Healthy Fats for Brain Health: Omega 3 Science and Benefits
Omega-3 fatty acids (DHA and EPA) are essential nutrients for brain health, supporting neural integrity and neurotransmission. They’re integral to heart health, assist in reducing inflammation, and support healthy aging.
What are Omega-3 Fatty Acids?
Omega-3 fatty acids are a group of polyunsaturated fatty acids (PUFAs) that are essential for human health but cannot be produced by the body. The three main types are: (1)
- alpha-linolenic acid (ALA)
- eicosapentaenoic acid (EPA)
- docosahexaenoic acid (DHA)
DHA serves as a predominant structural component in the brain, comprising approximately 40% of total fatty acids in cerebral tissue, while EPA constitutes less than 1% of brain fatty acid content. (1)
Rich dietary sources of omega-3 fatty acids include cold-water fish such as salmon, cod, tuna, herring, and sardines, as well as certain plant sources like flaxseeds and walnuts. (2)
These fatty acids serve as structural components in cell membranes throughout the body, with particularly high concentrations in the brain and retinas. They influence membrane fluidity and play vital roles in neurotransmission through two key mechanisms: changing membrane fluidity and increasing neurotransmitter release. (1) (3)
Healthy Fats, Brain Health and Cognition
Research indicates that adequate omega-3 levels help maintain cognitive abilities, particularly in aging populations.
Omega-3 supplementation can improve executive functions by up to 26% in older adults. (1) These improvements are particularly notable in areas like processing speed and executive function, which typically decline with age (4). EPA levels were correlated with processing speed and omega-3 index with verbal memory and brain volume. (4)
The neuroprotective effects of omega-3s work through several mechanisms:
- Reducing neuroinflammation and immune response (5)
- Decreasing responses to reactive oxygen species, antiapoptotic action (1)
- Enhancing blood flow to the brain (1)
For developing brains, omega-3s are especially critical as they’re linked to greater brain development and brain volume. (6) During pregnancy and early childhood, these fatty acids support cognitive development, improve communication and social skills, and may decrease behavioral problems and developmental delays. (7)
Sugar vs. Fat as Brain Fuel
While glucose has traditionally been considered the brain’s primary fuel, emerging research suggests that fats, particularly in the form of ketones, may offer significant advantages for brain energy metabolism. (8)
The brain contains approximately 100 billion neurons packed into a small area, requiring clean, fast, and efficient fuel. Typically, this fuel is glucose, but when the glucose metabolism becomes inefficient or is compromised (as can happen with aging or in conditions like diabetes), ketones produced from fat can serve as an excellent alternative energy source. (9) (10)
Ketone bodies may replace glucose as the major source of fuel (during glucose shortage) supplying up to 60% of energy needs for the brain. (11)
Interestingly, ketones are naturally used to build babies’ brains. Human breast milk is relatively high in fat, and babies are born with fat stores because the developing brain needs tremendous energy—consuming up to 75% of all food energy in the first few months of life. (9)
Glucose and Brain Performance
Glucose remains a dominant energy source for the brain, which is the most energy-demanding organ in the body, using half of all sugar energy. Brain functions such as thinking, memory, and learning are closely linked to glucose levels and how efficiently the brain utilizes this fuel source. (12)
If glucose levels in the brain are insufficient, neurotransmitter production decreases, and communication between neurons breaks down. This can lead to cognitive issues, as seen in hypoglycemia, which is linked to poor attention and cognitive function. (12)
However, excessive glucose consumption can also have negative effects. Research has linked high sugar intake to memory and cognitive deficiencies, and the consumption of fructose has been associated with cellular aging. (12) (13)
Importance of Fats for Brain Health
Fats, particularly omega-3 fatty acids, are essential for maintaining optimal brain structure and function. The brain itself is composed of nearly 60% fat, making dietary fat intake crucial for brain health. (14)
Omega-3 fatty acids have demonstrated numerous benefits for brain health:
- Structural support: DHA is a major structural component of the retina and brain tissue
- Reduced inflammation: Omega-3s decrease neuroinflammation, which is associated with various neurological disorders (5)
- Improved neurotransmission: These fatty acids enhance the communication between neurons (1)
- Protection against cognitive decline: Higher omega-3 levels are associated with reduced risk of neurodegenerative diseases (15)
- Mental health support: Dietary patterns rich in omega-3s have been linked to lower rates of depression and anxiety (16) (15)
Benefits of Omega 3 Fatty Acids
The wide-reaching benefits of omega-3 increases the importance of getting one’s omega-3 status close to optimal, which is about 8-12%. (17) Beyond providing structural support for neurons and cells, PUFAs play various roles in the body. They exert anti-inflammatory activity, aid in neurotransmitter production, and mediate blood flow. Cumulative evidence highlights the importance of omega-3 consumption in domains like heart health, brain function, aging, and skin health.
Cognitive Function
There’s a strong link between omega-3 levels and cognitive function, particularly in older adults. Higher omega-3 levels were associated with greater scores in various cognitive domains, establishing a connection between omega-3 and preservation of cognitive capabilities. (18)
The cognitive domains most responsive to omega-3 supplementation appear to be visuospatial function, executive function, and attention. Lower omega-3 scores correlated with lower scores for these specific cognitive areas. (19)
Neuroimaging research has revealed some of the underlying mechanisms. Individuals receiving 2.2g of omega-3 fish oils daily for 26 weeks experienced not only improved memory, more flexible thinking, and enhanced focus but also demonstrated measurable physical brain changes, including increased grey matter volume and greater white matter integrity, indicating improved neural connectivity. (20) (21)
A comprehensive 2023 study examining over 100,000 individuals determined that increased omega-3 intake—whether from dietary sources or supplements—reduced dementia risk by approximately 20% (22). Another 2022 analysis found 9% lower risk of all-cause dementia among regular fish oil supplement users. (23)
Beyond providing structural support, generally, higher omega-3 status is linked to greater cognitive performance, preservation of cognitive function, and increased brain volume.
Heart Health
The cardioprotective role of omega-3 fatty acids has been extensively documented.
Omega-3s exert significant influence on blood vessel function, helping to dilate blood vessels and improve circulation. (24) (25) This vascular effect is an important piece to heart health, as it can reduce high blood pressure, one of the major cardiovascular disease factors.
When metabolized, omega-3s are converted into bioactive compounds that serve as precursors for certain eicosanoids. This antiplatelet activity helps prevent blood vessel occlusion or “sticking” which improves circulatory efficiency.
Research supports omega-3 supplementation, providing a link to:
- Reduced cardiovascular mortality (26) (27)
- Improved overall cardiovascular outcomes (26)
- Lower incidence of heart failure (27)
Additionally, omega-3 fatty acids demonstrate significant efficacy in reducing triglyceride levels, a well-established risk factor for cardiovascular disease. (28)
Inflammation
Excessive inflammation accelerates aging and increases the strain on the body. Omega-3 fatty acids are known for their anti-inflammatory property, with wide implications on general health.
Fish oil supplements have been shown to reduce inflammation by increasing concentration of specialized molecular mediators that regulate key blood components. The anti-inflammatory molecules were elevated for up to 24-hours post supplementation. (29) (30)
The pathways responsible for this immunomodulatory effect include:
- Enhancing macrophage function – to eliminate dead cells and bacteria
- Decreased platelet adhesiveness – reducing stickiness and thrombotic tendencies
- Improving microvascular circulation
- Increased tissue regeneration and recovery
In the context of joint health, omega-3 fatty acids demonstrate particular efficacy in addressing inflammation associated with rheumatoid arthritis. Their anti-inflammatory action helps reduce joint swelling, pain, and stiffness, potentially offering a complementary approach to conventional arthritis management. (24)
Neuroprotection
Neuroprotection is about reversing or preventing neuron damage, thus protecting the brain. Just as with any other organ, healthy development and maintaining function are two key ways to induce its longevity. It works the same with the brain.
Omega-3 fatty acids play an important role here, as they’re essential in both brain development and brain function. The healthier the brain during aging, the more protected and functional it stays in old age.
In humans, it’s generally known that omega-3s are brain-protective, evident from numerous clinical trials suggesting EPA improves mood, and DHA may reduce neurodegenerative disease progression like Alzheimer’s. (31)
In diabetic patients, supplementing PUFAs for 6 months increased Omega-3 index from 4.9% to 8.2%, leading to increased fiber length, density, and branch density of the corneal nerve. (32)
Some of the neuroprotective mechanisms of omega-3 fatty acids, as shown in animal models, include antiapoptotic actions that prevent programmed cell death in neurons, and anti-inflammatory properties that reduce cytokine-induced neural injury. (33) Additionally, dietary O3 may reduce neuronal and oligodendrocyte loss, facilitating neurogenesis, preserving brain integrity. (34)
Skin and Hair
Omega-3 fatty acids may enhance skin health through multiple pathways affecting structure and function. These essential fats maintain the skin’s natural moisture barrier, preventing water loss that leads to dryness and promoting a soft, supple complexion with improved texture. (35)
The anti-inflammatory properties of omega-3 fatty acids, particularly EPA and DHA, help calm irritated skin and potentially alleviate conditions like acne, eczema, and psoriasis. (36) (37) (37)
Small studies showcase a potential sun-protective effect of EPA and DHA on the skin, after UVB exposure, with participants experiencing less redness and increasing resistance to sunburns. (38) (39) (40)
Omega-3s offer protection against photoaging and sun damage. Studies show that DHA and EPA supplementation can reduce skin sensitivity to ultraviolet rays. (38) In one small study, participants consuming 4 grams of EPA for 3 months increased their sunburn resistance by 136%, (39) while another study found that EPA- and DHA-rich sardine oil applied topically after UVB exposure reduced skin redness by approximately 25%. (40)
For hair health, omega-3 fatty acids provide essential proteins and nutrients supporting scalp and follicle health. While research remains limited, anecdotal evidence suggests omega-3 supplementation may lead to shinier hair, likely stemming from reduced inflammation that could help address inflammation-related hair loss. (41)
Structurally, omega-3 fatty acids support collagen production, (42) essential for maintaining skin elasticity and firmness. By preserving collagen integrity, they may help minimize fine lines and wrinkles, contributing to a more youthful appearance.
The body incorporates these dietary fatty acids into cell membranes, enhancing cellular hydration and softness—fundamental characteristics of healthy, radiant skin.
Foods High in Omega-3
Incorporating omega-3-rich foods into your diet is the most natural way to support brain health. The following foods are excellent sources:
Here’s a table of foods high in omega-3 fatty acids:
| Food Source | Omega-3 Content | Serving Size |
|---|---|---|
| Fish and Seafood | ||
| Mackerel | 4.9g | 1 fillet (90g) |
| Salmon | 4.8g | 1 fillet (120g) |
| Kippers (smoked herring) | 5.2g | 1 fillet (160g) |
| Sardines | 2.7g | 1 tin (90g) |
| Trout | 2.2g | 1 fillet (130g) |
| Sea bass | 2.1g | 1 fillet (125g) |
| Plant Sources (ALA) | ||
| Flaxseeds | 2.5g | 1 tablespoon (10g) |
| Chia seeds | 2.5g | 1 tablespoon (14g) |
| Walnuts | 2.5g | 1 ounce |
| Oils | ||
| Cod liver oil | 1.7g | 1 tablespoon (14g) |
| Canola oil | >1g | 1 tablespoon |
Do I Need an Omega-3 Supplement?
While obtaining nutrients from whole foods is generally preferable, omega-3 supplements can be beneficial for those who don’t consume enough omega-3-rich foods, particularly fatty fish (43).
How “needed” omega-3 is, or how beneficial it can be depends on the omega-3 index in the body. It measures the EPA and DHA content in erythrocytes expressed as a percent of total FA. Generally, an Omega-3 index of 8-12% is considered healthy, being significantly below that range may be an alarm to increase O3 status.
Fish oil supplements, including cod liver oil, provide concentrated doses of EPA and DHA. One tablespoon of cod liver oil (14g) contains approximately 1.7g of omega-3 fatty acids. For vegans and vegetarians, algal oil supplements offer a plant-based source of DHA and EPA.
Need More Energy?
11 science-based strategies to elevate function, energy, and vitality. Packed into one digital product.
