Mind

Most of the human brain is fat [1], and DHA specifically is a structural Omega-3 fatty acid that is a key component in the brain [2]. In fact, there is typically 250 to 300 times as much DHA in the brain as eicosapentaenoic acid (EPA), another crucial Omega-3 fatty acid [3].

You need DHA to maintain normal brain structure and function. It plays a crucial role in memory formation, brain metabolism, and aging support [2].

The concentration of DHA in your brain primarily depends on the amount found in your diet [2]. Foods like cold-water fatty fish—such as salmon, trout, and tuna—mussels, and algae are generally rich in DHA.

Omega-3s are essential for brain function and are associated with improved learning, memory, and cognitive well-being [4]. In children, Omega-3 supplements are also associated with stronger attention [5]. In studies, DHA and EPA combinations have been shown to benefit attention deficit/hyperactivity disorder (ADHD) symptoms, with EPA playing a bigger role in mood support [6].

If you aren’t currently getting enough Omega-3s from your diet, supplements can help support brain health, including better focus and concentration.

Maintaining strong cognitive health is an important goal, especially as we get older. Taking Omega-3 supplements, such as fish oil, is one strategy to help prevent cognitive impairment in older adults.

Research shows that Omega-3 supplements contribute to cognitive health, particularly when paired with lifestyle strategies, such as diet, sleep, and exercise [7]. Taking DHA and EPA, two key Omega-3 fatty acids, every day may help slow cognitive aging.

Many different supplements can help support memory and cognitive function, including Omega-3 fatty acids. The best ingredients and dose will vary depending on personal factors like age, weight, diet, and goals.

Talk to your doctor about any memory concerns you may have. They may be able to suggest some supplements for memory support based on your specific needs. When taking any supplements, make sure to carefully read the supplement facts and ensure you are taking the proper dose.

1. Chang C. Y. , Ke D. S., Chen J. Y. (December 2009). Essential fatty acids and human brain. Acta Neurologica Taiwanica. Retrieved February 3, 2026, from https://pubmed.ncbi.nlm.nih.gov/20329590/ 
2. Rapoport S.I. , Ramadan E., Basselin M. (November 2011). Docosahexaenoic acid (DHA) incorporation into the brain from plasma, as an in vivo biomarker of brain DHA metabolism and neurotransmission. Prostaglandins & Other Lipid Mediators. Retrieved February 3, 2026, from https://pmc.ncbi.nlm.nih.gov/articles/PMC3202024/ 
3. Dyall, S. C. (21 April 2017). Long-chain Omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Frontiers in Aging Neuroscience. Retrieved February 3, 2026, from https://pmc.ncbi.nlm.nih.gov/articles/PMC4404917/ 
4. Dighriri I.M. et. al. (9 October 2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus Journal of Medical Science. Retrieved February 3, 2026, from https://pubmed.ncbi.nlm.nih.gov/36381743/ 
5. González, F. E., Báez, R.V. (March 2017). In Time: The Importance of Omega 3 in Children’s Nutrition. Revista Paulista de Pediatria. Retrieved February 3, 2026, from https://pmc.ncbi.nlm.nih.gov/articles/PMC5417803/ 
6. Kidd, P. M. (September 2007). Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Alternative Medicine Review. Retrieved February 3, 2026, from https://pubmed.ncbi.nlm.nih.gov/18072818/
7. Barros M. I., Brandão T., Irving S. C., Alves P., Gomes F., Correia M. (19 September 2025). Omega-3 Polyunsaturated Fatty Acids and Cognitive Decline in Adults with Non-Dementia or Mild Cognitive Impairment: An Overview of Systematic Reviews. Nutrients. Retrieved February 3, 2026, from https://pubmed.ncbi.nlm.nih.gov/41010527/