Key Takeaways
- Omega-3 fatty acids benefit brain health and may help in avoiding cognition problems.
- Of the several types of omega-3 fatty acids, the form with the greatest impact on brain health is docosahexaenoic acid (DHA).
- It’s recommended that people get omega-3 fatty acids through foods such as fish, but supplements are generally considered safe.
Omega-3 fatty acids are important for overall health because they help reduce pain, lower inflammation, benefit heart health, support brain function, and reduce the risk of diabetes. Getting enough omega-3 fatty acids from food is recommended for overall health and brain function.
What Does Research Say About Omega-3s and Brain Health?
Studies show that people who consume omega-3 fatty acids have improved learning, memory, cognitive well-being, and blood flow to the brain.
Eating foods with omega-3 fatty acids may also help lower the risk of developing Alzheimer’s disease, dementia, or other cognitive function problems.
The three main types of omega-3 fatty acids are:
- Alpha-linolenic acid (ALA)
- Docosahexaenoic acid (DHA)
- Eicosapentaenoic acid (EPA)
DHA is the most important type of omega-3 when it comes to overall brain health.
How Do Omega-3s Improve Brain Function?
Higher omega-3 fatty acid levels are associated with larger brains and better reasoning and memory.
Omega-3 fatty acids are important in brain health because they:
- Decrease the production of beta-amyloid plaques, which are associated with Alzheimer’s disease
- Help build and ensure the proper function of brain cells
- Have anti-inflammatory effects
- Interact with the molecules in the brain that affect mood
- Improve blood flow and oxygen distribution to the brain
- Promotes neuroplasticity (new brain cell growth and improved connection between existing cells)
What Foods Contain Omega-3 Fatty Acids?
People can usually get enough omega-3 fatty acids through their diet.
Foods containing omega-3 fatty acids include:
- Fish and other seafood (salmon, mackerel, tuna, herring, and sardines)
- Foods fortified with omega-3 (some egg brands, yogurt, juices, milk, soy beverages, and infant formula)
- Nuts and seeds (flaxseed, chia seeds, and walnuts)
- Plant oils (flaxseed oil, soybean oil, and canola oil)
Of these foods, fish have the highest amount of DHA.
| Omega-3 Fatty Acids in Popular Foods | |||
|---|---|---|---|
| Food | ALA | EPA | DHA |
| Salmon (3 ounces) | 126 milligrams (mg) | 733 mg | 938 mg |
| Olive oil (1 tablespoon) | 46 mg | 14 mg | 48 mg |
| Pumpkin or squash seeds (1 cup) | 155 mg | ||
| Sunflower seeds (1 cup) | 103 mg | ||
| Flaxseed (1 cup) | 38,326 mg | ||
Mercury in Fish
One concern with eating fish for omega-3 fatty acids is the potential for consuming too much mercury. Those most at risk for harmful effects from mercury include pregnant or lactating people and children under 11 years old.
Seafood options that have lower mercury levels include canned (light) tuna, cod, salmon, shrimp, and tilapia. Fish with higher mercury levels include king mackerel, marlin, orange roughy, shark, swordfish, tilefish (from the Gulf of Mexico), and tuna (bigeye).
What Are Your Daily Needs for Omega-3s?
Most people get enough omega-3 fatty acids through food. There is no “recommended” amount of daily omega-3 intake. There is, however, an adequate intake for different age groups established by the National Academy of Medicine.
The adequate intake per day values are:
- Children 1 to 3 years: 0.7 grams (g)
- Children 4 to 8 years: 0.9 g
- Boys 9 to 13 years: 1.2 g
- Girls 9 to 13 years: 1.0 g
- Boys 14 to 18 years: 1.6 g
- Girls 14 to 18 years: 1.1 g
- Men 18+ years: 1.6 g
- Women 18+ years: 1.1 g
- Pregnant women: 1.4 g
- Breastfeeding women: 1.3 g
What Should You Consider About Omega-3 Supplements?
Omega-3 supplements are usually created from fish. It’s important to look for supplements that carry the USP Verification Mark, which they receive after undergoing inspection, testing, and review processes to ensure quality and potency.
The authors of one study suggest that people who aren’t getting enough omega-3 fatty acids through food should consider taking a supplement.
Precautions include:
- Limits: The U.S. Food and Drug Administration recommends people take no more than 5 g/day of supplements containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
- Bipolar disorder: Research suggests that omega-3s—particularly EPA and DHA—may help reduce depressive symptoms in bipolar disorder, but do not appear to alleviate mania or prevent cycling to manic states.
- Blood thinners or surgery: People taking blood thinners or who are having surgery may also be told to reduce their intake of omega-3 fatty acid supplements because of the risk of bleeding.
Possible side effects of omega-3 supplements include:
- A fishy or unpleasant taste in the mouth
- Bad breath
- Diarrhea
- Headache
- Heartburn
- Nausea
- Stomach discomfort
- Smelly perspiration
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement, look for products independently tested or certified by organizations such as NSF, U.S. Pharmacopeia, or ConsumerLab.com. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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