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Omega-3 Benefits for the Brain

Looking for ways to improve your cognitive health? Relatable. We may have the answer for you — and nope, it doesn’t involve doing a strict digital detox or eating only foods that are green. The answer? Essential fatty acids.
That's right. The Omega-3 benefits for brain health are clinically researched, and just one of the many reasons you should be including Omega-3 supplements in your diet.

OceanBlue’s Omega-3 Options

Options—we love them. But in the interest of not overwhelming you with details of every single one of OceanBlue’s formulas right out of the gates, here’s a tidy synopsis of our two collections and how they can help you meet your wellness goals:

  • OceanBlue Professional series
    • Our flagship collection marries potency, purity and palatable pricing. 
    • These products offer high-intensity support with 3x the potency of other brands, whether you choose Omega-3 2100, our hero formula or our award-winning vegan Omega-3 formula, each with brain-hugging benefits. 
    • This series best suits those looking for healthy aging options, people with rigorous health goals, or anyone looking to fill nutrient gaps in their diet.   
  • OceanBlue Essentials series
    • Our very approachable Omega-3 collection of fish oil supplements for essential fatty acid maintenance.
    • This easy-to-navigate line is organized by health goals. Choose from Brain Fuel, Mood Food, Everyday Omega Minis and more.
    • This series befits our younger, on-the-go customers or anyone looking to complement their healthy diet with a purposeful, daily serving of essential fatty acids. 

What are Omega-3s?

Woman holding supplement pill up to her eye
Now, let’s take it back to the beginning. Omega-3 fatty acids are essential nutrients that are crucial for brain function and overall, head-to-toe, 360-degree wellness.

Essential means your body can’t make these nutrients on its own, and they can be difficult to squeeze from your diet in any meaningful and consistent capacity.

Omega-3s are a type of polyunsaturated fatty acid that play a pivotal role in various physiological processes in the body, especially inflammation regulation.

The health-promoting Omega-3s EPA and DHA are found in marine sources like fish, oysters, shrimp and algae. These essential fats from Omega-3s are also found in certain plant-based foods, such as flaxseeds and chia seeds, but not in the EPA and DHA-rich form needed to support health. 

The recommended daily intake of omega-3s varies depending on your age and health status, but in general adults need about 500mg a day of EPA and DHA just to prevent deficiency.

If you’re someone who doesn’t like to eat fish or eat it regularly enough, supplements can be a convenient way to boost your omega-3 levels.

If you want a more in-depth explanation of Omega-3s, read our post “What are Omega-3s” here. 

Things to Know About Omega-3s

Behold, the SparksNotes on Omega-3 essential fatty acids. You’re welcome!:

  • The recommended daily dosage of Omega-3 supplements depends on your age, health status, and the quality of your diet.
    • However! A startling 95% of US children and two-thirds of adults have Omega 3 blood levels below those associated with US Dietary Guidelines which is 250mg daily.
    • 9 out of 10 adults have Omega-3 blood levels that are so low it puts them at high risk for cardiovascular disease. 
    • Omega-3 fatty acids have been shown to have a key role in the growth and development of kids, from pregnancy through to early childhood and beyond.
  • Omega-3s can interact with certain medications, including some but not all blood-thinning drugs. So, if you’re already taking other medications, you’re going to want to chat with your healthcare provider before starting any new supplement regimen. Same goes if you have certain medical conditions like diabetes or bipolar disorder.
  • In case this wasn’t wildly obvious (😊) anyone with fish or seafood allergies should avoid Omega-3 fish oil supplements. 
    • The good news is that we—OceanBlue, the humble authors of this article—formulated a vegan Omega-3 supplement using our proprietary algae. Unlike other plant-based Omega-3 formulas, it’s high in Omega-3 EPA, delivering fish oil potencies, without the fish. But don’t take it from us—this sustainable do-gooder is an award-winner. Learn more about our Vegan Omega-3s here.

How Do Omega-3s Affect the Brain?

Let’s start with a few number.s The National Library of Medicine published this study asserting that healthy brains are composed of around 60% fat. Of that percentage, it’s estimated that 40% is in the form of DHA—or docosahexaenoic acid.DHA is especially abundant in gray matter, the neuron-heavy part of your brain responsible for processing information. 

Given these essential fatty acids aren’t naturally replenished by your body, there’s some  work required on your part to sustain these healthy DHA levels in order to ensure your brain functions as it should.  

Side-note: Pure DHA is what we used to formulate our Brain Fuel Omega-3 supplement. Take 2x caps daily for your thinking cap.

So, what is the specific payoff with Omega-3 supplementation? Great question. Luckily, we can answer it with more clinical research. Spoiler: it’s good for people aged 0 to 100. 

Supplementing with Omega-3 is shown to be effective at improving levels of both DHA and EPA in the body. Both play a role in maintaining and augmenting brain health, particularly in those with low baseline levels or increased demands, like in pregnancy.

There’s even hope for the forgetful. In another study on the impacts of Omega-3s, scientists examined forty older adults and found that increased Omega-3 levels in the blood were associated with better memory, processing speed, and structural brain measures. 

Yet another Omega-3 study of 49 healthy volunteers between the ages of 22 and 51 revealed that supplementing with Omega-3 improved attentional and physiological functions, particularly those involving complex cortical processing.

In less elitist terms, it’s the sophisticated information processing that happens in the cerebral cortex, which is the outer layer of the human brain involved in various complex processes like perception, memory, attention, language, and decision-making. AKA: Omega-3s make our brains happy and functional. 

Sources of Omega-3s

Birds eye view of open pill bottles with colorful pills
Like we were saying earlier, Omega-3 essential fatty acids can be obtained from both food sources and supplements. Here are the best ways to approach each.

Food Sources

Omega-3s can be found in certain types of foods. Here are the richest sources of these essential fatty acids: 

  • Fatty Fish: salmon, mackerel, and sardines are rich sources of omega-3s.
  • Plant-based sources: algae, flaxseeds and chia seeds are plant-based sources of the Omega-3 essential fatty acid ALA.


Here, an age-old question arises: do I really need to supplement, or can I just get x nutrient from my diet?

The short answer for Omega-3 is: it depends on your health goals and/or health conditions. A 70-year-old looking to support her overall brain health and memory, for example, will likely aim for a higher minimum daily serving of Omega-3  than someone who is younger and relatively healthy.

It may be possible for the latter person to meet their goals via diet alone, though dietary intake is difficult to measure precisely, and you’re going to need to be comfy with eating a lot of seafood regularly.   

Supplementing is often touted as the easiest way to ensure you’re getting predictable levels of certain nutrients, versus the guessing (or hoping!) that comes with the dietary route. Choose from the following supplement forms: 

  • Capsules 
  • Softgels (like OceanBlue!)
  • Powders
  • Gummies (beware of the sugar!) 

But the bottom line (as ever)? Always consult with your medical professional about your health goals and before adding a new supplement to your routine. 

Other Benefits of Omega-3s

Mother reading to her son
In addition to promoting brain health, omega-3 fatty acids are known to support head-to-toe wellness. We’re not exaggerating. You can’t spell Omega-3s without mega, and that’s no accident— essential fatty acids have been repeatedly linked with mega benefits for every cell, tissue, and organ in your body. 

Joint Health

It’s well documented that Omega-3s can positively influence stiff or uncomfortable joints, and support bone health at large. Our best-selling OceanBlue formula marries 2100mg of Omega-3 with bone building vitamins K2 & D3.. Bones are hard, but keeping them strong doesn’t have to be.

Heart Health

Omega-3 essential fatty acids are known to support heart health by lowering triglyceride levels and promoting overall cardiovascular well-being. 

Research suggests that pairing Omega-3 with CoQ10 may have synergistic and compounding effects, particularly as it relates to heart health. Enter OceanBlue’s Omega-3 2100 with CoQ10.

This targeted formula acts as a second layer of heart support while helping to produce energy in your cells and provide antioxidant protection. 

Prenatal Health

The same way omega-3s want what’s best for your bountiful brain, studies show they’re paramount in your baby’s brain development, too. OceanBlue’s well-rounded prenatal formula merges meaningful levels of Omega-3 with folate and biotin to support every stage of your motherhood journey: from fertility, pregnancy, and breastfeeding through the postpartum.

Eye Health

Just thinking about sitting and staring at a computer all day is enough to make our eyes dry. Throw some contact lenses into the mix and our eyes might as well be the Sahara! But fear not—a number of studies have been done to show that Omega-3s can be helpful for computer-related dry eyes, in doses as low as 360mg of EPA or 240mg of DHA per day to help decrease the rate of tear evaporation and increase tear secretion. Not a dry eye in the house!

Side Effects of Omega-3s

While taking fish oil supplements is linked with numerous health benefits, there can be some potential side effects, especially when consumed in excess. Common side effects of Omega-3 supplements may include:

  • An upset stomach
    We always recommend that anyone sensitive takes their supps with food to avoid this.

  • Fishy burps or aftertaste (ew)
    Rest assured, OceanBlue’s pure, third-party tested formulas will produce no such grossness. By the way: if you’ve ever experienced a pungent taste or smell, it means the fish oil has oxidized.

  • Interactions with certain medications
    …especially blood-thinning drugs. It's important to note that Omega-3 supplements may not be suitable for everyone. Individuals on blood-thinning medication, those with fish or seafood allergies. It's always good to consult a healthcare provider before taking Omega-3 supplements.


1. What are Omega-3s?

Omega-3s are essential fatty acids that play a crucial role in various physiological processes in the body, including brain function.

2. What are the primary sources of Omega-3 fatty acids?

Marine sources like fish, algae, and certain plant-based foods contain omega-3 fatty acids.

3. Are Omega-3s safe to take everyday?

Omega-3 supplements are generally safe for daily consumption, but it's best to follow recommended dosages and consult a healthcare provider if needed.

4. What are the potential benefits of Omega-3s?

Benefits of Omega-3s include supporting brain health, heart health, joint function, prenatal health, and eye health.

5. Who should not take Omega-3s?

Anyone with certain medical conditions or allergies should consult a healthcare provider before taking Omega-3 supplements.

6. What is the recommended dosage of Omega-3s?

Recommended dosages vary based on age, health status, and dietary intake—but as a guide, the International Society for the Study of Fats and Lipids (ISSFAL) recommends American adults consume a minimum of 500mg of Omega-3 essential fatty acids daily.

7. Are there any side effects of Omega-3 supplements?

Side effects of Omega-3 supplements may include nausea (we always recommend to take them with a meal), fishy burps or a fishy aftertaste (worry not—OceanBlue’s formulas are burpless!) and interactions with certain medications. Remember, check with your doctor first!

8. Which medications can Omega-3s interact with?

Omega-3 supplements may interact with blood-thinning medications, so it's important to consult a healthcare provider before starting any new supplement regimen.

9. Should pregnant or breastfeeding women take Omega-3 supplements?

Omega-3 supplements are often recommended for pregnant and breastfeeding women to support fetal brain and eye development and overall maternal health.

Final Thoughts

Parent playfully tossing smiling toddler into the air
Omega-3 fatty acids play an essential role in maintaining optimal brain health and overall well-being. Regular consumption of Omega-3s through diet or supplements can have a positive impact on brain function, mood support, memory, and various other aspects of health. Given that most Americans aren’t meeting the daily recommended dose, it's crucial to incorporate Omega-3-rich foods or supplements into your daily routine to reap the numerous benefits they offer.

We might be biased, but we insist that quality supplements are the most predictable and reliable way to hit your daily quota. With OceanBlue, you can rely on purity, potency, and palatable prices—which is not just catchy alliteration, but our very real promise to you. If you like what we stand swim for, we know you’ll love our science-backed range of products.

*Consistent with research cited by the International Society for the Study of Fats and Lipids (ISSFAL)


Effects Of Omega-3 Polyunsaturated Fatty Acids On Brain Functions: A Systematic Review

Serum Long Chain Omega-3 Fatty Acids And Depression Among Adults In The

United States: An Analysis Of Nhanes 2011–2012

Triglyceride Lowering By Omega-3 Fatty Acids: A Mechanism Mediated By N-Acyl Taurines, National Library Of Medicine

In Time: Importance Of Omega 3 In Children’s Nutrition

Kangari H, Eftekhari Mh, Sardari S, Hashemi H, Salamzadeh J, Ghassemi-Broumand M, Khabazkhoob M. Short-Term Consumption Of Oral Omega-3 And Dry Eye Syndrome. Ophthalmology. 2013 Nov;120(11):2191-6.

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