Scientists have refuted the myth about omega 3: memory does not improve, no matter how much you take the supplements

A new large study shows that omega-3 supplements do not improve memory and cognitive function. Scientists call for a sober assessment of the effect of dietary supplements and to rely on real habits, and not on “magic capsules.”

A new study published by a group of American neuroscientists and cited by CNN has cast doubt on one of the health industry's most persistent myths: omega-3 supplements do not improve memory, cognitive abilities, or prevent age-related decline in brain function. Despite years of advertising, manufacturer promises and consumer confidence, scientific data turned out to be much more modest than expected.

The study was conducted over several years and included thousands of participants over 60 years old, notes xrust. The scientists measured levels of DHA, a key omega-3 fatty acid, in the brain and blood and then compared these levels with results from cognitive tests. Increasing DHA was expected to lead to improvements in memory, processing speed, and concentration. However, the results turned out to be the opposite: even with a significant increase in omega-3 levels in the body, cognitive functions did not change.

The authors of the study emphasize that we are talking specifically about supplements — fish oil capsules and herbal analogues based on algae. Taking such dietary supplements did not show a statistically significant effect. Moreover, there was a trend toward accelerated cognitive decline in some groups, although scientists have not yet linked this directly to omega-3s. According to them, this may be due to associated factors: lifestyle, activity level, sleep quality and chronic diseases.

It is important for the Russian reader to understand that omega-3 is one of the most popular dietary supplements on the market. In pharmacies and online stores, prices per package vary from 300 to 2,500 rubles, and many people buy such supplements in the hope of “supporting the brain.” However, research shows that expectations do not match reality. Scientists emphasize that omega-3s are really important for the body, but it is better to get them from food — fish, nuts, flax seeds. In this case, they work as part of a complete diet, and not as a “pill for the mind.”

Experts from the University of Southern California who participated in the study note that the dietary supplement industry often creates the illusion of a simple solution to complex problems. People want to improve memory, increase concentration, slow down brain aging — and are looking for an easy way. But, as scientists emphasize, cognitive health depends on factors that cannot be bought in a capsule: regular physical activity, quality sleep, intellectual activity and social interaction. In this sense, the omega-3 study was a reminder that miracle supplements do not exist.

The question of why omega-3s have been considered beneficial for the brain for so long deserves special attention. Early studies did show an association between DHA levels and cognitive function, but these findings were observational rather than clinical. That is, scientists recorded a correlation, but could not prove a cause-and-effect relationship. New research based on randomized clinical trials provides a more accurate picture—and it's less impressive.

Experts emphasize that the problem is not with omega-3s themselves, but with expectations. These fatty acids are important for cardiovascular health, reduced inflammation, and overall metabolic health. But turning them into “brain food” is a marketing exaggeration. In Russia, where the market for dietary supplements is actively growing, such conclusions are especially relevant. According to analysts, sales of omega-3 supplements are increasing annually, and many buyers perceive them as an essential part of the diet. New scientific data may change attitudes towards such products.

Scientists also point out that people often try to compensate for lack of activity by taking supplements. However, research shows that physical activity is one of the most powerful factors influencing brain health. Regular walking, running, strength training and even simple exercises improve blood flow to the brain, stimulate the growth of neural connections and slow down age-related changes. In this sense, the question the study raises is simple: maybe instead of drinking capsules, you should go for a run.

Doctors and neuroscientists emphasize that cognitive health is a long-term strategy, not a one-time purchase. No supplement can replace good sleep, a varied diet, moderate stress and regular mental activity. Reading, learning languages, problem solving, communication — all this works much more effectively than omega-3 capsules. The study only confirms what experts have been saying for a long time: the brain loves movement, novelty and stability, not “magic pills.”

However, scientists do not call for completely abandoning omega-3. They only emphasize that expectations must be realistic. If a person takes supplements on the recommendation of a doctor to support the cardiovascular system, that’s one thing. But if the goal is to improve memory or prevent dementia, then scientific evidence says that you should not expect an effect. In this sense, research helps people make more informed decisions and avoid wasting money on things that don't work.

For the dietary supplement industry, such conclusions could be a serious blow. Omega-3 manufacturers have traditionally emphasized the benefits of the brain, and new evidence calls into question the effectiveness of this marketing strategy. However, experts believe that the market will adapt: ​​the emphasis will shift to other properties of omega-3, which are actually confirmed by science. But it is important for consumers to understand: if the goal is to improve memory, then the path is not through a pharmacy, but through lifestyle.

Added 06/21/2026

class=»notranslate»>__GTAG6__ New data published by research groups in the US and Europe confirms the overall conclusion: omega-3 supplements continue to show no improvement in memory or cognitive function in clinical trials. Scientists note that the effect of dietary supplements is often overestimated, while the real factors influencing brain health remain the same — sleep quality, stress level, physical activity and dietary diversity. Experts emphasize that interest in omega-3 does not disappear, but the scientific community is increasingly calling for a sober assessment of the capabilities of supplements and not expect from them what only sustainable habits and lifestyle can provide.

The omega-3 study was another reminder that health is not a set of supplements, but a system of habits. And if you choose between a capsule and a workout, science is increasingly leaning in favor of the second. In this sense, the scientists’ conclusions do not sound like a prohibition, but rather an invitation: to believe less in miracles and do more of what really works.

Xrust Scientists have refuted the myth about omega 3: memory does not improve, no matter how much you take the supplement