Omega-3s Might Actually Help Your Brain Grow New Cells
If I had a dollar every time my dad said something like, “fish is brain food” growing up, I’d be able to pay my mortgage every month without having to go to work. 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 about it is 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.
Curious? Stick around, I’ll go into 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 itself for some sad reason. We’ve gotta get them from food or supplements, and we always have!
There are three main kinds which are: ALA, (found in plant-based stuff like flaxseeds, chia seeds, and walnuts), EPA (comes from fatty fish like salmon, mackerel, and sardines), and 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.) Bring on the Flounder!
Doctors already knew omega-3s were great for heart health, inflammation, and some even hinted that maybe even mood was effected. But the newest research is pointing to something way bigger and more important, 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. I’m sure you heard the same bull-poop I did growing up, don’t hit your head to hard, you’ll never grow more brain cells!
But it turns out, our brains can keep growing new neurons throughout adulthood, especially in the hippocampus (that part responsible for memory and learning).
There’s a catch though, because of course there is. That process, called neurogenesis, slows way down as we age. Stress, inflammation, and poor diet make it even worse, which most of us have enough of in this day and age.
That’s why this new omega-3 research is so exciting. If a simple supplement can help boost neurogenesis, it might help to improve memory, support learning (yes, we’re all still learning!), protect against cognitive decline, and even lower the risk of dementia and Alzheimer’s (which is a big one!).
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 (which we all need more of).
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, but 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 can increase BDNF (brain-derived neurotrophic factor…a kind of Miracle-Gro for neurons), and they can even 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?
Cue the internet giving me ten different answers when I tried to look this up, but here’s where I landed:
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 absolutely 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 be 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 for him!
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, and 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 I think I mentioned that a little earlier.)
Don’t forget that neurogenesis isn’t an overnight process, and 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 is my point, it’s not a magic pill (that would be nice), but the benefits really build over time. And hell, time is going to pass anyway, might as well make your brain a little happier as it does.
How Does This Fit Into a Bigger Brain Health Plan?
Omega-3s are powerful, but they’re one small piece of the giant puzzle of life.
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 (also good for your depression and mood), a Mediterranean-style diet, and some 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, when not long ago, we thought brain growth was a childhood thing, and 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, and maybe even grow some brand-new brain cells along the way
I think that’s a pretty exciting reason to add a little fish oil (or algae oil) to my 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.
Disclaimer: I am not a medical professional. The information in this article is for general knowledge only and should not replace advice from a qualified healthcare provider. Results from omega-3 supplementation can vary widely among individuals.
