Omega-3 for Brain Health

Well, I got you. I went deep into the research (like deep), and I’m breaking down everything you need to know about omega-3 for brain health in a way that actually makes sense.

1. So… What Is Omega-3 Anyway?

Okay, imagine this: your brain, your heart, your skin, your joints—they’re all out here tryna thrive, and omega-3s are the behind-the-scenes squad making that happen. But what even are they?

Omega-3s are a type of polyunsaturated fatty acid (PUFA). Basically, that means they’re part of the “good fats” fam. Not the kind that clogs your arteries—nah, these fats are essential, like water and sleep. Your body can’t produce them on its own, which means you gotta get them through food or supplements. Otherwise? Your brain and body are running on fumes.

Now, omega-3s come in three main forms, and each one has its own vibe. Here’s the breakdown:

🧠 DHA – Docosahexaenoic Acid

Let’s call DHA the brain’s favorite.

• It makes up a huge portion of the fat in your brain, especially in areas that handle memory, decision-making, and focus.
• It’s literally part of your neurons’ cell membranes—so it’s helping your brain fire messages faster and cleaner.
• During pregnancy and infancy, DHA is crucial for brain and eye development (which is why it’s in baby formula).

Low DHA? Think slower processing, foggier thinking, and potential issues with memory and attention as you age. So yeah, DHA is that girl when it comes to cognitive health.

🧘🏽‍♂️ EPA – Eicosapentaenoic Acid

Now, EPA doesn’t hang out in the brain as much as DHA, but don’t sleep on it—it plays a major supportive role, especially when it comes to:

• Reducing inflammation throughout your body and brain (which is lowkey tied to everything from mood disorders to heart disease).
• Supporting mental health, especially depression and anxiety. Some research even shows EPA might be more effective than DHA in lifting mood.
• Balancing out the immune system, which keeps your brain healthier long-term.

Think of EPA as the chill, grounding friend in your group—doesn’t always take the spotlight but keeps everything running smooth behind the scenes.

🌱 ALA – Alpha-Linolenic Acid

Last up: ALA, the plant-based omega-3.

• You’ll find it in flaxseeds, chia seeds, walnuts, and some vegetable oils.
• ALA is like the starter pack—it has to be converted by your body into DHA or EPA to really make an impact on your brain.
• The catch? That conversion process is wildly inefficient. Like… only a small percentage actually makes it to the final form your body needs.

So while ALA is still important (especially for vegans or vegetarians), it’s kinda the least direct route to brain health. Still worth including in your diet, but if you’re not getting DHA or EPA too, you’re probably not getting the full benefits.

Table: For the Nerdy but Curious 😎

2. Why Your Brain Loves Omega-3s 💕

Okay, let’s get into the juicy part—why omega-3s are the ultimate brain food.

First off, here’s something kinda wild: your brain is made up of almost 60% fat—like, it’s basically a smart, fatty blob running the whole show. And not just any fat… we’re talking about essential fatty acids, especially DHA, which is the dominant omega-3 found in your noggin.

One of the biggest concentrations of DHA? The gray matter—aka the part of your brain in charge of thinking, remembering, focusing, and making decisions. So when we say omega-3s help your brain “work better,” we’re being dead serious.

Here’s how omega-3s actually show love to your brain, on a cellular level:

🧠 They Literally Build Your Brain

Your brain cells—aka neurons—are wrapped in fatty membranes. Omega-3s, especially DHA, are a huge part of those membranes. So without enough DHA? The structure starts to get a little shaky.

And when your brain’s made of trillions of those cells, that adds up fast.

Omega-3s help:

• Keep those membranes flexible, so signals can travel smoothly.
• Repair damaged cells, especially after injury, stress, or aging.
• Support neuroplasticity, which is your brain’s ability to grow, adapt, and bounce back from stuff.

No omega-3s? Your neurons don’t just slow down—they might literally start falling apart. 😬

📲 They Improve Brain Communication

Neurons are constantly texting each other through neurotransmitters like dopamine, serotonin, and acetylcholine. But for those messages to get sent properly, your brain cells need solid cell membranes and properly functioning synapses.

That’s where omega-3s shine—they support faster, cleaner, and more efficient communication between neurons. Basically, they help your brain text with full bars, not like that one friend who’s always “just seeing your message.”

🔥 They Keep Inflammation in Check

Inflammation isn’t always a bad thing. Like, your body needs it to heal. But chronic inflammation—especially in your brain—is the enemy.

It’s been linked to everything from:

• Depression
• Brain fog
• Anxiety
• Cognitive decline
• Even Alzheimer’s disease

EPA and DHA are both anti-inflammatory AF. They help cool down overactive immune responses in the brain and body, which means your mental clarity, mood, and long-term brain health get a major upgrade.

🩸 They Boost Blood Flow (aka Brain Fuel Delivery)

Think of blood as your brain’s Uber Eats driver. It’s delivering oxygen and nutrients to every neuron, all the time. And if your brain cells aren’t getting enough of that? Focus, memory, and performance take a nosedive.

Omega-3s (especially DHA) enhance cerebral blood flow, which helps your brain:

• Get more oxygen during mentally demanding tasks
• Process information quicker
• Stay sharp for longer periods

In studies where people took fish oil or DHA, researchers literally saw more oxygen-rich blood hitting the brain, especially in regions responsible for focus and memory.

Real Ones Know: It’s a Long-Term Love Affair

Omega-3s don’t just give you short-term perks like clearer thinking or better recall during finals week. The real magic? They protect your brain over decades.

We’re talking:

• Lower risk of age-related memory loss
• Slower cognitive decline
• Better mental health outcomes
• Resilience against brain-aging diseases like dementia

It’s not just “smart now” energy—it’s future-proofing your whole brain.

3. What the Research Is Saying (Short Answer: It’s Solid) 📚

We’re not just tossing around wellness buzzwords here—the science behind omega-3s and brain health is actually legit. A recent systematic review pulled together nine top-tier randomized clinical trials (aka the gold standard of research), and the findings are loud and clear: omega-3s support better brain function.

Let’s walk through the most relevant highlights, so you know exactly what the research says and why it matters:

🔍 Learning & Memory: Especially Strong in Older Adults

In multiple trials, omega-3 supplements—mainly DHA-rich ones—were associated with better memory performance, fewer cognitive slip-ups, and sharper recall.

One of the standout studies followed adults aged 70+ who took 900 mg of DHA daily for 24 weeks. Compared to a placebo group, they had significantly fewer paired associate learning (PAL) errors—a common way to measure how well your brain can connect and recall related info.

And the wildest part? Their blood levels of DHA actually quadrupled during the study—so yeah, it got in there and did its thing.

🧠 EPA & Executive Function: Brain Skills That Keep You on Track

Another big win for omega-3s, especially EPA, was in the realm of executive function—we’re talking planning, organizing, focusing, and handling multiple tasks at once.

In a study where participants took high-EPA fish oil supplements, researchers found measurable improvements in:

• Reaction time during mental tasks
• Functional activity in the prefrontal cortex (aka the “boss” part of your brain)
• Reduced overactivation in brain areas that usually work too hard when cognitive control is weak

Translation: their brains were working smarter, not harder.

🧏🏽‍♀️ Social Isolation & Memory: Surprising but Powerful

This one really hit: lonely adults who took omega-3 supplements (up to 2.5g/day) had better verbal memory than lonely folks who didn’t. This was measured by free recall tasks, and the difference was noticeable.

It suggests that omega-3s might actually buffer the negative cognitive effects of loneliness—something super relevant with so many of us navigating social disconnection, especially post-pandemic.

🩸 Blood Flow: Oxygen Where It Matters Most

Brain imaging studies showed that people taking omega-3 (even just 1–2g/day) had increased cerebral blood flow, especially during tasks that required focus and quick thinking.

Increased oxyhemoglobin levels (aka more oxygen in the blood reaching the brain) were seen during cognitive tests like the Stroop task—that’s the one where you say the color of the word, not the word itself (and yeah, it gets real tricky).

More oxygen in the brain = better focus, faster thinking, less burnout.

🧾 Notable Research You Should Know About

Here’s a quick breakdown of some of the most interesting studies:

4. Who Benefits the Most? 🧠✨

Alright, so we’ve talked about how omega-3s are brain gold. But let’s be real—not everyone will feel the same boost. Depending on your age, lifestyle, and diet, your brain might be craving more omega-3s… or just kinda chilling.

Here’s a rundown of the groups who’ll likely see the biggest wins when they add omega-3s to their daily routine:

👵🏽 Aging Adults (Especially With Mild Cognitive Decline)

As we get older, our brain naturally starts to slow down. Memory slips, slower thinking, mental fatigue—it’s all part of the process. But here’s the good news: older adults respond really well to omega-3s, especially if they’ve got early signs of memory loss or mild cognitive issues.

In clinical studies, seniors who took DHA-rich supplements for several months made fewer memory errors and performed better on memory and recall tasks. Basically, omega-3s helped their brains stay sharper for longer.

And since age-related cognitive decline is super common (but not inevitable), omega-3s are one of the most proactive things you can do for your future self.

🧑🏾‍🍳 People Who Don’t Eat Much Fish or Omega-3-Rich Foods

Let’s keep it real—not everyone is out here eating salmon three times a week.

If your diet is low on:

• Fatty fish (like salmon, sardines, mackerel)
• Flaxseeds, chia seeds, or walnuts
• Algae (especially for my plant-based fam)

…then you might not be getting enough omega-3s, especially DHA and EPA, which are only found in marine sources (unless you’re getting them from algae oil).

For these folks, adding a high-quality omega-3 supplement can help fill in the nutritional gaps, making sure your brain isn’t running on empty.

🧍🏽‍♀️ Lonely or Socially Isolated Folks

This one’s kinda heartbreaking but also hopeful.

Research shows that loneliness doesn’t just mess with your emotions—it can actually affect your memory and brain function, especially as you get older. But here’s the cool part: in studies, lonely individuals who took omega-3 supplements saw improvements in verbal memory compared to those who didn’t.

So if you’re going through a season of isolation or low social connection, omega-3s might offer a small buffer—helping protect your brain while you work on reconnecting with your people.

📚 Stressed-Out Students & Young Adults

Whether you’re grinding through finals, juggling a million side hustles, or just trying to stay mentally sharp while working full time and doing life, omega-3s might give you a mental edge.

A few trials found that young adults who took fish oil had better blood flow to the brain during tasks, faster reaction times, and more efficient brain activity—especially in areas linked to focus and planning.

And while you might not notice massive shifts overnight, even small improvements in focus, mood stability, and mental energy can make a difference when you’re doing the most.

Bonus: People With Mood Swings or Low-Grade Depression

Okay, this one’s a little extra, but worth mentioning. Several studies (outside the main systematic review) suggest that omega-3s—particularly EPA—can have mood-regulating benefits, especially for people with low-grade depression or mood swings.

So even if your focus and memory are fine, but your emotional state’s been off lately, a consistent omega-3 routine might help stabilize things.

So, you’ll Benefit Big If You’re…

• ✅ Over 50 and noticing memory changes
• ✅ Not eating much fish or omega-3-rich foods
• ✅ Feeling isolated or going through a lonely phase
• ✅ A busy young adult who needs to stay sharp
• ✅ Dealing with mild mood dips or emotional stress

If you fit any of these categories, omega-3s might be more than “just a nice-to-have”—they could be a real game-changer for your brain and overall well-being.

Next up: how much omega-3 you actually need—and where to get it. 🐟🥬💊

5. How Much Omega-3 Do You Actually Need? 💊🐟

So now that you know omega-3s are pretty much brain gold, the next question is: how much should you actually be taking?

Let’s be real, it’s easy to go overboard with supplements—or not take enough to feel anything. But thankfully, the science (and the FDA) gives us some solid guidelines, so you’re not just guessing.

Here’s what you need to know:

✅ The General Recommendation: 250–500 mg/day (DHA + EPA)

If you’re just tryna stay healthy—keep your brain sharp, support your heart, and maybe improve your mood a bit—250 to 500 mg per day of combined DHA and EPA is a sweet spot for most adults.

This is what most health organizations (like WHO, EFSA, and the American Heart Association) recommend for basic maintenance.

It’s enough to:

• Support cognitive function 🧠
• Keep inflammation low 🔥
• Promote healthy blood flow 💉
• Protect your heart ❤️

Note: This doesn’t mean 500 mg of fish oil—it means 500 mg of the active omega-3s inside it (specifically DHA + EPA). So always check the label and read the fine print.

💊 Supplementing? Watch the Upper Limit

If you’re not getting enough omega-3s from food (like most people), supplements are the next best move. But more isn’t always better.

Here’s the safe range:

• Don’t exceed 3,000 mg (3g) per day total.
• If you’re using capsules or oils, keep supplemental intake under 2,000 mg/day unless your doctor says otherwise.

Why the cap?

High doses of omega-3s can:

• Thin your blood too much (especially if you’re on blood thinners)
• Cause digestive issues like nausea or loose stools
• Interact with meds or health conditions

So if you’re going big with supplements (like 2g+), always check in with your doctor first, just to be safe.

🐟 What About From Food?

Getting omega-3s from real food is always a win. It’s more bioavailable (your body absorbs it better), and it comes with other nutrients like protein, vitamin D, and selenium.

Here’s what that looks like IRL:

To hit that 250–500 mg daily goal, you’d only need to eat fatty fish twice a week. Easy.

Plant-based options (like flaxseed, walnuts, chia) give you ALA, which is good—but remember, your body barely converts it to DHA/EPA. So if you’re vegan or plant-based, look into algae oil supplements, which are a solid non-animal source of DHA.

🧠 Do Certain Conditions Need More?

Yup. Some people may benefit from higher doses, usually under a doctor’s guidance:

• Folks with depression or mood disorders may be recommended 1–2g EPA daily.
• If you have high triglycerides, omega-3s at 2–4g/day (under medical supervision) can help lower them.
• Older adults with mild memory decline may benefit from up to 1g of DHA per day for brain support.

But again—don’t self-dose high without talking to a healthcare pro.

Quick Recap:

6. Foods That Are Packed With Omega-3 🐟🥬

If you’re not into the whole supplement life or just prefer to eat your nutrients, you’re in luck—nature actually hooked us up with some seriously omega-3-rich options. And honestly, it’s kinda delicious.

Whether you’re a fish lover or fully plant-based, there’s something for you. But not all omega-3s are created equal, so let’s break it down.

🐠 Animal-Based Omega-3s (DHA + EPA)

These are the heavy hitters—the kinds of omega-3s that go straight to work on your brain without needing to be converted. They’re mostly found in fatty, cold-water fish and seafood. Here’s what’s worth adding to your plate:

These foods are perfect if you’re aiming for that 250–500 mg daily target we talked about. Just 2–3 servings of fatty fish per week can totally handle your omega-3 needs and support heart, brain, and eye health at the same time.

Bonus: fish also brings in protein, vitamin D, selenium, and B12—so it’s a win all around.

🌿 Plant-Based Omega-3s (ALA)

Now, if you’re vegetarian, vegan, or just don’t vibe with fish, don’t stress—you’ve still got options. Your go-to plant foods contain ALA (alpha-linolenic acid), which is technically omega-3… but there’s a catch: your body has to convert it into DHA or EPA to be useful for brain health. And it’s not great at doing that.

Still, these foods are amazing to include for overall health:

💡 Pro-tip: Go for ground flaxseeds instead of whole—they’re easier to digest and absorb. And chia? Just soak ‘em in water or toss them in smoothies, oatmeal, or overnight oats. Zero effort, big benefits.

🧪 What About Algae Oil?

If you’re plant-based and trying to get actual DHA and EPA, algae oil is your BFF. It’s the same stuff fish eat to get their omega-3s—just going straight to the source.

Algae oil supplements typically contain 300–500 mg of DHA per capsule, making it a vegan-friendly way to meet your daily needs without the whole fishy situation.

🌟 Easy Ways to Add Omega-3s to Your Diet

• Sprinkle chia or flax on oatmeal, salads, smoothies, or yogurt
• Snack on walnuts instead of chips or crackers
• Grill or bake salmon once or twice a week
• Add hemp seeds to avocado toast or pasta
• Use canola oil (which has some ALA) in cooking instead of butter
• Go for algae-based DHA if you’re plant-based but need the real-deal brain support

7. Should You Take a Supplement? 💊🧠

Let’s keep it 100—not everyone needs an omega-3 supplement. But for a lot of people, it can make a big difference, especially if your diet isn’t doing all the heavy lifting.

Whether or not you should take one really depends on your lifestyle, your health goals, and what’s realistically going on in your day-to-day routine.

So, who should seriously consider it?

🐟 You Don’t Eat Fish (or Don’t Eat It Often)

If you’re not regularly eating fatty fish like salmon, sardines, or mackerel—like at least 2 servings a week—your omega-3 levels might be lacking.

This is super common for:

• People who don’t like fish (or can’t stand the smell 😅)
• Folks with dietary restrictions (e.g., allergies or pescatarian boundaries)
• Busy people who mostly eat takeout or packaged foods

If this is you, an omega-3 supplement can help fill in those gaps—no meal prep required.

🧠 You’re Feeling Foggy or Forgetful

If your focus is trash lately or your memory’s not as sharp as usual, a DHA + EPA supplement might help get things back on track.

This is especially true if you’re:

• Always forgetting where you left your phone (again 😩)
• Struggling to stay focused during meetings or study sessions
• Feeling mentally drained even after decent sleep

You might not notice an instant “brain boost,” but studies show that consistent use (we’re talking weeks, not days) can improve recall, processing speed, and mental clarity.

🧓🏽 You Have a Family History of Cognitive Issues

If Alzheimer’s, dementia, or other neurological conditions run in your family, adding omega-3s to your routine is a low-effort way to give your brain some extra protection over time.

Some researchers believe omega-3s may help delay the onset of age-related memory decline—especially DHA, which supports long-term cognitive resilience. So even if you’re not dealing with memory issues now, it’s a smart move for future-you.

📝 You’re in a Mentally Demanding Season (Hi, Finals)

Whether you’re grinding through exams, launching a side hustle, or dealing with a mentally exhausting job, your brain could use some love.

Omega-3s won’t turn you into a genius overnight, but they do support focus, mental stamina, and clearer thinking—aka the tools you need when your brain’s in overdrive.

If you’re cramming for finals or powering through deadlines, taking a quality omega-3 supplement during high-stress periods can help you stay more mentally balanced and less fried.

🧪 What to Look For in a Good Omega-3 Supplement

Not all omega-3s are created equal. If you’re gonna spend money on a supplement, here’s what to check:

✅ Contains both DHA + EPA
ALA is cool (and often cheaper), but your brain wants direct access to DHA and EPA—the forms that actually do the heavy lifting.

✅ Third-party tested
Look for certifications from NSF, USP, or IFOS. This confirms what’s on the label is what’s in the bottle—no shady fillers or mystery oils.

✅ From a reputable source
Bonus points for brands that are transparent about where their fish oil or algae oil comes from and how it’s processed (i.e., purified, sustainable, non-GMO, etc.).

✅ Appropriate dosage
Look for at least 250–500 mg of combined DHA + EPA per day. Anything less probably isn’t doing much.

🌱 If You’re Vegan or Plant-Based

You can still totally supplement—just make sure you’re using algae oil, which provides preformed DHA and EPA (unlike flax, chia, or walnut oils, which are ALA only).

Algae oil is clean, ocean-free, and usually well-tolerated. It’s the go-to for plant-based omega-3s that actually reach your brain.

Final Vibe Check

If you’re already eating omega-3-rich foods on the regular and feel mentally solid, you’re probably good. But if you:

• Skip fish more than you should
• Want to support your memory and mood
• Are in a super stressful life phase
• Or just wanna stay sharp for the long run

Then yes—a high-quality omega-3 supplement is 100% worth considering.

8. Omega-3 & Mental Health: What’s the Link? 🧘🏽‍♀️💭

So, you already know omega-3s help your brain think better—but what about how your brain feels?

Turns out, there’s a growing stack of evidence connecting omega-3 intake to better mood, emotional regulation, and even symptom relief for mental health conditions like depression, anxiety, and ADHD.

We’re not saying it’s a miracle cure (because it’s not), but when used alongside therapy or medication, omega-3s are showing real potential to support mental wellness from the inside out.

Let’s break down exactly what the research says:

😞 Omega-3s & Depression: What’s the Science?

Multiple studies have found that low levels of omega-3s—especially EPA—are more common in people with depression. That’s got researchers thinking: what if boosting omega-3 intake could actually help ease symptoms?

And guess what? In many cases, it does.

Here’s what trials have shown:

• EPA, in particular, seems to have a strong anti-inflammatory effect in the brain, and chronic inflammation is now considered one of the root causes of depression.
• Supplementing with 1–2 grams of EPA per day has been linked to reduced depressive symptoms in people with mild to moderate depression, and even as an add-on to antidepressants in more severe cases.
• People with treatment-resistant depression sometimes respond better when omega-3s are added to their routine.

Note: If you’re taking meds, always talk to your therapist or psychiatrist before adding new supplements—especially in higher doses.

😰 Anxiety Relief: Not Just in Your Head

While anxiety is super complex and very individual, there’s some solid data showing that omega-3s might help calm your nervous system down—especially during long-term stress.

In one randomized study, medical students who took omega-3 supplements during exam season showed:

• Lower anxiety scores
• Reduced inflammation markers
• Improved emotional resilience

It’s believed that omega-3s support the HPA axis (your brain’s stress control center) and may help keep your cortisol (aka stress hormone) from going all the way up when life gets heavy.

🔄 Mood Swings, Focus, and Emotional Regulation

Omega-3s have also shown promise in:

• Bipolar disorder: Small studies suggest they might reduce the severity of depressive phases.
• ADHD: Kids and adults with ADHD often have lower omega-3 levels. Supplementing may support focus, impulse control, and task follow-through—especially when paired with standard treatments.
• Postpartum mood changes: DHA is critical for new moms (and babies), and some evidence suggests it may help reduce the intensity of “baby blues” or even support mood stability post-pregnancy.

Again, omega-3s aren’t a replacement for professional mental health care—but they can be a helpful add-on, especially when used consistently.

💬 Why Therapists & Psychiatrists Are Paying Attention

Because mental health isn’t just about thoughts and behaviors—it’s also deeply tied to your biology. And omega-3s are a foundational part of the structure and function of your brain cells.

More and more clinicians are recommending EPA-rich omega-3s as part of a holistic treatment approach that includes:

• Cognitive behavioral therapy (CBT)
• Medication (when needed)
• Sleep support
• Exercise
• Nutritional changes (including omega-3 intake)

It’s not about popping a pill and feeling instantly cured—it’s about building a brain environment that’s more stable, less inflamed, and better able to respond to all the other tools you’re using to heal.

9. So… Is It Worth It? 🧠💡

Let’s keep it all the way real: omega-3s aren’t some miracle fix, but if you’re looking to give your brain some extra love—whether for sharper focus, better memory, or long-term support—they’re absolutely worth considering.

Here’s why they deserve a spot in your daily routine:

🎯 Omega-3s Support the Brain in Multiple Ways

From everything we’ve covered, it’s clear: omega-3s hit different because they work on so many levels:

• They support the structure of your brain cells (especially DHA).
• They help your neurons talk to each other faster and cleaner.
• They keep inflammation low, which is huge for mental clarity and emotional balance.
• They promote healthy blood flow to the brain, especially during high-focus tasks.

That’s a full-on support squad, not just a “nice-to-have.”

🚫 But They’re Not a Standalone Solution

Here’s the thing people sometimes get wrong—omega-3s aren’t a shortcut to genius or a substitute for taking care of yourself in other ways.

They’re not gonna:

• Fix a bad diet
• Cancel out poor sleep
• Magically solve anxiety or brain fog overnight

Think of them more like your brain’s sidekick, not the superhero. They back up your efforts, strengthen what’s already there, and help your brain operate more efficiently in the background.

So if you’re already putting in work—eating better, staying active, managing stress—omega-3s can elevate those gains.

👥 Who Gets the Most Out of It?

Let’s just recap the real-world benefit for certain people:

• Students and professionals dealing with long days of brain-heavy work = sharper focus and mental stamina.
• Older adults = better memory support and slower cognitive decline.
• Folks with mental health concerns = potential mood balance and reduced brain inflammation.
• People with low fish intake = filling a major nutritional gap that affects brain performance.

So yeah, for most people living modern life—where stress, screens, and sleep struggles are the norm—omega-3s can play a really helpful role.

💸 Is It Worth the Money?

If you’re grabbing high-quality omega-3s (DHA + EPA, third-party tested, proper dosage), then yeah—it’s a smart health investment.

We spend so much on skincare, coffee, and gadgets… and this is literally something that strengthens your brain—the thing you use for everything.

And if you’re getting it from food? Even better. No extra cost, just smarter meal planning.

10. TL;DR (Too Long; Definitely Worth Reading Tho 👀)

• Omega-3s (especially DHA + EPA) are major players in brain health.
• They’re proven to boost memory, learning, and brain blood flow—especially in older adults.
• EPA may be even more helpful than DHA for some cognitive tasks.
• You can get omega-3s from fish, seeds, nuts, or supplements.
• They’re safe, well-tolerated, and lowkey underrated.

If you’ve made it this far, you’re officially Team Brain Gains 🧠💪🏽. Got more questions? Hit me up and I’ll spill the tea.

And hey—next time someone tries to clown you for obsessing over salmon and chia pudding? Just tell them you’re feeding your brain like a boss.