Fish Oil & Your Brain (Omega-3)

Did you know that the head-brain (our command center for Thought, Emotion, and Memory) is also the fattiest organ in the body, with about 60% fat?

It's no surprise that Omega-3s are typically linked to many potential benefits for cognitive health.*

How exactly? Studies have shown that Omega-3s may play an important role in maintaining and enhancing cognitive functions and protecting against neurodegenerative challenges.*^1,2

For instance, DHA may help produce signaling molecules—known as docosanoids—such as Neuroprotectin D1 (NPD1). These molecules may protect neurons by regulating gene responses in the brain and retina.*³

Decreased DHA levels in the brain have been linked to neuroinflammation, damage to dendritic spines, and impaired cell-to-cell communication—all of which may be early signals in certain neurodegenerative challenges.*³

Omega-3s from fish oil may build cell membranes and promote new brain cell formation.*

Let's first look at DHA (a primary structural component of our brains).

DHA constitutes about 10% to 20% of the brain's cerebral cortex. It is integral in developing cell membranes in the nervous system and contributes to their fluidity and functionality.*

DHA may also facilitate efficient communication between neurons and improve memory, learning, and cognitive flexibility.*⁴

Now, what about the EPA? Well, while less concentrated in the brain than DHA, it may still have important anti-inflammatory and antioxidant properties that can support overall better cognitive health.*⁵

It may also prevent and reduce neuroinflammation (and researchers believe it may contribute to age-related cognitive challenges).*⁶

EPA's effects on head-brain function are also thought to be mediated by its influence on mood and reduction of feeling down effects, which, ultimately, may also affect cognitive performance.*⁷

Omega-3s from fish oil may support cognitive health from young adults to seniors.*

It's no secret that fish oil's potential benefits for cognitive health can be relevant across the lifespan.*

In early life, it may support brain development and cognitive function. In adults, it can help maintain mental performance and may protect against cognitive decline.*

For seniors, fish oil nootropics have been linked to a potentially reduced risk of developing neurodegenerative challenges and mitigating the effects of existing cognitive impairments.*

So, which type of Omega3?

All Omega-3 fatty acids are considered "essential" because our bodies cannot produce them. So, we must get them from food.

But which one is the best? DHA? EPA? Or maybe the ALA typically found in plant foods?

The answer is simple: all of them. Clearly, ALA may not be as effective as EPA and DHA for cognitive health due to the limited conversion rate of ALA to EPA and DHA in the body.*

Additionally, the Western diet's imbalance in the Omega-6 to Omega-3 ratio (typically around 16:1 instead of the ideal 1:1 ratio) may further inhibit the conversion of ALA to EPA and DHA.*⁸

Yet, skipping ALA altogether may not be a wise choice either. ALA can still benefit those who don't consume fish or fish oil (like vegans, vegetarians, or those who simply don't like fish).

Alternatively, those who struggle to get their EPA and DHA due to dietary restrictions or personal preferences can also opt for Algal Oil (sourced from microalgae). Algae, unlike traditional plant foods, are rich in both EPA and DHA.*