Omega-3s Might Actually Help Your Brain Grow New Cells
We’ve all heard it: “Fish is brain food.” It’s been thrown around forever, usually when someone’s trying to convince you to eat salmon or down a spoonful of cod liver oil (gross, by the way).
But what if that old advice wasn’t just nutritional folklore? What if science is now saying, “Oh hey, that’s actually legit… and even better than we thought”?
Because here’s where it gets wild: new research shows that omega-3 supplements might not just support brain health. They might actually help your brain grow new brain cells. Yep, real neurogenesis…the kind scientists once thought was off the table for adults.
And the best part? This isn’t some expensive medical treatment or experimental procedure. You can literally walk into a store, grab a bottle of omega-3s, and start helping your brain build new neural pathways.
Let’s break down what the research says, why it matters (especially as we get older), and whether adding omega-3s to your routine might be one of the smartest decisions you make this year.
First: What Are Omega-3s and Why Should We Care?
Omega-3s are a type of essential fatty acid, which basically means our bodies need them but can’t make them. We’ve gotta get them from food or supplements.
There are three main kinds:
ALA – found in plant-based stuff like flaxseeds, chia seeds, and walnuts
EPA – comes from fatty fish like salmon, mackerel, and sardines
DHA – also from fish, and it’s the MVP for brain health
Most of the brain benefits we hear about are thanks to DHA and EPA, not ALA. (Fun fact: your brain is literally about 60% fat, and a good chunk of that is DHA. So yeah, you’re basically fueling your brain’s building blocks every time you eat fish or take a good supplement.)
We already knew omega-3s were great for heart health, inflammation, and maybe even mood. But the newest research? It’s pointing to something way bigger: they might help us grow new neurons.
Wait… We Can Grow New Brain Cells?
Yep. For a long time, scientists thought we were born with all the brain cells we’d ever have, and it was all downhill after childhood.
But it turns out, our brains can keep growing new neurons throughout adulthood, especially in the hippocampus (the part responsible for memory and learning).
The catch? That process, called neurogenesis, slows way down as we age. Stress, inflammation, and poor diet make it even worse.
That’s why this new omega-3 research is so exciting. If a simple supplement can help boost neurogenesis, it might:
Improve memory
Support learning
Protect against cognitive decline
Even lower the risk of dementia and Alzheimer’s
And the latest studies are showing exactly that.
The Study That Got Everyone Talking
A big study published in Frontiers in Aging Neuroscience (sounds fancy, right?) found that mice given DHA supplements showed a significant increase in new neuron growth in the hippocampus compared to a control group.
Not only were these mice growing new brain cells, they were performing better on cognitive tasks. Their memory and learning literally improved.
And while that study was in mice, human research is stacking up too. People with higher omega-3 intake have been shown to have larger brain volumes in key regions tied to memory and thinking skills.
That’s a big deal because brain shrinkage is one of the first signs of aging and neurodegenerative diseases.
In other words: omega-3s might be helping to keep our brains young.
How Does It Work?
Scientists think omega-3s help the brain in a few different ways:
They’re part of the structure of brain cells (DHA literally makes up brain cell membranes)
They help fight inflammation, which can block neurogenesis
They increase BDNF (brain-derived neurotrophic factor…a kind of Miracle-Gro for neurons)
They boost synaptic plasticity (so neurons connect better and faster)
Basically, omega-3s aren’t just supporting the brain you have, they’re helping it grow, connect, and stay flexible.
How Much Omega-3 Do You Actually Need?
Most studies showing brain benefits used 500–1,000 mg of combined DHA and EPA daily. Some research even goes up to 2,000 mg, especially for people at risk for cognitive decline.
If you’re eating fatty fish a few times a week, you might be close. But let’s be honest, most of us aren’t loading up on salmon and sardines three times a week (I would, but my husband hates them!).
That’s where supplements come in handy.
If you’re going the supplement route, aim for at least 500 mg of DHA per day. And make sure you’re getting a formula that’s well-absorbed (look for triglyceride or phospholipid forms).
I’ve personally had good luck with Nordic Naturals Ultimate Omega, no fishy burps, and third-party tested for purity (which you should always want your supplements to be!!!!).
What About Side Effects?
Most people tolerate omega-3s really well. The main complaints are mild stomach upset or “fishy burps” (which higher-quality brands help avoid).
At super high doses, omega-3s can have a blood-thinning effect, so if you’re on blood thinners or have a bleeding disorder, talk to your doctor first.
Also, if you’re allergic to fish or shellfish, go with an algae-based DHA supplement instead. Zak has a shellfish allergy, so we use this one!
Can Food Work Just as Well?
Absolutely. If you’d rather eat your omega-3s than take them in capsule form, load up on:
🐟 Salmon
🐟 Mackerel
🐟 Sardines
🐟 Anchovies
🐟 Trout
Plant-based omega-3s (like flaxseed and walnuts) are healthy too, but they’re mostly ALA, which doesn’t convert very efficiently into DHA. So vegetarians and vegans should look into algae-based DHA for brain-specific benefits.
Who Benefits the Most?
Honestly? Probably everyone.
But especially:
People over 50 worried about cognitive decline
Anyone with a family history of Alzheimer’s or dementia
College students or professionals looking to boost memory and learning
People recovering from brain injuries
Anyone struggling with mood disorders or brain fog
There’s even some early research suggesting omega-3s might support mental health by reducing symptoms of depression and anxiety. (Brain inflammation plays a role in mood, too.)
How Long Does It Take to See Results?
Neurogenesis isn’t an overnight process.
Most studies show brain changes happening after 8–12 weeks of consistent omega-3 intake. But remember, it’s not just about adding cells; it’s about helping them connect, integrate, and keep your brain functioning like a well-oiled machine (tehe).
Stick with it. It’s not a magic pill, but the benefits build over time.
How Does This Fit Into a Bigger Brain Health Plan?
Omega-3s are powerful, but they’re one piece of the puzzle.
For maximum brain health and neurogenesis, combine omega-3s with:
Regular exercise (especially aerobic)
Plenty of sleep (I’m screwed!)
Lifelong learning and trying new things
A Mediterranean-style diet
Stress management
If you’re nerdy like me, you’ll love seeing how these things all connect. I wrote about biohacking a while back, kind of a deep dive into how science fiction-y ideas are creeping into real life, including how we can “hack” our bodies to perform better.
Turns out, growing a smarter brain might not be so sci-fi after all.
The Big Picture
We’re at an exciting moment in brain science.
Not long ago, we thought brain growth was a childhood thing, once you hit adulthood, you were stuck with what you had. But now we’re learning that neurogenesis continues into adulthood, and we can boost it with simple choices like getting enough DHA.
Adding omega-3s to your diet won’t turn you into a genius overnight. But they just might help you:
Protect your brain from age-related decline
Support learning and memory
Keep those neurons flexible and connected
Maybe even grow some brand-new brain cells along the way
And honestly? That’s a pretty exciting reason to add a little fish oil (or algae oil) to your daily lineup.
Your brain’s been working hard for you all these years, might as well give it a little help building a stronger future.
