Omega-3 Supplements Most Beneficial for People Who Eat Little Fish

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Dr. Gil Carvalho explains that DHA and EPA — the long-chain omega-3 fatty acids found in fatty fish and algae — are structural components of the membranes around brain cells and influence how those cells communicate. Randomized trials show a signal of cognitive benefit from omega-3 supplementation, but the benefit is concentrated in people who already have low omega-3 levels, which is common among those eating a standard Western diet with little fish or seafood. For people already getting adequate omega-3s from food, supplementation shows less effect. Algae-derived omega-3 oils are a contaminant-free alternative to fish oil; quality fish oil supplements are also purified, but he recommends looking for third-party-certified brands.