Omega-3 fatty acids, particularly DHA, are found in high concentrations in the brain. But what does the science actually say about supplementation and cognitive function?
DHA and the brain
DHA (docosahexaenoic acid) is a major structural component of the brain and retina. The brain is about 60% fat, and DHA makes up a large portion of that. This is why omega-3 is often associated with brain health.
What the evidence says
While DHA is clearly important for brain development and function, the evidence for omega-3 supplementation improving cognitive function in healthy adults is mixed. A 2022 Cochrane review found that omega-3 supplementation did not consistently improve cognitive function in older adults without dementia. However, some studies suggest benefits for people with mild cognitive impairment.
What's NOT authorised
There is no authorised UK health claim linking omega-3 to cognitive function, memory or focus. Any product making such claims is not compliant with UK regulations. The only authorised claim for EPA and DHA is for heart health: 'EPA and DHA contribute to the normal function of the heart' at a daily intake of 250mg.
The heart-brain connection
What's good for the heart is often good for the brain. The BHF notes that eating oily fish as part of a Mediterranean-style diet is associated with better cardiovascular health, which in turn supports brain health through good blood flow.
Should you take omega-3 for brain health?
If you don't eat oily fish, an omega-3 supplement can help you get enough EPA and DHA. But don't expect it to boost your memory or focus. The benefit is about meeting your baseline needs, not enhancing performance.
Food supplements should not replace a varied, balanced diet and a healthy lifestyle. This guide is general information, not medical advice. If you are pregnant, breastfeeding, take medicine or have a health condition, speak to your GP or pharmacist before taking a supplement.
Sources
- 1.Cochrane. Omega-3 fatty acids for cognitive health in older adults. 2022.
- 2.BHF. Omega-3 fats. bhf.org.uk.
- 3.EFSA Register of Nutrition and Health Claims. efsa.europa.eu.
