by Angelina Masalov, Grand Canyon University Dietetic Intern
You have probably heard about how eating fatty fish can support heart health- but did you know fish provide more benefits than just heart health? Recent research is starting to show that the healthy fats found in fish, called omega-3 fatty acids, can also support your brain. But before we dive into the research, first things first:
What are Omega-3 Fatty Acids?
Omega-3 fatty acids are considered to be some of the “good fats” that the body needs in order to thrive. When consumed, most of these fatty acids are incorporated into our cell membranes, the flexible outer layer that protects every cell in your body. Once there, they play many important functions, including lowering inflammation and allowing communication between cells to flow more efficiently (1,4). To understand these functions a bit better, let’s dive deeper into explaining what the three main types of omega-3 fatty acids are.
- ALA (Alpha-Linolenic Acid) is the most common type of omega-3 fatty acid that we can get from nuts and seeds, such as flaxseeds, chia seeds, walnuts, and soybeans. Our bodies are unable to create this type of fatty acid, so regular consumption of these food sources is important (4,8).
- EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) are the important structural components for the cell membrane and can both be consumed from fish sources such as salmon, tuna, sardines, mackerel, and trout. Some of ALA can be converted into EPA and DHA; however, it can only be done in very small amounts (4,8). Therefore, eating fish to get the direct benefits of these specific fatty acids is still important.
Food for Thought: How Fats Keep the Brain “Flowing”
What do Omega-3s have to do with your brain? The answer to this question really comes down to understanding what the brain is made of. So here’s a fun fact: more than half of the brain is made up of fats! And when we look even deeper, a large chunk of those fats are essential omega-3 fatty acids, specifically the DHA type. These DHA omega-3s are found within the cell membranes of the nerves that make up your brain (3,10). This structure is incredibly important because this type of fat allows the cell membranes to have more fluidity, which then allows the brain’s electrical signals to flow more smoothly and efficiently (3).
To put it simply, EPA helps balance brain chemicals. Some of these brain chemicals, like serotonin and dopamine directly affect your mood. Meanwhile, DHA keeps brain cells flexible and helps them build new connections, both of which are critical for learning and memory (5,10).
Because omega-3s play such a vital role in the brain’s structure and function, scientists tested how eating more of these specific fats can impact our day-to-day brain function. So far, the findings of the research have been incredibly promising. Let’s dissect some of the big findings:
What The Research Says
Inflammation in the brain may be closely associated with mental health issues, such as depression and anxiety (6,9,10). Left unchecked, long-term or chronic inflammation may even contribute to cognitive decline and neurodegenerative diseases, such as Alzheimer’s and Parkinson’s disease. Fortunately, nutrition can play a protective role. Studies examining brain inflammation before and after individuals took omega-3 supplements found a noticeable decline in inflammation, which was linked to improved moods and reduced symptoms of depression (6,10). Essentially, researchers suggest that the omega-3s DHA and EPA have the ability to reduce inflammation and protect brain cells from inflammatory damage (10).
It’s not just about protecting the brain as we age, either. A study by Jackson et al. (2012, as cited in Dighriri et al., 2022) studied in young, healthy adults (around age 20) found that taking 1-2 grams of DHA-rich fish oil for 12 weeks increased blood flow within the brain. These individuals showed measurable improvements in challenging cognitive tasks and memory (3).
As the body ages, the amount of EPA and DHA in the brain tends to decrease, which is often linked to age-related memory complaints. However, this decrease is often much more pronounced in women. Hormones play a key role in helping the body convert plant-based ALA omega-3s into the brain boosting EPA and DHA forms. And during and after menopause, estrogen levels in women naturally decline, causing the body to become less efficient at this conversion (8).
Because of this shift, menopausal and post-menopausal women may be at a higher risk for cognitive decline if they aren’t getting enough direct EPA and DHA in their diets. The good news is that being proactive makes a difference. Multiple studies have found that supplementing Omega-3s in older adults helped improve cognitive memory functions for both men and women, while also helping to reduce some common menopausal symptoms, like hot flashes and poor sleep quality in older women (6,8).
How to Choose a Quality Fish Oil Supplement
If you choose to use an omega-3 supplement, the quality of the product is important. Unfortunately, the market for supplements is highly unregulated, and omega-3 oils are very sensitive and require high-quality handling (2,4). There are a few concerns with fish oil supplements that are important to keep in mind when choosing your product:
Firstly, large predatory fish can accumulate toxins from pollutants, and some of those toxins can become concentrated in unrefined fish oil supplements (2). There are brands that take the extra step to filter out and eliminate these compounds. You can verify that your fish oil supplement is purified by ensuring the brand undergoes rigorous third-party testing for purity. You can check the label as it may sometimes have third party companies listed such as IFOS, USP, or NSF. You may also check their website to look for any third-party tested statements.
Secondly, the chemical structure of omega-3 oils is very fragile and can easily oxidize when exposed to light, heat, or oxygen. Taking fish oil that has been poorly packaged and oxidized can actually trigger inflammation within the body. Higher quality products prevent this from happening by vacuum-deodorizing their oils (7). This is a purifying process that sucks the oxygen out and removes the fishy smell and bad taste, which helps maintain freshness. Sometimes brands will also add a stabilizing antioxidant for extra protection, such as tocopherols (vitamin E) or TBHQ, to prevent oxidation (5,7). Supplements that go through this process will often state it on their label or website. Look for specific third-party testing labels that confirm the supplement has been tested for oxidation and proper manufacturing processes.
Lastly, the chemical form of the omega-3 oils you choose is also important. Some commercial supplements use synthetic ethyl esters, which the body absorbs very poorly (4). Triglycerides and phospholipids are the natural chemical forms found in whole-food fatty fish; they are digested smoothly and absorbed best by the body (10). Make sure you read the ingredient list to confirm the chemical form of your fish oil supplement.
The Takeaway
The science points to strong conclusions that our brain requires a steady, abundant supply of omega-3 fatty acids to maintain the structure of cells, improve blood flow, and defend against inflammation all within the brain. However, it’s important to step back from the supplement world and view these findings through a holistic lens. Relying solely on fish oil capsules can not replace a healthy lifestyle and is not enough for improving and maximizing brain functions like memory and physical coordination (5,9). The most reliable path for maintaining brain health is through exercise, quality sleep, continuous learning, and, of course, an overall healthy, balanced diet that includes fatty fish.
References:
(1) Bodur, M., Yilmaz, B., Ağagündüz, D., & Ozogul, Y. (2025). Immunomodulatory effects of omega-3 fatty acids: Mechanistic insights and health implications. Molecular Nutrition & Food Research, 69(10), Article e202400752.https://doi.org/10.1002/mnfr.202400752
(2) Curhan, S. G., Zeleznik, O. A., & Curhan, G. C. (2024). Longitudinal study of seafood and fish oil supplement intake and risk of persistent tinnitus. The American Journal of Clinical Nutrition, 120(6), 1409–1418. https://doi.org/10.1016/j.ajcnut.2024.09.028
(3) Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of omega-3 polyunsaturated fatty acids on brain functions: A systematic review. Cureus, 14(10), Article e30091. https://doi.org/10.7759/cureus.30091
(4) Krupa, K. N., Fritz, K., & Parmar, M. (2024). Omega-3 fatty acids. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK564314/
(5) Kurtz, J. A., Singleton, K. M., Vasenina, E., Jäger, R., Gonzalez, D., Schwarz, A., Howard, J., & Antonio, J. (2026). Targeted supplementation and nutritional strategies for healthy aging: A review of physiological and molecular benefits. Current Nutrition Reports, 15, Article 53.
(6) Lin, C., Lee, S.-H., Huang, C.-M., Wu, Y.-W., Chang, Y.-X., Liu, H.-L., Ng, S.-H., Cheng, Y.-C., Chiu, C.-C., & Wu, S.-C. (2024). Cognitive protection and brain entropy changes from omega-3 polyunsaturated fatty acids supplement in late-life depression: A 52-week randomized controlled trial. Journal of Affective Disorders, 351, 15–23.https://doi.org/10.1016/j.jad.2024.01.205
(7) Machate, D. J., Maciel, M. A. M., & da Silva, T. G. (2026). A new approach for assessing the nutritional quality of oils and fats: A review. JAND Global Reports, Article 100018. https://doi.org/10.1016/j.jaglob.2026.100018
(8) Minihane, A. M. (2025). Omega-3 fatty acids, brain health and the menopause. Post Reproductive Health, 31(2), 97–104. https://doi.org/10.1177/20533691251341701
(9) Nimri, L., Zohar, L., & Horovitz, O. (2024). Impact of dietary fats on mental health: Omega-3, saturated, and trans fats in a healthy Israeli population. Food and Humanity, 3, Article 100407.
https://doi.org/10.1016/j.foohum.2024.100407
(10) Wesołowska, W., Bachoń, E., Doligalska, M., Stremel, A., Leszyńska, A., Linke, J., Bałoniak, Z., Kozłowska, D., Bałoniak, J., & Tuszyńska, W. (2025). Omega-3 fatty acids: Key players in cognitive function and brain health. Journal of Education, Health and Sport, 77, Article 56776. https://doi.org/10.12775/JEHS.2025.77.56776
