Nootropic profile
Omega-3 (DHA)
DHA is a long-chain omega-3 fatty acid constituting 20–30% of brain lipids. Essential for neuronal membrane integrity, synaptic plasticity, and neurotransmitter function - one of the most fundamentally important nutrients for cognitive health and neuroprotection.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Omega-3 (DHA)?
DHA (docosahexaenoic acid) is the most abundant omega-3 fatty acid in the brain, accounting for approximately 20–30% of total brain lipid content. Unlike many nootropics that modulate a single pathway, DHA is a structural building block of the brain itself.
What it does for you
Community and editorial ratings, out of 5:
How to take it
- General Cognitive: 250–500 mg DHA per day.
- Optimal Cognitive: 1,000–2,500 mg combined EPA and DHA per day.
- Neuroprotection: 2,000–3,000 mg combined EPA and DHA per day.
Watch out for
- Common Side Effects: Fishy aftertaste, nausea, loose stools, bloating. Enteric-coated capsules help.
- Bleeding Risk: Suspected to raise bleeding risk in older adults. Caution with anticoagulants.
- Contaminants: Fish oil may contain mercury or PCBs. Choose molecularly distilled products.
- Pregnancy: DHA supplementation is widely recommended (200–300 mg/day) for foetal brain development.
The science, if you're curious.
- The dominant structural fatty acid in neuronal membranes, maintaining fluidity and receptor function.
- Promotes synthesis and release of acetylcholine and serotonin.
- Increases dendritic spine density and enhances hippocampal neurogenesis.
- Inhibits pro-inflammatory mediators and reduces neuroinflammation.
Where to find it
- Fatty Fish: Salmon, mackerel, sardines, anchovies (500–2,000 mg per 100 g).
- Algal Oil: Plant-based preformed DHA, suitable for vegetarians and vegans.
- Fish Oil (Triglyceride Form): Natural form with good bioavailability.
- Re-esterified Triglyceride (rTG): ~124% bioavailability relative to natural fish oil.
- Krill Oil: Omega-3s bound to phospholipids with slightly higher bioavailability.
The research
Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: systematic review and meta-analysis
Bloch MH, Qawasmi A - Journal of the American Academy of Child & Adolescent Psychiatry
Omega-3 supplementation, particularly with higher EPA content, modestly but significantly improved ADHD symptoms in children.
Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline
Yurko-Mauro K, McCarthy D, Rom D, Nelson EB, Ryan AS, Blackwell A, Salem N Jr, Stedman M - Alzheimer's & Dementia
DHA supplementation (900mg daily) significantly improved memory and learning in older adults with age-related cognitive decline.
Frequently asked
DHA is a long-chain omega-3 fatty acid constituting 20–30% of brain lipids. Essential for neuronal membrane integrity, synaptic plasticity, and neurotransmitter function - one of the most fundamentally important nutrients for cognitive health and neuroprotection.
The main benefits people report from Omega-3 (DHA) are: Anxiety & Calm, Cognitive Enhancement, Focus, Longevity, Memory, Mood, Sleep, Stress Relief.
General Cognitive: 250–500 mg DHA per day.Optimal Cognitive: 1,000–2,500 mg combined EPA and DHA per day.Neuroprotection: 2,000–3,000 mg combined EPA and DHA per day.
Common Side Effects: Fishy aftertaste, nausea, loose stools, bloating. Enteric-coated capsules help.Bleeding Risk: Suspected to raise bleeding risk in older adults. Caution with anticoagulants.Contaminants: Fish oil may contain mercury or PCBs. Choose molecularly distilled products.Pregnancy: DHA su...
The dominant structural fatty acid in neuronal membranes, maintaining fluidity and receptor function.Promotes synthesis and release of acetylcholine and serotonin.Increases dendritic spine density and enhances hippocampal neurogenesis.Inhibits pro-inflammatory mediators and reduces neuroinflammation...
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