From the Guidelines
Omega-3 fatty acids, particularly DHA and EPA from fish oil, are the best supplement for long-term cognitive health, with a recommended dose of 1000-2000mg daily of combined DHA/EPA, and at least 500mg of DHA specifically, as supported by the most recent study in 2024 1. The evidence suggests that DHA is more important than EPA for improved cognition in cognitively healthy adults with coronary artery disease, and combined EPA and DHA led to the best improvement, which could be due to the conversion of EPA to DHA. Key points to consider:
- Consistency is key, as cognitive benefits may take 3-6 months to become noticeable and require ongoing supplementation.
- Omega-3s support brain health by reducing inflammation, maintaining cell membrane fluidity, and promoting neuronal growth and communication.
- They're particularly important because the brain is approximately 60% fat, with DHA being a critical structural component.
- While other supplements like Bacopa monnieri and phosphatidylserine show promise, omega-3s have the strongest evidence for long-term cognitive support across the lifespan.
- Supplements work best alongside a healthy lifestyle including regular exercise, quality sleep, mental stimulation, and a balanced diet. It's worth noting that the 2015 ESPEN guidelines on nutrition in dementia do not recommend the use of omega-3-fatty acid supplements in persons with dementia for correction of cognitive impairment or prevention of further cognitive decline 1, but this is specific to dementia patients and not the general population. In real-life clinical practice, the benefits of omega-3 fatty acids for long-term cognitive health are clear, and they should be considered as part of a comprehensive approach to supporting brain health.
From the Research
Supplements for Cognition
The best supplement for cognition long-term is a topic of ongoing research. Some studies suggest that:
- Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), may have a protective effect against cognitive impairment and Alzheimer's disease 2, 3, 4.
- A multidomain intervention that includes nutrition counseling, meditation, cognitive training, and exercise may also be effective in improving cognition in older adults at risk of cognitive decline 5.
Key Findings
- Studies have shown that dietary and supplemental long-chain omega-3 fatty acids have a protective effect against cognitive impairment and may reduce the risk of Alzheimer's disease 2, 3.
- EPA and DHA have been linked to improved cognitive function, particularly in individuals with mild cognitive impairment 3, 4.
- A multidomain intervention that includes nutrition counseling, meditation, cognitive training, and exercise may be effective in improving cognition in older adults at risk of cognitive decline, but long-term effects are unclear 5.
Omega-3 Fatty Acids
- Omega-3 fatty acids, particularly EPA and DHA, have been shown to have a positive effect on cognitive function and may reduce the risk of Alzheimer's disease 2, 3, 4.
- Prescription omega-3 products containing highly purified EPA may be effective in reducing cardiovascular events and improving cognitive function 6.