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Most People Use Omega 3 WRONG for Brain Health

Observationally, people in the highest DHA quintile had a 49 % lower dementia risk than those in the lowest (doi: 10.3390/nu14122408), and a dose-response meta-analysis of 21 cohorts showed each 0.1 g/d DHA intake cut dementia risk by 14 % (doi: 10.3945/ajcn.115.124081).

But randomized trials were mixed: a 2006 OmegAD study with 1.7 g DHA+0.6 g EPA found no cognitive benefit vs placebo (doi: 10.1001/archneur.63.10.1402), whereas a 2019 reanalysis of the same trial saw a 7.1 % MMSE boost and 22.3 % symptom drop—but only when homocysteine-lowering B-vitamins were adequate (doi: 10.3233/JAD-181148).

In fact, a 2-year RCT of folic acid, B₁₂ and B₆ slowed brain atrophy by 29.6 % vs placebo (doi: 10.1371/journal.pone.0012244), and that protective effect required high plasma omega-3 (interaction p = 0.024; doi: 10.3945/ajcn.114.103283).

Until more trials arrive, it looks like omega-3 alone isn’t enough.

We likely need both omega-3 AND healthy B-vitamin levels to improve brain performance.