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Severe cognitive decline or even dementia in older age is something that nobody wants.

One supplement that is often hyped on social media and beyond for its brain-protecting properties is omega-3 fatty acids.

The main omega-3 fatty acids are:

Fish oil, krill oil, or algae oil (the vegan version) contain EPA and DHA. Flaxseed oil contains ALA, which the body can convert into EPA and DHA.

In this newsletter, we’ll cover what the science really says about omega-3 supplementation and why it may be less helpful than what’s claimed in popular media and by influencers. The truth is: the results vary a lot, and the evidence is less convincing than you might think.

A 2026 study tested 273 individuals taking omega-3 supplements and 546 who weren’t taking them. Participants were ~73 years old at the first measurement. The researchers matched supplement users with non-users based on age, sex, genetic risk for dementia (APOE ε4 status), and cognitive diagnosis. Groups were also comparable on several other clinical and cognitive characteristics.

The researchers measured cognitive performance using various tests and scanned participants’ brains to assess for signs of disease or metabolic alterations. Five years later (on average), participants returned to the lab for a follow-up to repeat the same measurements.

At follow-up, the supplement group showed a significantly greater decline on the cognitive tests than participants who weren’t taking omega-3 supplements. Reduced glucose metabolism in the brain accounted, in part, for this result.

The study is associative, which means it cannot establish that omega-3 supplementation caused cognitive decline or impaired brain metabolic function. There was also no control over the specific products the supplement group was taking, their dosages, or whether they had interrupted their use during the ~5 years between measurements.

The study therefore doesn’t show that omega-3 supplements damage the brain. But it challenges the assumption that taking them is automatically brain-protective.

In a randomized controlled trial, participants are randomly assigned to a treatment group and a placebo group. The treatment group receives the intervention (in this case, omega-3 supplementation), while the placebo group receives something that resembles the intervention (in this case, something that looks like an omega-3 supplement but doesn't contain omega-3s).

Researchers look for significant differences between the treatment and placebo groups after a specified period, which they can interpret as treatment effects.

These trials are better suited for causal interpretations than associative studies. But here, too, the evidence on the benefits of omega-3 supplements isn’t convincing.

A recent systematic review that aggregated and analyzed results from many randomized controlled trials concluded that supplementation with 1000 to 2500 mg per day of omega-3 fatty acids can be beneficial, but the effects varied across cognitive domains, and there’s not enough evidence to recommend this dose to the general population. Another review points out that the modern Western diet is low in omega-3 fatty acids (which are mainly found in fatty fish) and that, in this case, supplementation might be beneficial but the field needs more research.

As you can see, the evidence is messy, and the benefits of omega-3 supplementation aren’t straightforward. They might depend on nutritional status, genetics, cognitive status, and more.

On the other hand, the randomized trials mentioned above showed no benefit but also no adverse effects. The first study I mentioned shows an association between omega-3 supplementation and cognitive decline and brain metabolism, but it’s only an association, not causal evidence.

The bottom line is: these supplements may be beneficial for some people (e.g., those who don’t get much omega-3 from their diet), but not others, and probably not in high doses. There are also quality concerns about commercially available supplements.

Current evidence doesn’t support taking omega-3 supplements to prevent cognitive decline in otherwise healthy adults. If you get enough omega-3s through diet (e.g., from fatty fish, seafood, flaxseeds, chia), these supplements are unlikely to offer any additional benefits for brain health.

If your doctor or another certified healthcare provider recommended them to you for medical reasons, that’s, of course, a totally different story.

So, today’s takeaway is not that these supplements are useless or dangerous. They might be useful in some cases, but they’re also overhyped.

What else I’ve been up to:

I’ve been making 4 figures monthly from Medium’s Partner Program since Nov 2025 & went from 600 to 45K followers in a year.

I’m currently turning what I've learned into a guide (mainly for science writers, but much of the advice will also apply if you write about something else).

I want the guide to be as useful as possible, so if you have any questions about growing on Medium or would like to share your #1 Medium struggle with me, that would be super helpful! Just reply to this email, and I’ll consider it for my guide. If I have an immediate tip for you, I’ll also send it over.

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That’s it for today!

And now?

Until next time!

Best wishes,

Patricia (Dr. Patricia Schmidt) from creatorschmidt.com

P.S.:

Disclaimer:
1) This newsletter is for educational and informational purposes only. It does not constitute medical or mental health advice and is not a substitute for professional healthcare. Always consult a qualified healthcare professional regarding any medical condition, medications, or supplements, and before making any changes to your health routine.
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