The Omega-3 fatty acid DHA is good for brain health support¹. This article explains what Omega-3 is, how it works in the body, how much you need to support brain health¹, and how to improve your Omega-3 levels through diet or supplements*.
What is Omega-3 and how does it work
Omega‑3s are found in cells throughout your body.¹⁴,¹⁵
It is a polyunsaturated fatty acid in animals and plants.
You can only get Omega-3 from diet and supplements.¹⁴,¹⁵
There are two important long-chain Omega-3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)¹⁴. EPA and DHA both play a significant role in heart health², whilst DHA helps maintain brain¹ and visual health³.
EPA and DHA support heart health².
DHA supports brain¹ and vision health³.
Omega-3 and brain health
DHA is an important Omega-3 fatty acid for supporting brain health¹,⁵,¹⁴.
How much Omega-3 do I need?
For brain health¹ and normal vision³ support, 250 mg of DHA (daily) are needed.
Research suggests an individual’s Omega-3 index should be above 8%⁶ for cardiovascular health support. The Omega-3 Index measures EPA and DHA in red blood cells. Studies show the average in UK consumer’s is just 5.5%⁷,¹³.
The UK Government recommends eating at least two portions of fish per week (1 portion = 140g), including one portion of oily fish⁸. Following this recommendation is the equivalent of approximately 450mg of EPA and DHA per day. Around 75% of people in the UK fall short of this recommendation⁹,¹⁶.
How to improve Omega-3 levels for brain health? You can increase your Omega-3 index through diet or supplements. Oily fish is rich in EPA and DHA.¹¹
Oily fish rich in EPA and DHA¹¹:
Salmon
Mackerel
Sardines
Herring
Anchovies
Omega-3s can also be plant-derived, found in chia seeds, walnuts, and certain fortified foods. These sources primarily provide ALA (alpha-linolenic acid), another type of omega-3.¹¹ The human body has a limited ability to convert ALA into EPA and DHA forms; it converts about 5-10% for EPA and 2-5% for DHA.¹⁷,¹⁸
Plants rich in ALA¹¹:
Legumes such as flax seeds
Chia seeds
Walnuts.
Soybean oil
Pregnant, breastfeeding women and women planning a pregnancy should only eat two portions of oily fish per week¹².
Those who don’t regularly eat fish are more likely to benefit from an Omega-3 supplement*. 250 mg of DHA (daily) is needed to support for normal brain health¹ and normal vision³. To help achieve an 8% Omega-3 index for cardiovascular health support⁶ over a minimum 3-month period, a daily intake of at least 1 g of Omega-3 EPA and DHA, either through diet or supplements is recommended.*,¹³
Seven Seas Omega-3 Fish Oil Max Strength and Vitamin D for Brain² and Body¹⁻⁴ support
Seven Seas Omega-3 Max Strength has been specifically developed with Omega-3 and Vitamin D to support your Brain² and Body¹⁻⁴. Omega-3 supports three major organs in the body, the Heart¹, Brain² and Eyes³. Omega-3 is essential because the body can’t produce it from scratch and can only get it through outside sources such as diet and supplements.
Omega-3 is an unsaturated fatty acid found throughout the body. It must be obtained from diet or supplements*.¹¹
The two key long-chain Omega-3s are EPA and DHA. DHA is important for brain and vision health¹,³.
DHA an important Omega-3 fatty acid for supporting brain health⁵,¹⁴.
Research suggests an Omega-3 Index above 8% for cardiovascular health support¹⁰,⁶,¹³ to support brain health1 and normal vision³, 250 mg of DHA per day is needed¹,³.
Oily fish such as salmon, mackerel, sardines, herring, and anchovies are rich in EPA and DHA¹¹.
People who do not regularly eat fish or consume other Omega-3 sources are more likely to benefit from an Omega-3 supplement*,⁴.
*Food supplements shouldn’t substitute a varied diet or healthy lifestyle
¹DHA supports the maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250 mg DHA.
²EPA and DHA support the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg EPA and DHA combined.
³DHA supports the maintenance of normal vision. The beneficial effect is obtained with a daily intake of 250 mg DHA.
⁴HealthCert Education (2024): Omega‑3 fatty acids for brain health. HealthCert. Available at: https://www.healthcert.com/blog/omega3-fatty-acids-for-brain-health (Accessed: 24 April 2026).
⁵MedPark Hospital (n.d.) Omega‑3: health benefits of nutrition. MedPark Hospital. Available at: https://www.medparkhospital.com/en-US/lifestyles/omega-3-health-benefits-of-nutrition (Accessed: 24 April 2026).
⁶Harris WS. The omega-3 index: clinical utility for therapeutic intervention. Curr Cardiol Rep. 2010 Nov;12(6):503-8.
⁷Schuchardt JP, Beinhorn P, Hu XF, Chan HM, Roke K, Bernasconi A, Hahn A, Sala-Vila A, Stark KD, Harris WS. Omega-3 world map: 2024 update. Prog Lipid Res. 2024 Jul;95:101286. doi: 10.1016/j.plipres.2024.101286. Epub 2024 Jun 13.
⁸SACN. Advice on Fish Consumption: Benefits and Risks. London: TSO; 2004.
⁹PHE National Diet and Nutrition Survey Years 7 and 8 (2014/15-2015/16) User Guide for UK Data. London: PHE; (2018).
¹⁰DHA and EPA contribute to the maintenance of normal blood pressure. The beneficial effect is obtained with a daily intake of 3g EPA and DHA. DHA and EPA contribute to the maintenance of normal blood triglyceride levels. that the beneficial effect is obtained with a daily intake of 2 g of EPA and DHA. Do not exceed daily dosage of 5g. supplemental EPA and DHA combined.
¹¹National Institutes of Health. Omega-3 Fatty Acids: Fact Sheet for Health Professionals [Online]. 2025. Available at: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ (Accessed: January 2026
¹²NHS. Foods to avoid in Pregnancy [Online]. 2023. Available at: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/ (Accessed: January 2026)
¹³Dempsey M, Rockwell MS and Wentz LM (2023). The influence of dietary and supplementalomega-3 fatty acids on the omega-3 index: A scoping review. Front. Nutr. 10:1072653.doi: 10.3389/fnut.2023.1072653
¹⁴Calder PC. Docosahexaenoic Acid. Ann Nutr Metab. 2016;69 Suppl 1:7-21.
¹⁵Swanson et al., 2012 – “Omega‑3 Fatty Acids EPA and DHA: Health Benefits Throughout Life”
¹⁶Derbyshire E. Oily Fish and Omega-3s Across the Life Stages: A Focus on Intakes and Future Directions. Front Nutr. 2019 Nov 12;6:165.
¹⁷Takic M, Pokimica B, Petrovic-Oggiano G, Popovic T. Effects of Dietary α-Linolenic Acid Treatment and the Efficiency of Its Conversion to Eicosapentaenoic and Docosahexaenoic Acids in Obesity and Related Diseases. Molecules. 2022 Jul 13;27(14):4471.
¹⁸Yuan Q, Xie F, Huang W, Hu M, Yan Q, Chen Z, Zheng Y, Liu L. The review of alpha-linolenic acid: Sources, metabolism, and pharmacology. Phytother Res. 2022 Jan;36(1):164-188.
