Why Omega-3s Are More Than Just Heart-Healthy
When most people think of omega-3 fatty acids, they think of heart health. But science is showing there’s a lot more to the story.
A 2023 study (Sohouli MH, et.al.) published in Clinical Nutrition ESPEN revealed that omega-3s can significantly increase brain-derived neurotrophic factor (BDNF) — a key protein responsible for brain growth, memory, and mental sharpness.
In other words, omega-3s might help your brain think clearer, learn faster, and stay younger longer.
What the Study Found
Researchers reviewed results from multiple clinical trials to see how omega-3 supplements affect BDNF levels. Here’s what they discovered:
- Higher BDNF levels: People taking omega-3 supplements showed a clear rise in BDNF compared to those who didn’t.
- Longer use = bigger results: The most significant effects were seen when supplements were taken for more than 10 weeks.
- Best dose: Doses of 1,500 mg per day or less worked best.
- Younger adults benefited most: Those under 50 experienced the strongest boost in BDNF.
To put it simply, omega-3s help your brain’s “growth factor” flourish — especially with consistent use.
What Exactly Is BDNF (and Why Should You Care)?
Think of BDNF as fertilizer for your brain. It helps your brain:
- Grow new neurons
- Strengthen existing brain connections
- Protect against cognitive decline
Low BDNF levels are linked to issues like depression, brain fog, and neurodegenerative diseases such as Alzheimer’s. So boosting it naturally could be a game-changer for long-term brain health.
How to Use This Information
If you’re considering omega-3 supplements, here’s a quick guide:
- Dose: Around 1,000–1,500 mg per day (check the label for EPA and DHA content).
- Consistency: Take them for at least 10 weeks for measurable effects.
- Diet tip: You can also get omega-3s naturally from salmon, chia seeds, flaxseeds, and walnuts.
- Bonus tip: Always check with your doctor before starting a supplement routine.
Recommended Supplement: Pure Encapsulations EPA/DHA Essentials
👉 Register here with Pure Encapsulations to receive 5% off and free shipping on all orders.
EPA/DHA essentials
Ultra-pure, microfiltered fish oil concentrate; support for cardiovascular health and daily wellness
- Supports cardiovascular health
- Helps to maintain a healthy blood flow
- Made with molecularly distilled fish oil concentrate
- May promote emotional well-being
EPA/DHA Essentials is a fish oil concentrate dietary supplement that promotes cardiovascular health. EPA/DHA Essentials may also support joint and tissue health as well as vascular health.
The Bottom Line
Omega-3 supplements don’t just keep your heart healthy — they feed your brain. According to the latest science, they can raise BDNF levels, improve mental performance, and even support long-term brain health.
So if you want to feel sharper, more focused, and protect your brain as you age, omega-3s might just be the smart move your brain’s been waiting for.
Reference
Sohouli MH, Rohani P, Nasehi MM, Hekmatdoost A. Changes in serum brain-derived neurotrophic factor following supplementation of omega 3 fatty acids: A systematic review and Meta-Regression analysis. Clin Nutr ESPEN. 2023 Aug;56:207-214. doi: 10.1016/j.clnesp.2023.05.019. Epub 2023 Jun 7. PMID: 37344075.
