- by The Intraneuron Editorial Team
- March 10, 2025
- Memory Health
Fortunately, not all dietary choices pose risks—some can actually protect and even enhance your brain health. At the top of the brain-boosting list are omega-3 fatty acids, particularly DHA and EPA found in fatty fish.
In our first article, we explored how sugar and processed foods can harm memory and accelerate cognitive decline.
In this post, we’ll explore what omega-3s are, how they work in the brain, and how to get more of them through your diet.
Why Omega-3s Matter for Aging Brains
Your brain is made up of nearly 60% fat, and omega-3 fatty acids form a large part of the structural framework of your brain cells. DHA (docosahexaenoic acid), in particular, plays a vital role in forming and maintaining the gray matter of your brain—the very tissue responsible for memory, decision-making, and emotion regulation.
Scientific research shows compelling evidence for the benefits of omega-3s:
- Older adults with higher blood levels of DHA perform better on memory and learning tasks.
- People who eat fish weekly show increased gray matter in areas of the brain related to emotion and memory.
- Omega-3s help reduce neuroinflammation and improve communication between brain cells by maintaining cell membrane fluidity.
The Best Food Sources of Omega-3s
While omega-3 supplements are available, the most effective and well-rounded benefits come from whole food sources. Here are some of the top foods rich in omega-3s:
| Food Source | Serving Size | Omega-3 Content | Tips |
|---|---|---|---|
| Wild Salmon | 3 oz | 1,500–2,000 mg | Choose wild-caught over farmed |
| Sardines | 3 oz | 1,000–1,500 mg | Delicious with whole grain crackers |
| Walnuts | 1/4 cup | 2,500 mg | Toss into salads or morning oatmeal |
| Flaxseeds | 1 tbsp | 1,600 mg | Grind them for better nutrient absorption |
What If You Don’t Like Fish?
Some people avoid fish for taste, dietary, or ethical reasons. Luckily, there are alternatives:
- Algae Supplements: These plant-based supplements contain DHA and are ideal for vegetarians and vegans.
- Chia Seeds and Flaxseeds: Though your body must convert ALA (the form in seeds) into DHA and EPA, these are still helpful.
- Walnuts and Canola Oil: Provide ALA, which is beneficial though not as potent as DHA/EPA from fish.
Are Fish Oil Supplements Worth It?
Fish oil supplements are popular, but their effectiveness varies based on quality and your personal needs. If you choose to take a supplement:
- Look for brands that are third-party tested for purity and potency.
- Check for high levels of DHA and EPA on the label.
- Consult your doctor if you’re on blood thinners or medications.
That said, many studies suggest eating whole fish provides additional nutrients—like vitamin D and selenium—that support cognitive health.
How to Add More Omega-3s to Your Diet
Incorporating omega-3s into your routine doesn’t have to be difficult:
- Have grilled or baked salmon twice a week.
- Sprinkle ground flaxseed on yogurt or cereal.
- Use walnut oil in salad dressings.
- Keep a pack of sardines or anchovies as a quick snack.
Looking Ahead
Nutrition is a foundational element of cognitive wellness, but it’s not the only one.
In the next part of our series, we’ll focus on a vital (yet often neglected) factor for brain health: sleep. Quality rest acts as the brain’s nightly maintenance crew—repairing, organizing, and strengthening memory.