Fish Oil Benefits for Your Brain

You've probably heard that fish oil is good for you—and with good reason. It has tremendous heart health benefits and helps maintain already-healthy triglyceride levels. Want another reason to get "hooked" on this supplement? Fish oil is also important for your brain.

Fish oil supports brain health by providing DHA and EPA, omega-3 fatty acids that are essential for brain structure and function. In fact, the brain has one of the highest concentrations of DHA (docosahexaenoic acid) in the body, second only to the retina. DHA, along with EPA (eicosapentaenoic acid), is found in fatty fish such as salmon, herring and mackerel, and it serves as a major building block for cells throughout your body. DHA and EPA help support healthy cellular function and promote a healthy inflammatory response.

So, how can fish oil's fatty nutrients help your brain? Let's dive into the details!

1. Brain health support

Many studies have shown that diets higher in fish and omega-3 intake are associated with a healthy noggin. DHA is especially important for brain health because it is highly concentrated in the brain. It plays an important role in maintaining the structure and function of brain cells. This nutrient also helps support communication between brain cells, which is essential for learning, memory and other cognitive functions.

EPA, while less abundant in the brain, supports healthy blood flow and helps inhibit inflammation to support whole-body health. Both of these benefits promote healthy brain function.

Emerging research suggests EPA may also play a role in cognition and mood. In clinical studies, EPA-rich omega-3 supplements have been associated with healthy measures of cognitive function and healthy brain activity related to mood and emotional processing.

EPA is also well known for supporting already-healthy triglyceride levels. This heart health benefit also helps support brain health.

2. Cognitive support

Cognition refers to mental processes involved in learning, thinking, remembering, and processing information. Research suggests that omega-3 fatty acids may support several aspects of cognitive function, although the benefits appear to vary depending on an individual's age, omega-3 status and overall cognitive health.

Some clinical studies have reported omega-3 support for several aspects of cognition, including:

• Perceptual speed:

  How quickly and accurately the brain processes visual information

• Language:

  Word retrieval, vocabulary and verbal fluency

• Short-term memory:

  The ability to temporarily store and recall information over short intervals

• Visuospatial function:

  The ability to perceive, analyze, and mentally manipulate visual and spatial relationships

• Overall cognitive function:

  A combined measure of multiple thinking and memory skills

One reason may be the effect of omega-3s on brain-derived neurotrophic factor (BDNF), a protein that supports learning, memory, and healthy brain function. A systematic review and meta-analysis found that omega-3 supplementation was associated with improved BDNF levels.

3. Memory support

Fish oil is not the top go-to supplement if you are looking for memory support, but it may help support memory in certain populations, particularly among aging adults. A systematic review of cognitively healthy older adults found that omega-3 supplementation may be most beneficial for those who aren't getting omega-3 fats through their diet.

And some studies suggest that omega-3s may support healthy memory indirectly by supporting heart health. In one clinical trial, participants who took EPA and DHA for 30 months performed better on tests of language, verbal fluency and memory than those receiving a placebo.

Because DHA and EPA fatty acids are an intrinsic part of your brain cells, increasing their intake can enhance cell-to-cell communication, promoting memory and focus. But among healthy adults, fish oil appears to be more valuable for supporting long-term brain health than for enhancing focus, memory or mental performance.

4. Mood health support

Omega-3 fatty acids may support a healthy mood and emotional balance through several pathways, especially when combined with other healthy lifestyle choices such as regular exercise.

EPA and DHA have been studied to promote neurotransmitters such as dopamine and serotonin, which help encourage mood, motivation and emotional balance. Omega-3s may also support the gut-brain axis—the communication network that connects digestive health and brain function. This may help promote a healthy balance of beneficial gut microbes, which can encourage mood and emotional well-being.

While omega-3s are not a substitute for other healthy lifestyle practices, they may be a valuable tool for supporting mood and emotional balance as part of an overall healthy lifestyle.

Fish oil: Frequently asked questions

Omega-3s are essential fats, which means your body doesn't produce them. You need to get these fatty acids from food or supplements.

Is DHA or EPA better for brain health and memory?

We don't yet know. Research has produced conflicting results, with some studies suggesting greater benefits from DHA and others finding advantages with EPA-dominant formulations. Because DHA and EPA play different roles in the brain, most experts recommend getting both rather than focusing on one alone.

Interestingly, some studies suggest that EPA-dominant omega-3 formulations may offer unique cognitive benefits. In one randomized trial, an EPA-rich supplement showed greater support for overall cognitive function than a DHA-dominant formulation.

What are the best dietary sources of omega-3s?

Both animal and plant foods contain omega-3 fatty acids, but not all omega-3s are the same. Fatty fish are the richest dietary sources of EPA and DHA, the two omega-3s most closely linked to heart health and brain health. Good sources include:

• Salmon
• Sardines
• Mackerel
• Anchovies
• Herring

Some fortified foods, including certain eggs, dairy products and juices, may also provide small amounts of EPA and DHA.

Plant foods such as flaxseeds, chia seeds, walnuts, and soybeans contain alpha-linolenic acid (ALA), another type of omega-3 fatty acid. While ALA offers health benefits of its own, the body converts only a small amount of it into EPA and DHA. As a result, fish and seafood remain the most efficient dietary sources of the omega-3s used by the brain.

Who should take omega-3 supplements?

Most adults should consider taking an omega-3 supplement. Although EPA and DHA can be obtained from fatty fish, it can be challenging to consume enough on a regular basis to achieve optimal omega-3 levels through diet alone.

A high-quality fish oil supplement (whether in softgel or gummy bite form) can help bridge that gap and support healthy omega-3 levels.

For those who don’t eat fish, algae-based omega-3 supplements are a plant-based alternative.

Do genetics change how well fish oil works for the brain?

Possibly. Genetics may influence how individuals respond to omega-3 supplementation. A recent clinical trial found that carriers of the APOE4 gene may derive greater brain health benefits from fish oil. More research is needed to confirm these findings.

References

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