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Omega 3 brain benefits in 2024: Key dementia, IQ, & deficiencies findings
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Omega 3s are one of the most well-known health trends, staying relevant year after year. How come? Omega 3 continues to be at the forefront of nutritional neuroscience research. Several papers from 2024 explored omega 3 intake and its diverse roles in brain health across different life stages, highlighting the omega 3 brain benefits. Let’s take a look at the top 4 findings in this omega 3 review.
Are omega 3 benefits proven?
Before diving into 2024’s findings, it’s well-established that omega 3 studies have consistently linked these essential fats to improved brain function, eye health, heart health inflammation and mood. This is anticipated seeing how about 50-60% of the brain’s weight comprises fats, of which 35% consists of 4 omega 3 fats - DHA, EPA, ALA and DPA[1 Trusted Source 2022 - Cureus Systematic and meta-analysis Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review ] . DHA specifically has been frequently linked to maintaining normal brain function in adults and brain development in infants and breastfed children. Let’s take a look at how these important healthy fats impact the brain’s health based on the scientific evidence from 2024.
1. Dementia and Omega 3: New insights, stronger links
What is the number one food that fights dementia? Multiple foods have been shown to slow down the progression of cognitive decline. Does omega 3 benefit mild cognitive decline? Let’s take a look at how dementia and omega 3 are linked. Cognitive decline is linked to impairment resulting from ageing, health conditions and injuries in the brain tissue that transmits information between different parts of the brain knows as white matter[2 Trusted Source 2024 - Frontiers in Aging Neuroscience Human study Cerebral white matter lesions and regional blood flow are associated with reduced cognitive function in early-stage cognitive impairment ] . It can progress into dementia and evidence shows that there’s more chance of that happening with people who carry a gene called APOE4[3 Trusted Source 2024 - Nature Medicine Human study APOE4 homozygosity represents a distinct genetic form of Alzheimer’s disease ] .
Oregon Health & Science University researchers conducted a three-year trial examining DHA and EPA effects on the progression of damage in the brain's white matter in 102 older adults[4 Trusted Source 2024 - JAMA Network Open Human study ω-3 PUFA for Secondary Prevention of White Matter Lesions and Neuronal Integrity Breakdown in Older Adults: A Randomized Clinical Trial ] . So, what does omega 3 do for your brain? The progression of damage in white matter was reduced in those taking omega 3, with APOE4 gene carriers also experiencing a amelioration of brain cells’ structures and their connectivity[4 Trusted Source 2024 - JAMA Network Open Human study ω-3 PUFA for Secondary Prevention of White Matter Lesions and Neuronal Integrity Breakdown in Older Adults: A Randomized Clinical Trial ] . As cognitive decline is also associated with brain inflammation, let’s look at another study that supports omega 3 in slowing down the ageing process.
2. Omega 3, inflammation & IQ: the smarter connection
Do omega 3s reduce inflammation? A new study finally demonstrates the anti-inflammatory process of omega 3 - inflammation gets reduced which supports cognitive improvements. Researchers from Tianjin Medical University and collaborating institutions conducted a 12-month trial investigating the effects of DHA supplementation on cognitive function[5 Trusted Source 2024 - Gerontology Human study Cognitive Benefits of Folic Acid, Docosahexaenoic Acid, and a Combination of Both Nutrients in Mild Cognitive Impairment: Possible Alterations through Mitochondrial Function and DNA Damage ] . The study involved 280 participants aged 60 and older diagnosed with mild cognitive impairment[5 Trusted Source 2024 - Gerontology Human study Cognitive Benefits of Folic Acid, Docosahexaenoic Acid, and a Combination of Both Nutrients in Mild Cognitive Impairment: Possible Alterations through Mitochondrial Function and DNA Damage ] . Results show that DHA supplementation significantly improved the participants' IQ[5 Trusted Source 2024 - Gerontology Human study Cognitive Benefits of Folic Acid, Docosahexaenoic Acid, and a Combination of Both Nutrients in Mild Cognitive Impairment: Possible Alterations through Mitochondrial Function and DNA Damage ] . When the body has too many harmful molecules called free radicals and not enough antioxidants to manage them, it creates an imbalance known as oxidative stress. DHA decreases the impairment that oxidative stress causes and increases the levels of DNA in brain cells as a protective mechanism to compensate for potential DNA damage[5 Trusted Source 2024 - Gerontology Human study Cognitive Benefits of Folic Acid, Docosahexaenoic Acid, and a Combination of Both Nutrients in Mild Cognitive Impairment: Possible Alterations through Mitochondrial Function and DNA Damage ] . Besides being a bright light on the path of ageing, DHA also supports the developing brain.
3. Should infants take DHA?
Science shows that DHA in infancy has important benefits for brain function. Researchers from the top Australian education and research institutes conducted a comprehensive follow-up study on 731 children completing a 5-year follow-up assessment[6 Trusted Source 2024 - JAMA Pediatrics Human study High-Dose Docosahexaenoic Acid in Newborns Born at Less Than 29 Weeks’ Gestation and Behavior at Age 5 Years: Follow-Up of a Randomized Clinical Trial ] . Half of them received DHA for around 36 weeks when they were born[6 Trusted Source 2024 - JAMA Pediatrics Human study High-Dose Docosahexaenoic Acid in Newborns Born at Less Than 29 Weeks’ Gestation and Behavior at Age 5 Years: Follow-Up of a Randomized Clinical Trial ] . The researchers aimed to determine whether supplementation of DHA in infants improved behavioural functioning and cognitive outcomes later on[6 Trusted Source 2024 - JAMA Pediatrics Human study High-Dose Docosahexaenoic Acid in Newborns Born at Less Than 29 Weeks’ Gestation and Behavior at Age 5 Years: Follow-Up of a Randomized Clinical Trial ] . They found a 3.5-point-improvement in the IQ of children who received omega 3 after birth[6 Trusted Source 2024 - JAMA Pediatrics Human study High-Dose Docosahexaenoic Acid in Newborns Born at Less Than 29 Weeks’ Gestation and Behavior at Age 5 Years: Follow-Up of a Randomized Clinical Trial ] . Omega 3s are definitely an important building block of brain health. The question is, do people get enough of it to feel the benefits?
4. A worldwide snapshot of omega 3 intake in 2024
To answer whether people around the world get the omega 3 recommended daily intake, researchers from institutions in the United States, Germany and Spain mapped the world's omega 3 blood levels[7 Trusted Source 2024 - Progress in Lipid Research Research evaluation Omega-3 world map: 2024 update ] . This comprehensive review of 328 studies, involving an impressive 342,864 participants across 48 countries, aimed to track the status of DHA and EPA in human blood[7 Trusted Source 2024 - Progress in Lipid Research Research evaluation Omega-3 world map: 2024 update ] . The team discovered that most countries have low to very low omega 3 levels, with the United Kingdom sitting in the orange category, indicating there’s a need for a higher omega 3 intake[7 Trusted Source 2024 - Progress in Lipid Research Research evaluation Omega-3 world map: 2024 update ] .
Image courtesy of Schuchardt, Beinhorn, Hu, Chan, Roke, Bernasconi, Hahn, Sala-Vila, Stark, & Harris, Omega-3 world map: 2024 update, via https://www.sciencedirect.com/science/article/pii/S0163782724000195?via%3Dihub
It takes how long to recover from omega 3 deficiency? An omega 3-rich diet or an omega 3 supplement will start to work its magic right away, nourishing the important processes like brain functioning in your body. However, it takes about 120 days for omega 3 to show up in red blood cells which gives you a very good indication of your omega 3 intake.
In contrast to most of the world, only a handful of countries like Iceland, Norway, Finland, and Japan have a healthy omega 3 status, highlighting the global challenge of maintaining optimal levels of these essential nutrients[7 Trusted Source 2024 - Progress in Lipid Research Research evaluation Omega-3 world map: 2024 update ] . Let’s explore how to support your brain health with the right omega 3.
Which is the best form of omega 3?
If you want to support your brain health, you should opt for DHA omega 3 which was awarded multiple health claims by the Europan Food Safety Authority (EFSA). The reason why DHA is the best omega 3 supplement for 2025 is that it makes up over 90% of the omega 3 in the brain and comprises 10%–20% of the brain's total fats[8 Trusted Source 2016 - Nutrients Research evaluation Docosahexaenoic Acid and Cognition throughout the Lifespan ] . What does omega 3 do for your brain? DHA contributes to the maintenance of normal brain function and maternal DHA intake contributes to the normal brain development of the foetus and breastfed infants[9 Trusted Source 2010 - EFSA Journal 3rd-party source Scientific Opinion on the substantiation of health claims related to docosahexaenoic acid (DHA) and maintenance of normal (fasting) blood concentrations of triglycerides (ID 533, 691, 3150), protection of blood lipids from oxidative damage (ID 630), contribution to the maintenance or achievement of a normal body weight (ID 629), brain, eye and nerve development (ID 627, 689, 704, 742, 3148, 3151), maintenance of normal brain function (ID 565, 626, 631, 689, 690, 704, 742, 3148, 3151), maintenance of normal vision (ID 627, 632, 743, 3149) and maintenance of normal spermatozoa motility (ID 628) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 ] ,[10 Trusted Source 2009 - EFSA Journal 3rd-party source DHA and support of the cognitive development of the unborn child and breastfed infant—Scientific substantiation of a health claim related to DHA and support of the cognitive development of the unborn child and breastfed infant pursuant to Article 14 of Regulation (EC) No 1924/2006 ] . brain feed developed a double-concentrated DHA supplement derived from algae. It contains 500mg DHA in a single plant-based omega 3 capsule.
Opt for omega 3 as even new evidence shows how important it is for your brain health.
References
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[3] Fortea, J., Pegueroles, J., Alcolea, D., Belbin, O., Dols-Icardo, O., Vaqué-Alcázar, L., Videla, L., Gispert, J. D., Suárez-Calvet, M., Johnson, S. C., Sperling, R., Bejanin, A., Lleó, A., & Montal, V. (2024). APOE4 homozygosity represents a distinct genetic form of Alzheimer’s disease. Nature Medicine, 30(5), 1284–1291. https://www.nature.com/articles/s41591-024-02931-w
[4] Shinto, L. H., Murchison, C. F., Silbert, L. C., Dodge, H. H., Lahna, D., Rooney, W., Kaye, J., Quinn, J. F., & Bowman, G. L. (2024). ω-3 PUFA for Secondary Prevention of White Matter Lesions and Neuronal Integrity Breakdown in Older Adults: A Randomized Clinical Trial. JAMA Network Open, 7(8), e2426872. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2821809
[5] Li, M., Li, T., Yang, T., Huang, L., Zhao, J., Liu, H., Chen, Y., Li, W., Zhu, Y., Ma, F., Yan, J., & Huang, G. (2024). Cognitive Benefits of Folic Acid, Docosahexaenoic Acid, and a Combination of Both Nutrients in Mild Cognitive Impairment: Possible Alterations through Mitochondrial Function and DNA Damage. Gerontology, 70(9), 940–949. https://karger.com/ger/article-abstract/70/9/940/909934/Cognitive-Benefits-of-Folic-Acid-Docosahexaenoic?redirectedFrom=fulltext
[6] Gould, J. F., Roberts, R. M., Anderson, P. J., Makrides, M., Sullivan, T. R., Gibson, R. A., McPhee, A. J., Doyle, L. W., Bednarz, J. M., Best, K. P., Opie, G., Travadi, J., Cheong, J. L. Y., Davis, P. G., Sharp, M., Simmer, K., Tan, K., Morris, S., Lui, K., … Collins, C. T. (2024). High-Dose Docosahexaenoic Acid in Newborns Born at Less Than 29 Weeks’ Gestation and Behavior at Age 5 Years: Follow-Up of a Randomized Clinical Trial. JAMA Pediatrics, 178(1), 45–54. https://jamanetwork.com/journals/jamapediatrics/fullarticle/2812162
[7] Schuchardt, J. P., Beinhorn, P., Hu, X. F., Chan, H. M., Roke, K., Bernasconi, A., Hahn, A., Sala-Vila, A., Stark, K. D., & Harris, W. S. (2024). Omega-3 world map: 2024 update. Progress in Lipid Research, 95, 101286. https://www.sciencedirect.com/science/article/pii/S0163782724000195?via%3Dihub
[8] Weiser, M. J., Butt, C. M., & Hasan Mohajeri (2016). Docosahexaenoic Acid and Cognition throughout the Lifespan. Nutrients, 8(2), 99. https://www.mdpi.com/2072-6643/8/2/99
[9] EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2010). Scientific Opinion on the substantiation of health claims related to docosahexaenoic acid (DHA) and maintenance of normal (fasting) blood concentrations of triglycerides (ID 533, 691, 3150), protection of blood lipids from oxidative damage (ID 630), contribution to the maintenance or achievement of a normal body weight (ID 629), brain, eye and nerve development (ID 627, 689, 704, 742, 3148, 3151), maintenance of normal brain function (ID 565, 626, 631, 689, 690, 704, 742, 3148, 3151), maintenance of normal vision (ID 627, 632, 743, 3149) and maintenance of normal spermatozoa motility (ID 628) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal, 8(10), 1734. https://www.efsa.europa.eu/en/efsajournal/pub/1734
[10] European Food Safety Authority. (2009). DHA and support of the cognitive development of the unborn child and breastfed infant—Scientific substantiation of a health claim related to DHA and support of the cognitive development of the unborn child and breastfed infant pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA Journal, 7(4), 1007. https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2009.1007
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