What does omega-3 do for your brain as you age?

We are all getting older. And while we can be grateful for that, sometimes you notice it too: names don't come to mind as readily, you walk into a room and wonder what you came there to do again. It's part of the job, we say. But you may also wonder: can I keep supporting my brain as I get older?

In this article, you'll read about what changes in your brain as you age, what omega-3 fatty acids like DHA do for brain function, and how to keep your brain healthy naturally.

What changes in your brain as you age?

From the age of 30, your brain capacity slowly declines. This sounds worrisome, but it is usually very gradual. Your memory slows down, your concentration lets you down more often, and multitasking becomes more difficult. Brain cells also react less quickly to stimuli, and some connections between brain areas become weaker.

Yet your brain remains flexible and resilient even in old age, especially if you keep feeding and challenging it properly.

DHA and EPA: the most important omega-3 fatty acids

The two main omega-3 fatty acids are DHA and EPA (eicosapentaenoic acid). You can find both fatty acids in fatty fish such as salmon, mackerel and herring. Your body can also make them itself from ALA (alpha-linolenic acid), which is found in plant sources such as flaxseed, chia seeds and walnuts. This conversion just doesn't work as well. Your body makes very little DHA and EPA from ALA. That's why many people opt for oily fish or an omega-3 supplement.

What do we know about omega-3 and blood vessels?

A good blood supply to your brain is important. After all, your brain needs lots of oxygen and nutrients to work properly. But what does this have to do with omega-3? EPA and DHA contribute to normal heart function.* A healthy heart pumps better blood through your body, including to your brain.

At higher doses (3 grams per day), EPA and DHA contribute to the maintenance of normal blood pressure.* Also not unimportant in somewhat older age.

Is a Mediterranean diet good for your brain?

The Mediterranean diet is called the "brain-friendly menu" by many nutrition experts. Not surprisingly, because this diet with lots of fish, olive oil, nuts, vegetables and fruits is naturally high in omega-3 fatty acids. But there is more to this diet than just omega-3. It is precisely the mix of healthy fats, antioxidants, fiber and protein that makes the Mediterranean diet so special.

How much omega-3 do you need?

The Health Council recommends eating oily fish once a week. This amounts to about 200-450 mg of EPA and DHA per day. However, many people do not get this amount from their regular diet. Do you eat little or no fish? Then an omega-3 supplement may be a practical solution to still get enough of these important fatty acids.

Additional tips for a healthy brain

Besides omega-3 fatty acids, there is much more you can do for your brain. These tips are easy to apply in your daily life:

• Move every day: get at least 30 minutes of exercise a day. This improves your blood circulation and your brain notices that, too.
• Keep your brain active: doing puzzles, learning a new language or picking up a hobby keeps you sharp. Your brain gets stronger from new challenges!
• Make time for each other: hanging out with friends or family is not only sociable, it also keeps your brain active. Try to make set times for it.
• Eat colorful: vegetables, fruits, whole grain products, healthy fats and proteins. The more varied you eat, the more nutrients you get.
• Drink alcohol in moderation: drinking less alcohol is better for your brain. Quitting smoking also helps keep your brain healthy.

In conclusion

As you can see, there is a lot you can do for your brain yourself. Omega-3 fatty acids, and especially DHA, can be a part of this. DHA contributes to the maintenance of normal brain function.* 

By getting enough DHA, either through food or supplements, you support your brain naturally. Omega-3 thus fits into a broader package of measures for healthy living.

*Approved EFSA health claims. The beneficial effect for heart function and brain function is obtained with a daily intake of 250 mg of EPA and DHA. A daily intake of 3 grams of EPA and DHA is required for blood pressure. The daily intake of EPA and DHA together should not exceed 5 g.