How Omega-3s From Food May Support Brain Health as We Age

This review brings together two areas of science—nutrition research and the study of aging (geroscience)—to look at how omega-3 fatty acids from food might relate to brain health later in life. The focus is on DHA and EPA, the two marine-derived omega-3s that make up key parts of brain cell membranes.

The authors describe several biological processes where DHA and EPA appear to play a role, including inflammation in the brain, communication between brain cells, mitochondrial (cellular energy) function, oxidative stress, blood vessel health in the brain, cellular aging, and the gut-brain connection. Many of these processes overlap with what scientists call the ‘hallmarks of aging.’

Looking at the existing evidence, the paper notes that studies observing people’s diets and omega-3 blood levels tend to find a link between higher omega-3 status and better cognitive performance over time. However, controlled trials that assign people to take omega-3 supplements show more mixed results, with benefits appearing most consistently in people who started with low omega-3 levels, mild cognitive impairment, or other vulnerabilities.

Overall, the authors suggest that viewing omega-3s through an aging-science lens is a useful way to make sense of inconsistent findings and to help design better future research.