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
Frequently Asked Questions
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.
Our Products to Support Brain Health
Omega-3 Max Strength
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.
Find out the significant role EPA and DHA fatty acids plays in your body every day. Support your whole body has never been easier.Read more
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*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.
