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Most people consume sufficient omega-6 fatty acids but tend to be deficient in omega-3s, particularly EPA and DHA. These omega-3s are abundant in fatty fish, chia seeds, walnuts, and soybeans. Supplementation to reach approximately 1.5 to 3 grams of EPA daily can support both short-term cognitive performance and long-term brain longevity. Additionally, phosphatidylserine—another supportive compound found in fish and meats—can be supplemented to bolster neuron membrane integrity.
Essential Nutrients for Cognitive Function
Omega-3 Fatty Acids
Omega-3s are vital for maintaining cell membranes in the brain. Given modern diets often lack enough EPA and DHA, consuming fatty fish like salmon or supplementing is beneficial for cognitive health and mood regulation.