Do Omega-3 Supplements Improve Memory? What a New Study Means for Brain Health

Many people take omega-3 supplements hoping to keep their brains healthy as they age. But a new study suggests those supplements may not provide the cognitive benefits many people expect.

Researchers found that omega-3 supplements didn’t significantly improve memory, thinking skills, or brain cell loss in older adults. While the findings may be disappointing for those looking for a simple solution, experts say there are proven ways to support brain health.

“Many everyday habits can help support brain health and overall well-being,” said Dr. Marta Cabrera, associate medical director, Jackson Medical Group at Jackson West. “When it comes to protecting brain health, we have the strongest evidence for things like a balanced diet, regular exercise, quality sleep, and managing chronic health conditions.”

Focus on a Balanced Diet

What you eat plays an important role in your overall health, including the health of your brain.

A balanced diet rich in fruits, vegetables, whole grains, lean proteins, nuts, seeds, and healthy fats provides the nutrients your brain needs to function at its best. Fish such as salmon, tuna, and sardines are natural sources of omega-3 fatty acids and can be part of a healthy eating pattern.

Make Exercise Part of Your Routine

Regular physical activity benefits more than your heart and muscles. Exercise also supports brain health by improving blood flow and helping maintain overall wellness.

Adults should aim for at least 150 minutes of moderate physical activity each week. Activities such as walking, swimming, cycling, and dancing can all help you stay active and support long-term health.

Prioritize Quality Sleep

Sleep is one of the most important factors for brain function.

During sleep, the brain processes information, forms memories, and performs important maintenance functions. Consistently getting enough sleep may help support memory, concentration, and overall brain health.

Most adults should aim for seven to nine hours of sleep each night.

“Brain health is something we build over time through everyday choices,” Dr. Cabrera said. “Small habits like taking a daily walk, choosing nutritious foods, staying socially connected, and keeping up with preventive care can add up and help support healthy aging.”

Talk with Your Doctor About Supplements

Not everyone has the same nutritional needs.

While some people may benefit from supplements because of a medical condition, dietary restriction, or nutrient deficiency, supplements should not replace a healthy lifestyle. Your healthcare provider can help determine whether a supplement is appropriate for you and recommend options based on your individual health needs.

Take Care of Your Overall Health

Conditions such as high blood pressure, diabetes, obesity, and high cholesterol can affect brain health over time.

Managing chronic conditions, attending regular checkups, staying physically active, and avoiding tobacco use can help support both brain and heart health.

There’s no single pill that can guarantee a healthy brain. While researchers continue to study the potential benefits of supplements, the strongest evidence still points to healthy daily habits.

Eating a balanced diet, staying physically active, getting enough sleep, and working with your doctor on your overall health remain some of the best ways to support your brain for years to come.