Taking an omega-3 supplement may not boost memory or cognition

June 19, 2026 - 05:54

A new study is challenging the long-held belief that omega-3 fatty acid supplements can boost brainpower. Researchers found that for most people, taking these popular pills did not improve memory, cognitive function, or slow the loss of brain cells. The findings add to a growing body of evidence that the benefits of omega-3s, often touted for heart and brain health, may be overstated for the general public.

The study involved a large group of older adults who took either a daily omega-3 supplement or a placebo for several years. At the end of the trial, researchers measured participants' memory recall, problem-solving skills, and brain volume using MRI scans. The results showed no significant difference between the two groups. Those taking the supplement performed about the same as those who did not, even when researchers accounted for factors like age, diet, and baseline omega-3 levels.

However, the researchers noted a small exception. A tiny subset of participants who had very low levels of omega-3s in their blood at the start of the study did show a modest improvement in certain cognitive tests. This suggests that the supplements may only be helpful for people who are already deficient, not for those with normal levels. For the average person eating a balanced diet, the study suggests that spending money on omega-3 pills is unlikely to provide a mental edge. The findings underscore the importance of getting nutrients from whole foods rather than relying on supplements for cognitive health.