What The Science Says About Omega-3 for Brain Fog
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Many people who battle brain fog have heard about the benefits of omega-3 and are curious if they can help improve their symptoms.
Studies have shown that omega-3 fatty acids can help improve brain cell health, facilitate better communication within your brain, and support cognition, all of which can help people suffering from brain fog.
In this article, we’ll show you the research behind omega-3’s effectiveness in alleviating brain fog and the optimal intake of omega-3 for cognitive health, as well as additional tips for combating brain fog.
Understanding Brain Fog
Brain fog is a colloquial term for a range of neurocognitive symptoms that can include difficulty focusing and paying attention, memory loss, forgetfulness, fuzzy or sluggish thoughts, confusion, mental fatigue, and difficulty processing information.
Symptoms of brain fog can vary from one person to another, but if persistent or troublesome, neurocognitive help or rehabilitation is often recommended.
Possible causes of brain fog include lifestyle factors, medications, and medical conditions. Some of the most common causes can be:
Poor or inadequate sleep: This can impair your memory and concentration.
Stress: Stress can limit your ability to process information and make decisions.
Nutrition: Poor nutrition, such as a diet high in refined sugars and processed foods, can affect brain health and prevent your brain from functioning optimally.
Medications: Some medications, such as antidepressants and antibiotics, can also contribute to brain fog.
Hormonal changes: Hormonal changes during pregnancy or menopause, for example, can cause brain fog, as can some mental health conditions such as depression and anxiety.
Neurodivergence: There are some neurodivergent conditions, such as ADHD and autism, that can be causal factors for brain fog.
How Omega-3s Can Help Alleviate Brain Fog
Omega-3 fatty acids are polyunsaturated fats responsible for most of the brain and mental health benefits of fish oil.
Omega-3s support brain cell health, facilitate communication within your brain, boost blood flow, and support cognition. Without enough omega-3s, your brain can't function at its best.
Your brain is about 60% fat, and it needs omega-3 fatty acids. They help all the cells in your body function as they should. They’re a vital part of your cell membranes, helping to provide structure and supporting interactions between cells. While they’re important to all your cells, omega-3s are concentrated in high levels in cells in your eyes and brain.
There are three main types of omega-3 fatty acids:
EPA (eicosapentaenoic acid): EPA is a “marine omega-3” because it’s found in fish.
DHA (docosahexaenoic acid): DHA is also a marine omega-3 found in fish.
ALA (alpha-linolenic acid): ALA is the form of omega-3 found in plants.
But your body cannot produce omega-3s on its own, which is why consuming a diet rich in omega-3 is important. Good sources of omega-3s include anchovies, sardines, mackerel, salmon, fatty fish, flaxseed, soybeans, walnuts, and chia seeds.
However, it can still be difficult to consume adequate amounts through diet alone and without enough omega-3s, your brain can’t function at its best. Common signs of omega-3 deficiency can include brain fog, poor memory, and difficulty concentrating. Low omega-3 levels have also been linked to cognitive decline and an increased risk of dementia in older people.
Many studies have linked omega-3 fatty to improved cognitive function, including brain structure, memory, and processing speed. This study, for example, found that higher omega-3 levels led to larger hippocampal volumes and better abstract reasoning. The hippocampus, a structure in the brain, plays a major role in learning and memory.
This study, from the American Journal of Clinical Nutrition, showed that DHA supplementation improved memory and the reaction time of memory in healthy young adults whose diet was low in DHA. This study, published in Brain Sciences, found that among healthy older adults, increased levels of omega-3 fatty acids are associated with better memory, processing speed, and structural brain measures.
In the 1990s, research began to emerge suggesting the beneficial effects of omega-3 fatty acids in patients with neurodegenerative and psychiatric disorders. Researchers speculated that these benefits were related to the effects of omega-3 fatty acids on membrane fluidity and brain development.
Now, more recent research has suggested a broader range of mechanisms of action, particularly that the anti-inflammatory effects of omega-3 fatty acids may play an important role. These studies have helped to show a correlation between reductions in inflammation and improvements in measures of depression, motivation, and cognitive functioning.
Optimal Intake of Omega-3 for Cognitive Health
The recommended daily intake of omega-3 is 1.6 grams per day for adult men and 1.1 grams for adult women. As this can be challenging to consume in your daily diet, omega-3 supplementation can be beneficial. However, there’s a lot of variance between different options on the market.
Here’s what we recommend considering as you look for a quality omega-3 supplement:
EPA to DHA ratio: Look for supplements that contain a 1:1 EPA to DHA ratio, with 800mg of each. This is how Momentous Omega-3 is formulated.
Independent third-party testing: Third-party testing, such as NSF certification, ensures that what’s on the label is what’s in the product. Note: this 2023 study found that 45% of all omega-3 supplements were rancid. When it comes to omega-3s, it’s particularly important to check for heavy metals contamination, and this is why independent third-party testing is so important.
Sourcing: Check the type(s) of fish from which the supplement is sourced from and if it’s done sustainably. For example, Momentous sources its Omega-3 from small fish (anchovies, mackerel, and sardines) from Norway. According to the FDA, anchovies, sardines, and mackerel have some of the lowest mercury levels in commercial fish and shellfish.
It’s also important to consider best practices for supplementing your omega-3. Omega-3s are fat-soluble and are best absorbed when taken with a meal that contains fat, such as avocado, eggs, olive oil, steak, chicken, nuts, or seeds. You can take omega-3s at any meal, although it’s best to avoid taking it with soda or coffee for optimal effectiveness. It’s also best to store them in a cool, dark place or in the refrigerator.
Additional Tips for Combating Brain Fog
Sleep: Aim for 7-8 hours of quality sleep per night.
Diet: Eat healthy, nutrient-dense foods and avoid refined sugars and processed foods.
Exercise: Regular physical activity can help improve brain function.
Stress management: Try techniques like yoga, deep breathing, or meditation. You can also try positive thinking and writing down things you're grateful for.
Take a break: Schedule short breaks throughout the day to reduce mental fatigue and overworking your brain.
Brain stimulation: Try reading, doing puzzles, or using memory techniques like visualization, auditory rehearsal, and active listening.
Reduce distractions: Keep your space clutter-free and try to remove distractions when you can to help with mental clarity.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
