Alzheimer’s disease is one of the most challenging health conditions facing older adults today. It is a progressive brain disorder that slowly damages memory, thinking skills, and the ability to carry out simple daily activities. Currently, there is no cure for Alzheimer’s, and available treatments can only manage symptoms rather than stop or reverse the disease.This has led researchers to explore whether nutrition and lifestyle could help protect brain health. One area of growing interest is omega-3 fatty acids, the healthy fats found in oily fish and fish oil supplements. Already known for their heart benefits, omega-3s may also play an important role in brain function, memory, and potentially slowing the progression of dementia and Alzheimer’s.
Surprising health benefits of eating fish for overall well-being
Understanding what Alzheimer’s disease is and the role of omega-3 fatty acids in brain health
Alzheimer’s is the most common form of dementia, accounting for around 60–70% of dementia cases worldwide. It usually begins with mild memory problems, such as forgetting recent conversations or misplacing items, and gradually progresses to severe confusion, personality changes, and loss of independence.Build-up of plaques and tangles in the brain that interfere with communication between nerve cells.Inflammation and oxidative stress damage brain tissue.Gradual death of brain cells, leading to shrinkage in important areas such as the hippocampus (the memory centre).While age and genetics are the biggest risk factors, lifestyle also plays a role. Diet, exercise, and brain-boosting activities are increasingly being studied for their impact on brain health.
Omega-3 fatty acids
Omega-3 fatty acids are a type of healthy fat that our bodies cannot make on their own, meaning they must come from food or supplements.The best natural sources of DHA and EPA are oily fish such as salmon, sardines, mackerel, and anchovies. For people who don’t eat fish, supplements made from fish oil or algae are common alternatives.
How fish oil may help in dementia and Alzheimer’s
Observational studies suggest promising results. According to a study published in Nutrition Reviews, people who eat more fish and have higher blood levels of EPA and DHA tend to have a lower risk of cognitive decline, dementia, and even Alzheimer’s disease. However, researchers caution that these findings only show an association, they highlight a link, but do not prove that fish or omega-3s directly prevent Alzheimer’s.Omega-3 fatty acids may help the brain in several ways:Reduce inflammation in the brain, which is linked to Alzheimer’s progression.Support brain cell function and repair, keeping neurons flexible and healthy.Improve blood flow to the brain, supporting oxygen and nutrient delivery.Protect memory-related areas, such as the hippocampus, from damage.Since Alzheimer’s involves inflammation, oxidative stress, and loss of brain cells, omega-3s are thought to provide a layer of protection that may slow these processes.
Observations from the clinical trials
While observational studies are encouraging, clinical trials, where participants take fish oil supplements under controlled conditions, have shown mixed results.In people with mild cognitive impairment (MCI), some studies suggest that fish oil may improve memory, attention, and thinking skills.In those with moderate to severe Alzheimer’s, supplements seem less effective, possibly because brain damage is already advanced.Timing matters: taking omega-3s earlier in life or in the early stages of cognitive decline may be more beneficial than starting late.Researchers are still working to identify the right dose, duration, and form of omega-3s for the best results.
Fish vs fish oil supplements
So, is it better to eat fish or take a supplement?Eating fish: Provides DHA and EPA naturally, along with other nutrients like vitamin D, selenium, and protein. Most health experts recommend eating oily fish at least twice per week.Supplements: A good option for people who do not eat fish. Available as fish oil capsules, cod liver oil, or algae-based supplements (suitable for vegetarians and vegans).
When choosing a supplement, look for:
High purity: Free from heavy metals and contaminants.Sustainability: Sourced responsibly from fisheries or algae.Third-party testing: To guarantee quality and correct dosage.
Diet and lifestyle for better brain health
Omega-3s are only one piece of the puzzle. Brain health is best supported by a combination of diet and lifestyle.Other nutrients: B vitamins (especially B12 and folate), antioxidants (vitamins C and E), and polyphenols (from berries, green tea, and olive oil) may protect brain cells.Mediterranean diet: Rich in vegetables, whole grains, nuts, fish, and olive oil, this diet has been linked to lower dementia risk.Exercise: Physical activity improves blood flow to the brain and encourages the growth of new brain cells.Sleep and stress: Poor sleep and chronic stress harm memory and brain function.Mental stimulation: Activities like reading, puzzles, and learning new skills keep the brain active.Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.