Omega 3
Other names Ω−3 Fatty Acids, N−3 Fatty Acids, PUFAs (Polyunsaturated Fatty Acids), Fish Oil
Omega 3's are fatty acids naturally found in fish, algae, and several other foods. It is supplemented by many people because of its purported benefits for mood and cognition. But what have studies in healthy humans actually found? Read on to find out what the science says.
Benefits
Read about the effects of Omega 3 in relation to the amount of evidence we've found
We analyzed data from 8 placebo-controlled studies on the effects of Omega 3 in healthy humans and summarized the results here:
| Effect | Effect size | Evidence amount |
|---|---|---|
| Stress | Minute positive | Moderate |
| Mood | Minute positive | Moderate |
| Energy | Minute positive | Relatively large |
| Focus | Minute positive | Relatively large |
Risks
The legality and side effects of Omega 3
You should always consider the risks of a nootropic before you use it.
Side effects
No negative side effects were seen in any of the studies that we reviewed.
Interactions
Supplements and drugs can interact with Omega 3 to increase or decrease the positive or negative effects you experience. If you are already using any supplements or drugs, speak with your trusted medical professional before you experiment with Omega 3. To learn more about the potential interactions between Omega 3 and other substances, use interaction-checker.
Legality
Is your country not included? Learn how to find out if Omega 3 is legal in your country.
Legality Disclaimer
The contents herein are not legal advice or a substitute for legal counsel. information is not intended to create, and receipt of it does not constitute, an attorney-client relationship. While we have done our best to be as accurate as possible in the information we convey to you about the legality of nootropics, there is a risk for inaccuracies and errors. If you’re uncertain about the legality of any of your actions, contact a legal counsel or your local authorities governing the legality of various substances you may want to use/import/travel with.
How To Use
Dose, frequency and duration
It is usually safer and more effective to use nootropics as they have been used in studies on humans. In the only study that we’ve reviewed, Omega 3 was used in the following ways:
- 400 Milligram doses for acute effects
- 400 Milligram doses for acute effects
- 400 Milligram doses for acute effects
- 500 Milligram doses for acute effects
- 540 Milligram doses for acute effects
- 600 Milligram doses for acute effects
- 600 Milligram doses for acute effects
- 700 Milligram doses for acute effects
- 1000 Milligram doses for acute effects
- 1160 Milligram doses for acute effects
- 1800 Milligram doses for acute effects
FAQ
Frequently asked questions about Omega 3
Which are the most relevant Omega 3 fatty acids for mood and cognition enhancement?
EPA and DHA [2][6] are the most studied Omega 3 fatty acids, which likely have some effects on mood and cognition.
On the whole, the evidence available suggests DHA is more effective as a cognitive enhancer.
According to placebo-controlled studies on the cognitive and affective effects of these fatty acids in healthy humans, DHA is likely safe and effective in 400-1000mg doses [28][29][5][3][1][4], and EPA appears safe and may be effective in 90-300mg doses. [8][36][35][34]
These doses are likely safe (and for some people effective) in children, adults, and the elderly.
For a high-quality fish oil with high DHA contents (525mg per capsule), see Nootropics Depot's 70% DHA Omega 3 Fish Oil.
Which foods are high in EPA and DHA?
The following are foods rich in omega 3 fatty acids [42][43]:
ALA is another omega 3 fatty acid which is essential to consume some of through your diet. However, the primary scope of this nootropic page is EPA and DHA.
Are studies for DHA or EPA only included on this page?
Yes, studies that examined the effects of either EPA or DHA alone on cognition and mood are included on this page.
Who should use Omega 3?
There’s a need for more high-quality scientific information about the safety and effectiveness of Omega 3. Specifically, there’s a great degree of individual variance in how people respond to nootropics in general and Omega 3 in particular. This means that if you use Omega 3, you may not experience the same effects as those that were seen in scientific studies on it.
It is currently largely unknown what factors play a role in whether a nootropic will be effective for a person.
While we wait for science to explain who is likely to respond to which nootropics, patient self-experimentation with nootropics that have been found safe and effective in placebo-controlled studies in healthy humans is a proven strategy to feel and perform better with the help of nootropics.
Studies
Studies conducted on the effects of Omega 3 in healthy humans
In the 8 studies that met our inclusion criteria, 1286 participants received Omega 3. In total, we examined 27 studies on the effects Omega 3, which you can find summaries of below.
This study is used in our recommendation engine calculations. Learn more about how we select studies
Summary
Omega 3 had no impact on cognitive functions in healthy elderly after 2 years of supplementation
Study groups
Elderly using 700 Milligram
This study is used in our recommendation engine calculations. Learn more about how we select studies
Summary
"After 50 d, recently acquired information was more likely to be forgotten by those who had consumed DHA. No significant differences in mood, reaction times, vigilance or visual acuity were found."
Study groups
Adults using 400 Milligram
This study is used in our recommendation engine calculations. Learn more about how we select studies
Summary
Omega 3 had no effect on cognitive performance in healthy adults
Study groups
Adults using 1160 Milligram
This study is used in our recommendation engine calculations. Learn more about how we select studies
Summary
"DHA supplementation appears to offer a safe and effective way to improve reading and behavior in healthy but underperforming children from mainstream schools. Replication studies are clearly warranted, as such children are known to be at risk of low educational and occupational outcomes in later life."
Study groups
Children using 600 Milligram
This study is used in our recommendation engine calculations. Learn more about how we select studies
Summary
"This RCT did not replicate results of the earlier DOLAB 1 study on the effectiveness of nutritional supplementation with DHA for learning and behavior."
Study groups
Children using 600 Milligram
This study is used in our recommendation engine calculations. Learn more about how we select studies
Summary
"There was a significant treatment effect on one cognitive measure (speed of word recognition), with the lower dose speeding, and the higher dose slowing, performance. Overall, the pattern of results strongly suggests that this effect was due to chance fluctuations in performance and that the treatments had no consistent or interpretable effect on performance. The results here do not suggest that supplementation with these doses of DHA for 8 weeks has any beneficial effect on brain function in cognitively intact children."
Study groups
Children using 400 Milligram
Children using 1000 Milligram
This study is used in our recommendation engine calculations. Learn more about how we select studies
Summary
"In this randomized, double-blind, placebo-controlled trial, we observed no overall effect of 26 weeks of eicosapentaenoic acid and docosahexaenoic acid supplementation on cognitive performance."
Study groups
Elderly using 400 Milligram
Elderly using 1800 Milligram
This study is used in our recommendation engine calculations. Learn more about how we select studies
Summary
"The only finding of note revealed that supplementation with EPA-rich FO may reduce subjective mental fatigue at times of high cognitive demand, although further investigation is required. These findings, taken together with other recent reports of null effects, suggest that dietary supplementation with n-3 PUFA in healthy, normally developing and impairment-free populations is unlikely to result in cognitive enhancement."
Study groups
Adults using 540 Milligram
Adults using 500 Milligram
Summary
"DHA, alone or combined with EPA, contributes to improved memory function in older adults with mild memory complaints."
Summary
"Term infant studies of DHA and ARA supplementation on neurodevelopment: results of randomized controlled trials."
Summary
"Results indicate that ingestion of n-3 PUFAs does not significantly alter cognitive performance in cognitively healthy persons."
Summary
"Supplementation with DHA is unlikely to be a “magic bullet” that will create geniuses. However, because of humans’ limited capacity to synthesise DHA de novo and its critical role in brain function it seems prudent that healthy individuals should include DHA in their diets for optimal cognitive performance through all stages of life."
Summary
"Although there is some evidence to suggest that n-3 PUFA intake is associated with reduced depressive symptoms, particularly in females, these results are generally limited to epidemiological studies, whereas results from randomized controlled trials are mixed."
Summary
"Several studies have demonstrated positive associations between blood DHA levels and improvements on tests of cognitive and visual function in healthy children. Controlled trials also have shown that supplementation with DHA and EPA may help in the management of childhood psychiatric disorders, and improve visual and motor functions in children with phenylketonuria. In all studies, DHA and EPA supplementation is typically well tolerated."
Summary
"The studies reviewed here are in accordance with previous research and do not provide evidence for the claim that supplementation with essential fatty acids as such is significant in order to achieve optimal visual function and cognitive development in healthy term infants."
Summary
"Current evidence indicates that n-3 LC-PUFAs administered during pregnancy or breastfeeding have no effect on the skills or cognitive development of children in later stages of development. Evidence regarding the improvement of cognitive function during childhood and youth or in attention deficit/hyperactivity disorder is inconclusive. Moreover, it is still unclear if n-3 LC-PUFAs can improve cognitive development or prevent cognitive decline in young or older adults."
Summary
No cognitive enhancing effects were found from Omega 3 supplementation
Summary
"There is marginal evidence that n-3 PUFA supplementation effects cognition in those who are n-3 PUFA deficient. However, there is no evidence of an effect in the general population ..."
Summary
"While it is tempting to believe that consuming more long chain omega-3 fatty acids will ameliorate widespread yet mild decrements in aspects of cognitive performance, RCT evidence is still weak and preliminary."
Summary
"Omega-3 supplementation is associated with an improvement of attentional and physiological functions, particularly those involving complex cortical processing."
Summary
"The results suggest that improved postnatal n-3 LC-PUFA intake in the first 6 months of life using high-dose infant FO supplementation was not beneficial to global infant neurodevelopment. However, some indication of benefits to early communicative development was observed."
Summary
"... no significant effects of DHA supplementation on cognitive functioning were found."
Summary
"This study contributed to available evidence on the cognitive and behavioral benefits of DHA in healthy school children."
Summary
"Rated anger and confusion increased with stress in the olive oil group, but remained stable in the fish oil group. However, fish oil had no further effects on mood, cognitive function, cortisol, or IL-1β. Fish oil exerted few effects in stressful and non-stressful situations, consistent with findings showing little influence of n-3 PUFA supplementation on mood and cognition in young, healthy individuals."
Summary
"This double-blind placebo-controlled proof-of-concept study provides further experimental evidence that LC-n3-FA exert positive effects on memory functions in healthy older adults. Our findings suggest novel strategies to maintain cognitive functions into old age."
Summary
"Findings do not support supplementing older adults with fish oil to prevent cognitive decline."
Summary
"Oily fish dose-dependently improved cognitive function, especially attention and cognitive flexibility, and reduced socioemotional problems. The results support the importance of n–3 LCPUFAs for optimal brain function and fish intake recommendations in children."
Last updated Saturday, June 10, 2023