The #1 Nutrient for Brain Health as You Age

Are you looking for ways to stay sharp as you get older? Maybe you’ve watched a loved one struggle with cognitive decline and want to avoid that. Or perhaps you simply want to be proactive for your brain health. No matter what the reason, we see you. And one of the best ways to do so is by incorporating more omega-3 fatty acids into your diet. 

Here’s everything you need to know about omega-3s and brain health as you age.

What Are Omega-3 Fatty Acids? 

Omega-3 fatty acids are polyunsaturated fats found in three main forms: Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You need to consume these fats in your diet, as your body cannot make them in sufficient quantities on its own. Thankfully, seafood sources like salmon, fish oil and krill oil contain the omega-3 fatty acids EPA and DHA, while plant-based sources like walnuts, flaxseed and chia seeds contain ALA.

Omega-3 fatty acids have shown promise in multiple areas of wellness, which is why they continue to receive the spotlight. From promoting heart health to reducing inflammation, improving mental health, cognition and more, the benefits of these necessary fats are far-reaching.

Why Are Omega-3s Important for Brain Health? 

According to one study, two in three Americans will experience some level of cognitive decline by the age of 70. Given the benefits omega-3s have shown so far regarding cognitive health, researchers are beginning to dive further into the effects this fat has on the aging brain.

Before we dive into the science, here’s a biology refresher. The omega-3 fatty acids EPA and DHA are critical components of cell membranes—meaning they play an important role in keeping the brain functioning and facilitating communication between cells. Simply put, they are a big deal when it comes to cognitive health.

According to Taylor Wallace, Ph.D., CFS, FACN, your body can produce around 10% of the amount of EPA and DHA you need from ALA that’s consumed in your diet. In other words, your body can convert ALA to EPA and DHA. However, as we age and with the onset of cognitive decline, this conversion rate starts to decline to less than 10%.

“In both animal and human studies, when the diet is void of omega-3 fatty acids, the levels of DHA, in particular, in the brain decrease, accelerating aging and affecting memory,” says Wallace.

But don’t let this scare you, says Mascha Davis, M.P.H., RDN. By incorporating omega-3s into your diet—yes, even starting today—you can begin to reap the benefits well into your future.

“Omega-3s act as a powerful anti-inflammatory agent. When we experience chronic inflammation in the body, cognitive health may decline, and age-related chronic disease conditions may increase. Adequate daily intakes of omega-3s have been shown to help to reduce inflammation in the body and thus protect against some age- and inflammatory-related conditions,” says Davis.

What the Science Shows 

After evaluating the available data focusing on the effects of omega-3 fatty acids on diet-related disorders, one report concluded that EPA and DHA supplementation has a beneficial impact on inflammatory markers, oxidative stress and brain health outcomes, among other positive effects. Another review had similar results, finding a link between omega-3 supplement intake and improvements in learning, memory, overall cognitive health and blood flow to the brain. 

In terms of disease prevention, one study found that higher blood DHA levels were associated with a reduced risk of Alzheimer’s and all-cause dementia. Genetic factors also seemed to influence the benefits of DHA supplementation.

Omega-3 Intake Recommendations 

The 2020-2025 Dietary Guidelines for Americans advise consuming fatty fish, like salmon, at least twice a week. However, given that 90% of Americans don’t come close to meeting their recommended intakes every week, it’s important to consider a fish oil supplement to help fill in the gaps.

Those following a vegetarian or vegan diet can get EPA and DHA from algal oil supplements, which are derived from marine microalgae—the food source that fish use to store up EPA and DHA omega-3s in themselves.

It’s worth noting, though, that most supplements are underregulated, so be sure to choose one that has independent verification to ensure label accuracy.

Both Wallace and Davis recommend a food-first approach for getting omega-3s but will recommend supplements when dietary intake is lacking as a practical way for people to meet their daily needs.

Adequate intake recommendations for omega-3s haven’t been updated in over 20 years. Keeping that in mind, the current guidelines recommend omega-3 intakes of 1.6 grams per day for men and 1.1 grams per day for women—but these numbers are reflective of ALA recommendations only. There are currently no U.S. government dietary recommendations for EPA and DHA.

With that said, the American Heart Association recommends at least 250 mg per day of DHA and EPA to prevent heart disease.

The Bottom Line 

Omega-3 fatty acids, particularly EPA and DHA, are critical for healthy aging and cognition. While more research is needed on the recommended amounts for optimum brain health benefits, no matter how old you are, you should consider upping your intake of DHA and EPA omega-3 fatty acids. It’s never too late—or too early—to start!

You can increase your intake by eating fatty fish such as salmon, sardines and herring at least twice a week and incorporating plant-based sources like chia seeds, walnuts and flaxseeds on a daily basis. If you don’t eat fish, consider taking a supplement. Most importantly, you should always speak to a healthcare professional before starting any supplements to ensure they’re safe and align with your health needs.