Omega-3 Fatty Acids

Of all the supplements recommended by experts for brain health, omega-3 fatty acids top the list. “Omega-3 fatty acids, particularly the long-chain fatty acids DHA and EPA present in fatty fish, are essential for the development of the brain and the eyes and have a significant influence on mental health at all ages,“ notes Eva De Angelis, licensed dietitian nutritionist and chef based in Argentina.

These fatty acids help reduce inflammation in the body and the brain and are associated with a reduced risk of cognitive decline, Alzheimer’s disease and dementia, adds Delk.

Omega-3s play key roles in the membranes of nerve cells, and people with neurodegenerative disorders tend to have lower levels of EPA and DHA. Furthermore, research suggests omega-3s may help protect against neurodegeneration and reduce risk of cognitive decline.

The recommended daily intake of omega-3 fatty acids for all adults is between 1.1 and 1.6 grams. A typical fish oil supplement provides about 1,000 milligrams (or about 1 gram) of fish oil, with about 300 milligrams of omega-3s specifically. Dosage varies widely, so check product labels carefully before choosing a supplement.