR, Dong K, Hasjim J. Health benefits of docosahexaenoic acid and its bioavailability: A review. Food Sci Nutr. 2021;9(9):5229-5243.   

  3. Nassar M, Jaffery A, Ibrahim B, Baraka B, Abosheaishaa H. The multidimensional benefits of eicosapentaenoic acid: from heart health to inflammatory control. Egypt J Intern Med. 2023;35(1):1-7.   

  4. Yurko-Mauro K, Alexander DD, Van Elswyk ME. Docosahexaenoic Acid and Adult Memory: A Systematic Review and Meta-Analysis. Reddy H, ed. PLoS ONE. 2015;10(3):e0120391.   

  5. Chronic inflammation may put your brain at risk. Harvard Health. Published May 1, 2019. Accessed March 5, 2025. https://www.health.harvard.edu/staying-healthy/chronic-inflammation-may-put-your-brain-at-risk   

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