Omega-3 (DHA)
DHA (docosahexaenoic acid) makes up approximately 40% of the polyunsaturated fatty acids in the brain and is essential for neuronal membrane structure, fluidity, and signaling. DHA deficiency is associated with cognitive decline, depression, and neuroinflammation. It is one of the few supplements with strong evidence for maintaining brain health across the lifespan.
Dosage
Standard: 1-2 g combined EPA/DHA daily (aim for at least 500 mg DHA). For depression: 1-2 g EPA-dominant fish oil. Triglyceride form is better absorbed than ethyl ester. Take with a fatty meal.
Dosages shown are for research reference only. Always consult a qualified healthcare provider.
Half-Life
20-67 hours (plasma), but brain DHA turns over slowly over weeks
Administration
Oral (softgels, liquid). Triglyceride or phospholipid forms preferred over ethyl ester for bioavailability. Take with food containing fat.
Shop Omega-3 (DHA)
99%+ purity · third-party lab tested
Mechanism of Action
DHA is a structural component of neuronal phospholipids (particularly phosphatidylethanolamine and phosphatidylserine in synaptic membranes), maintaining membrane fluidity which is essential for G-protein-coupled receptor function, ion channel gating, and synaptic vesicle fusion. DHA is metabolized by 15-lipoxygenase to specialized pro-resolving mediators (SPMs) including neuroprotectin D1 (NPD1), which actively resolve neuroinflammation by reducing NF-kappaB activation and pro-inflammatory cytokine production. DHA supports BDNF expression through modulation of the CREB pathway and promotes synaptic plasticity by enhancing long-term potentiation (LTP) and dendritic spine density. It also influences neurotransmitter receptor conformation and binding efficiency. Deficiency impairs membrane signaling, increases neuroinflammation, and accelerates cognitive decline.
Regulatory Status
Dietary supplement worldwide. GRAS ingredient. Prescription omega-3 products exist (Lovaza, Vascepa) for triglyceride management.
Risks & Safety
Common
Fishy aftertaste, burping, mild gastrointestinal discomfort.
Serious
High doses (>3 g/day) may increase bleeding risk — caution with blood thinners. Fish oil quality matters — choose products tested for mercury and oxidation.
Rare
Allergic reaction in people with fish/shellfish allergy.
Compare Omega-3 (DHA) With
Research Papers
10Published: September 24, 2024
AI Summary
Omega-3 fatty acids (n-3-PUFA) are essential to normal neural development and function. Souvenaid®, a medical supplement that contains n-3-PUFA's: eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA), has emerged as an alternative, slowing cognitive decline in AD patients.
Published: September 12, 2007
AI Summary
Both DHA and EPA generate neuroprotective metabolites. Accelerated cognitive decline and mild cognitive impairment (MCI) correlate with lowered tissue levels of DHA/EPA, and supplementation has improved cognitive function.
Published: November 14, 2018
AI Summary
Higher intakes of foods containing omega-3 long-chain polyunsaturated fatty acids (LCPUFA), such as fish, during pregnancy have been associated with longer gestations and improved perinatal outcomes. This is an update of a review that was first published in 2006.
Published: February 12, 2023
AI Summary
Here we show that Elovl2-/- mice have significantly higher lymphocytes in peripheral blood and that both CD8+ and CD4+ T cell subsets produce greater amounts of pro-inflammatory cytokines in both blood and spleen compared to wild type mice, with a higher percentage of cytotoxic CD8+ T cells (CTLs) as well as IFN-γ-producing Th1 and IL-17-p...
Published: August 10, 2022
AI Summary
The baseline O3I (Control: 5.1 ± 1.0; FO: 5.4 ± 0.9; P > 0.05), resting HR (Control: 65 ± 12bpm; FO: 66 ± 8bpm; P > 0.05) and HRV metrics did not significantly differ between the groups prior to supplementation.
Published: August 29, 2020
AI Summary
Modulating stemness factors Bmi-1, Sox-2, Oct-4 and Nanog in CRCSCs which are direct downstream targets of carcinogenesis pathways may lead to the reactivation of caspase-3 and apoptosis in these cells. Omega-3 DHA modulates different signaling pathways involved in carcinogenesis.
Published: March 6, 2015
AI Summary
Abstract too short to summarize.
Published: May 27, 2019
AI Summary
Our results demonstrated that DHA can trigger an increase in LD biogenesis and co-treatment with Delta-T3 was able to reduce this LD biogenesis. Our findings demonstrated that co-treatment with DHA plus Delta-T3 in MDA-MB-231 cells could reduce LD biogenesis and potentiate lipophagy in these cells, possibly having a positive impact to inhibit br...
Published: May 13, 2018
AI Summary
To estimate dietary intake of pregnant women who are overweight, assess their omega-3 docosahexaenoic acid (DHA) status, and compare results between Black and White women.
Published: December 4, 2024
AI Summary
Animal models suggest omega-3 polyunsaturated fatty acids (PUFAs) may protect against myopia by modulating choroidal blood perfusion, but clinical evidence is scarce and mixed. We aimed to determine the causality between omega-3 PUFAs and myopia using Mendelian randomization (MR) analysis.
Frequently Asked Questions
What is Omega-3 (DHA) used for?
DHA (docosahexaenoic acid) makes up approximately 40% of the polyunsaturated fatty acids in the brain and is essential for neuronal membrane structure, fluidity, and signaling. DHA deficiency is associated with cognitive decline, depression, and neuroinflammation. It is one of the few supplements with strong evidence for maintaining brain health across the lifespan.
What are the side effects of Omega-3 (DHA)?
Common: Fishy aftertaste, burping, mild gastrointestinal discomfort. Serious: High doses (>3 g/day) may increase bleeding risk — caution with blood thinners. Fish oil quality matters — choose products tested for mercury and oxidation. Rare: Allergic reaction in people with fish/shellfish allergy.
How is Omega-3 (DHA) administered?
Omega-3 (DHA) is administered via oral (softgels, liquid). triglyceride or phospholipid forms preferred over ethyl ester for bioavailability. take with food containing fat..
What is the half-life of Omega-3 (DHA)?
The half-life of Omega-3 (DHA) is 20-67 hours (plasma), but brain DHA turns over slowly over weeks.
Related Nootropics
5-HTP
5-Hydroxytryptophan is the immediate precursor to serotonin, derived from the seeds of Griffonia simplicifolia. By providing the rate-limiting intermediate in serotonin synthesis, 5-HTP effectively raises brain serotonin levels. Used for mood support, anxiety, sleep, and appetite control. More effective than L-Tryptophan because it bypasses the rate-limiting enzyme step.
Agmatine Sulfate
A metabolite of L-arginine produced by decarboxylation. Agmatine is an endogenous neuromodulator that acts on multiple receptor systems — it blocks NMDA receptors, activates imidazoline receptors, inhibits nitric oxide synthase, and modulates opioid signaling. This makes it useful for neuropathic pain, mood, stress resilience, and as a complement to other nootropics. Also enhances insulin sensitivity and nitric oxide production.
ALCAR
Acetyl-L-Carnitine is an acetylated form of L-Carnitine that crosses the blood-brain barrier more effectively than regular L-Carnitine. In the brain, it donates its acetyl group for acetylcholine synthesis and supports mitochondrial fatty acid oxidation for energy. Used clinically for age-related cognitive decline, depression, and diabetic neuropathy.
Aniracetam
A fat-soluble racetam roughly 5-10x more potent than Piracetam by weight. Known for its anxiolytic (anti-anxiety) properties alongside cognitive enhancement — a combination that makes it popular for social situations and creative work. It modulates both glutamate and dopamine/serotonin systems, giving it a unique mood-lifting quality that other racetams lack.
Ashwagandha
An Ayurvedic adaptogen used for over 3,000 years that has become one of the most popular and well-studied supplements for stress, anxiety, and cognitive function. Ashwagandha (Withania somnifera) significantly reduces cortisol levels, improves stress resilience, and enhances memory and reaction time. KSM-66 and Sensoril are the two most studied standardized extracts.
B-Complex
The B vitamins (B1, B2, B3, B5, B6, B9, B12) are essential coenzymes in brain energy metabolism, neurotransmitter synthesis, and methylation reactions. Deficiency in any B vitamin impairs cognitive function. B12 and folate deficiency specifically cause irreversible neurological damage if untreated. A high-quality B-complex is foundational for any nootropic regimen, particularly for vegetarians, older adults, and those under chronic stress.