In short no, although Omega-3 fatty acids found in oily fish are good for brain health, sadly they won’t suddenly make you more intelligent.
Omega-3 fatty acids, mainly DHA and EPA are essential fats. DHA is a major structural component of the brain.
Potential benefits for your brain
- Cognition & memory: DHA supports improved neuron membranes and signaling. Some studies show small improvements in memory or processing speed, mainly in people with low baseline omega-3 intake or mild cognitive issues.
- Mood & mental health: EPA-rich formulas can help make small and modest improvements in symptoms of depression, especially as an add-on to standard care.
- Development & aging: Adequate omega-3s are important for brain development especially during pregnancy and childhood. They may also help to slow age-related cognitive decline, though results are mixed.
- Attention: Small benefits have been reported in some children with ADHD, but effects vary.
What it won’t do
- It’s not a quick brain booster and sadly won’t dramatically raise IQ or cure neurological disease.
- Benefits are subtle and depend on dose, duration, and who’s taking it.
How much
- General brain health: 250–500 mg/day of combined EPA + DHA.
- Mood support (under guidance): often 1–2 g/day, typically EPA-dominant.
- Consistency matters, you should expect it to take 8–12 weeks before you start to notice the effects.
Food sources
- Fatty fish: salmon, sardines, mackerel, trout
- Algae (DHA source; good for vegetarians)
- Plant sources (ALA): flax, chia, walnuts (ALA converts poorly to DHA/EPA)
Safety tips
- Choose third-party tested supplements.
- Possible side effects: fishy burps, mild GI upset.
- If you’re on blood thinners or have bleeding disorders, check with a clinician before high doses.
