Essential Fatty Acids
Omega-3
Also known as: DHA, EPA
Essential omega-3 fatty acids widely studied for their role in brain health, cognitive function, and long-term neurological support.
KÖGN Health grades Omega-3 as A (Strong evidence) and rates it 4.3 out of 5.
Last reviewed · June 2026
Primary effects
- Improved memory
- Cognitive support
- Mood regulation
How it works
Supports brain cell membrane integrity, neurotransmission, and neuroprotection while helping regulate inflammation and cognitive performance.
Overview
Omega-3 fatty acids, particularly DHA and EPA, are strongly linked to brain health and cognitive function. DHA supports neuronal structure and communication, while EPA is associated with mood and inflammation regulation. Benefits are typically seen with consistent long-term use.
The evidence
Evidence is mixed and depends heavily on dose and who is studied. A 2015 meta-analysis found DHA (alone or with EPA) improved episodic memory in adults with mild memory complaints, with clearer effects above 1 g/day. Large trials in already-healthy, well-nourished older adults often show no benefit. The signal is strongest in people whose baseline omega-3 intake is low.
How to dose it
Cognitive studies commonly use a combined EPA + DHA dose of 1,000–2,000 mg per day, taken with food. Benefit for memory is most consistent when DHA exceeds roughly 1 g/day.
When to take it
Chronic. Omega-3s incorporate into cell membranes over weeks to months; trials run for several months rather than measuring a same-day effect.
Safety & side effects
Well tolerated. The usual complaints are a fishy aftertaste, reflux, or loose stools, reduced by taking with food or using an enteric-coated product. High doses have a mild blood-thinning effect.
Who should avoid it
Take care, and speak to a clinician, if you are on anticoagulant or antiplatelet medication, are approaching surgery, or have a fish or shellfish allergy (choose an algal-oil source). Very high doses are not advised without supervision.
References
Related ingredients
Graded entries that target the same cognitive goals.
Categories
Draft — the dose, safety and evidence notes on this entry were prepared from the published literature and are pending editorial and clinical review.
Educational information, not medical advice. The evidence grade is KÖGN’s editorial assessment of published research, not a health claim. Speak to a qualified clinician before changing what you take.