From the Guidelines
The recommended daily dose of omega-3 fatty acids for brain health is 1,000-2,000 mg combined EPA and DHA, with at least 60% of this amount being DHA (600-1,200 mg), as supported by the most recent study in 2024 1. Several supplements can support memory, with omega-3 fatty acids being among the most evidence-backed options.
- Omega-3 fatty acids, particularly DHA, play a crucial role in brain health and cognitive function, as they are the primary structural component in brain cell membranes.
- The study published in Arteriosclerosis, Thrombosis, and Vascular Biology in 2024 found that DHA levels above the median (85 µg/mL) were associated with improvement in verbal fluency, language, and memory 1.
- Other beneficial supplements include:
- Phosphatidylserine (300-400 mg daily)
- Bacopa monnieri (300-600 mg daily)
- Ginkgo biloba (120-240 mg daily)
- Vitamin B complex, particularly B6, B12, and folate
- Lion's mane mushroom (500-3,000 mg daily)
- Acetyl-L-carnitine (1,000-2,000 mg daily)
- These supplements work through various mechanisms, including reducing inflammation, supporting neurotransmitter function, improving blood flow to the brain, and protecting neurons from oxidative damage.
- For best results, take omega-3s with food containing some fat to enhance absorption, and consider dividing larger doses throughout the day, as suggested by the study in Arteriosclerosis, Thrombosis, and Vascular Biology in 2024 1.
- Always start with lower doses and increase gradually while monitoring for any adverse effects, as recommended by the study in Clinical Nutrition in 2015 1.
From the Research
Supplements for Memory Support
- Omega-3 fatty acids, specifically Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), have been shown to support brain health and memory [(2,3,4,5,6)].
- The recommended dose of omega-3 fatty acids for brain health is not universally established, but studies have used doses ranging from 1-3.36 grams per day of combined EPA and DHA [(2,5)].
- A study found that 3.36 grams per day of combined EPA and DHA slowed cognitive aging by 2.5 years in cognitively healthy individuals with clinical coronary artery disease 2.
- Another study used a dose of 2,200 mg/day of long-chain polyunsaturated omega-3 fatty acids (LC-n3-FA) and found significant improvements in object-location memory in healthy older adults 4.
Benefits of Omega-3 Fatty Acids for Memory
- Omega-3 fatty acids have been associated with improved cognitive function, particularly in older adults [(3,4,5,6)].
- EPA and DHA have been shown to have neuroprotective effects and may help to reduce the risk of cognitive decline and dementia [(2,6)].
- The combination of omega-3 fatty acids with other nutrients, such as carotenoids and vitamin E, may have synergistic effects on cognitive function 5.
Individual Variability and Response to Omega-3 Supplementation
- The response to omega-3 supplementation may vary depending on individual characteristics, such as apolipoproteinE genotype, sex, and stage of cognitive decline 2.
- Some studies have found that individuals with lower baseline fatty acid levels or those with neuropsychiatric conditions may benefit more from omega-3 supplementation 3.
- Further research is needed to determine the optimal dose and duration of omega-3 supplementation for individualized benefits [(2,3,5)].