What’s The Scoop On Omega Fatty Acids?
By Kelsey Chadwick, MS RDN
April 18th, 2025
You’ve probably heard about omega fatty acids before, but what role do they actually play in our health? There are two commonly discussed types of omega fatty acids we’ll talk about today— omega-3 and omega-6. Both of these are considered polyunsaturated fats or PUFAS, which is more fun to say :)
There is ongoing research in many areas related to the benefits of omega fatty acids in our diet. In particular, studies have been done on omega-3 fatty acids and the potential benefits for heart health, as well as the role they play in preventing dementia and improving cognitive function.
As of 2020, there are over 55 million people living with dementia in the world, with the fastest growth in the elderly population in China, India and surrounding countries. To put this into even more perspective, every three seconds someone in the world develops dementia according to Alzheimer’s Disease International.
So, what’s the relationship between dementia and omega-3 fatty acids? The hypothesis that a diet high in omega-3s is associated with a reduced risk of cognitive decline comes from research that shows that patients with Alzheimer’s disease have lower serum levels of DHA (one important omega-3) than cognitively healthy people. Another study showed that fish consumption was associated with less cognitive decline after a five year follow up in healthy men ages 70-89.
Now you might be wondering if omega-3 supplementation benefits patients with Alzheimer’s disease. At this time, clinical trials suggest that omega-3 supplementation does not benefit patients with Alzheimer’s disease, however it may help patients with mild cognitive impairment.
Furthermore, you might be wondering if omega-3 supplementation affects older adults that have no cognitive impairment. One trial done in the United Kingdom showed that cognitive function did not differ between two groups - one group received two omega-3 supplements (500 mg DHA and 200 mg EPA) while the second group received a placebo daily for two years. At the end of the two years, cognitive function did not differ between the two groups, nor did cognitive function decline in either group.
Overall, research suggests incorporating a lifelong healthful and balanced diet is helpful in decreasing risk of developing dementia. Including omega-3s in your diet is part of a balanced diet. Omega-3s are mostly found in fatty fish like salmon, mackerel, herring, sardines, trout and anchovies. Other sources of omega-3 fats include walnuts, tofu, soybeans, canola oil, chia seeds, flaxseeds and flaxseed oil and eggs.
In addition to the role omega-3 fatty acids may play in reducing risk of cognitive decline, there is increasing research that shows omega-3 fatty acids may help protect against heart disease, lower cholesterol, blood pressure, triglycerides, and improve blood vessel function. Wow!
Here are a few tips for increasing your intake of omega-3 fats in your diet:
Opt for fish as your protein one to two times per week. If you don’t like fish, try out tofu or a soy-based plant protein.
Add a salad dressing made with flaxseed oil to your salad.
Add walnuts to a homemade trail mix for an afternoon snack a few times a week
Add a mix of chia seeds and flaxseeds to your oatmeal or cereal