You’ve likely heard the saying, “Fish is brain food.” As it turns out, there’s science to back that up—especially when it comes to omega-3 fatty acids found in fatty fish and high-quality supplements.
While omega-3s may not technically make you “smarter,” three new studies show that these essential fats, particularly EPA and DHA, are deeply involved in brain health. From protecting against air pollution-related brain damage to improving Alzheimer’s outcomes and even easing perinatal depression, omega-3s continue to demonstrate their importance in cognitive function across all life stages.
Let’s dive into the research.
1. Can Omega-3s Protect the Brain from Air Pollution?
Air pollution is a major global health issue, contributing to over five million premature deaths each year. While we often associate it with lung damage, recent studies suggest that pollution may also impair brain function—particularly through exposure to PM2.5, or fine particulate matter.
A Protective Role for EPA and DHA
A 2023 study published in Neurology explored whether omega-3 fatty acids could offset air pollution’s harmful effects on the brain. Using data from the Women’s Health Initiative Memory Study-MRI, researchers analyzed blood samples from 1,315 dementia-free women aged 65–80.
Findings showed that women with higher Omega-3 Index scores had greater brain volume in areas affected by air pollution exposure, suggesting omega-3s may reduce or slow neurodegeneration caused by environmental toxins.
Dr. Bill Harris, a co-author of the study and founder of the Omega-3 Index test, commented that omega-3s may help through their anti-inflammatory effects, though more research is needed to confirm these mechanisms.
2. New Alzheimer’s Study: Why Dose Matters
The Problem with Past Research
Previous studies testing omega-3s for Alzheimer’s disease (AD) prevention have yielded inconsistent or disappointing results. One reason may be insufficient dosage.
USC Researchers Test a Higher Dose
In a new clinical trial from the Keck School of Medicine at USC, researchers gave 2,152 mg of DHA daily to participants aged 55+ who had no signs of cognitive impairment but did have a family history of Alzheimer’s. None were regular fish eaters or omega-3 supplement users.
Over six months, the treatment group saw a 200% increase in blood DHA levels and a 28% increase in cerebrospinal fluid (CSF) DHA—a far better brain uptake than previously seen with lower doses.
Notably, those who did not carry the APOE4 gene (a known risk factor for AD) saw even greater increases in CSF levels of both DHA and EPA, suggesting genetic variation may affect how well omega-3s reach the brain.
Key Takeaways
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Higher doses (2g+ daily) of omega-3s may be necessary for cognitive benefit
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APOE4 carriers may need even higher doses or longer interventions
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Omega-3 blood levels don’t always reflect brain levels—testing matters
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The Omega-3 Index is a practical tool for monitoring baseline and progress
Dr. Harris, who conducted the fatty acid testing for the study, commented:
“A dose of 1g/day may simply be too low to benefit the brain, especially in APOE4 carriers. Future trials should consider using higher doses to fully realize the cognitive potential of DHA.”
3. Omega-3s and Perinatal Depression: A Promising Meta-Analysis
Shifting from brain health in older adults to mental health in new mothers, another study explored the effects of omega-3s on perinatal depression, which includes both prenatal and postpartum depression.
The Evidence
A meta-analysis published in Translational Psychiatry reviewed eight randomized controlled trials with a combined 638 participants. Results showed a significant improvement in depressive symptoms among women who took omega-3 supplements compared to placebo.
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Benefits were seen in both pre- and postnatal periods, but were stronger postpartum
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Omega-3s were well tolerated, with no notable difference in side effects between groups
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The researchers highlighted DHA’s importance for maternal and infant brain development
DHA Deficiency and Maternal Mental Health
During pregnancy and breastfeeding, DHA is transferred from mother to baby. Without sufficient intake, mothers may become DHA-deficient, which could increase the risk of mood disturbances and slower recovery postpartum.
This underscores the importance of prenatal omega-3 supplementation—both for maternal wellness and healthy child development.
Why Omega-3 Testing Should Be Your First Step
All three studies emphasize one crucial point: omega-3 status varies by individual. Factors like diet, genetics, lifestyle, and nutrient absorption all influence how much EPA and DHA your body (and brain) actually retains.
That’s why testing your Omega-3 Index is so important. It provides a personalized baseline and helps guide dosage decisions for supplementation.
Optimal Range: 8–12%
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<4% = High risk
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4–8% = Intermediate
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8–12% = Optimal
By knowing your number, you can take precise steps to improve your omega-3 status—and potentially reduce your risk of neurological decline, cognitive dysfunction, and mood disorders.
Support Your Brain with Ballstad Omega-3
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