Omega-3s and Brain Fog in Midlife | What the Science Really Says

How Scientists Figured Out That Fat Could Be… Essential?

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Omega-3 fatty acids—especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—are best known for their heart benefits. But over the past few decades, scientists have also studied their potential to protect the brain.

This article explores how omega-3s work in the brain and what the research says about their effect on memory, focus, and mental fatigue—particularly in people aged 40 to 60.

The story of omega-3s goes back to 1929, when George and Mildred Burr discovered that some fats are essential to our diet. Without them, animals (and people) develop health problems (Burr & Burr, 1929).

In the 1950s, scientists learned that DHA is a major building block of the human brain. Then, in the 1960s and 70s, Danish researchers studying Greenland Inuit found that their diet—rich in omega-3s from fish—was linked to lower rates of heart disease (Harris, 2022; Bare Biology, 2022; Wikipedia, 2022).

What Omega-3s Are Really Doing in Your Brain

• They keep brain cells flexible: DHA is a key part of brain cell membranes, helping signals move smoothly (Liu et al., 2022).
• They reduce brain inflammation: Omega-3s calm immune activity that could otherwise damage brain cells (Liu et al., 2022).
• They protect against damage: These fats help prevent brain cell death and reduce oxidative stress, like “rust” in the brain (Muldoon et al., 2014).
• They support brain chemicals: Omega-3s help balance acetylcholine, dopamine, and serotonin, which affect memory and mood (Jankowska, 2025).
• They improve blood flow: Omega-3s can boost circulation to the brain, reducing fatigue (Liu et al., 2022).
• They support learning and adaptation: DHA helps the brain form new connections (Liu et al., 2022).

🧠 Why We Included Omega-3s in the myMind™ Formulation

When we created the myMind™ supplement, we weren’t interested in trends. We were interested in what actually works—especially for women navigating perimenopause and people navigating brain fog, focus dips, and mental fatigue in midlife.

That’s why Omega-3 fatty acids (specifically DHA and EPA) earned a central place in our formulation.

Here’s why:

• They nourish your brain at the structural level. DHA is a key component of your brain’s cell membranes. Without enough of it, communication between brain cells can get sluggish—something many of us feel as “fog.”
• They help reduce low-grade inflammation that can quietly interfere with focus, memory, and mood regulation.
• They support the very neurotransmitters—like dopamine, serotonin, and acetylcholine—that affect how clearly you think and how steady you feel.
• And while omega-3s alone aren’t a magic bullet, the evidence is clear: in people with low omega-3 status or early cognitive changes, supplementation has been shown to improve attention, mental clarity, and even emotional wellbeing (Wood et al., 2022; Andriambelo et al., 2023).

That’s why we didn’t just include omega-3s—we included them at a clinically relevant dose, based on studies showing the greatest effect.

myMind™ isn’t about boosting your brain to some unrealistic standard.
It’s about bringing you back to yourself—clearer, steadier, and more you.

So… Do Omega-3s Actually Help with Brain Fog?

Several studies have tested whether omega-3 supplements can improve focus, memory, and clarity in midlife. Here's what they found:

Study	Sample Size	Age Range	Duration	Main Outcome
Fontani et al. (2005)	33	40–55	35 days	Better reaction time, mood, and brain activity
VITAL trial (Kang et al., 2022)	3,424	60+	2–3 years	No significant benefit in cognition
Wood et al. (2022)	13 studies	Mostly 50+	2–36 months	Improved cognition in early memory decline
Andriambelo et al. (2023)	78 studies	40–60+	Varied	44% showed improvement in cognitive performance

What Does This All Mean?

If you’re in your 40s or 50s and starting to feel foggy, omega-3s might help—especially if your diet is low in these fats. They’re most helpful before major memory issues arise (Wood et al., 2022; Andriambelo et al., 2023).

Are Omega-3s Safe?

Yes. They’re generally well tolerated. Mild side effects like a fishy aftertaste or stomach upset are the most common (Castellanos-Perilla et al., 2024).

Should You Take Omega-3s for Brain Fog? Final Thoughts

Omega-3s aren’t a magic fix—but they may help keep your brain flexible, focused, and calm. For midlife adults, especially those with early signs of memory decline or low omega-3 intake, the research supports giving them a second look.

References

1. Andriambelo, B., Stiffel, M., Roke, K., & Plourde, M. (2023). New perspectives on randomized controlled trials with omega-3 fatty acid supplements and cognition: A scoping review. Ageing Research Reviews, 85, 101835.
2. Bare Biology. (2022). The history of fish oil and omega-3. https://www.barebiology.com/pages/the-history-of-fish-oil-and-omega-3
3. Burr, G. O., & Burr, M. M. (1929). A New Deficiency Disease Produced by the Rigid Exclusion of Fat from the Diet. Journal of Biological Chemistry.
4. Castellanos-Perilla, N., et al. (2024). An analysis of omega-3 clinical trials and a call for standardization. PMC11090157.
5. Harris, W. S. (2022). The Long, Winding Road of Omega-3 Research. Ballstad Global. https://ballstad.global/en/blogs/ballstad-articles-and-blogs/the-long-winding-road-of-omega-3-research-a-brief-history-according-to-dr-bill-harris
6. Jankowska, A. (2025). Omega-3 Fatty Acids: Key Players in Cognitive Function and Brain Health. Journal of Education, Health and Sport, 25(1), 77–92.
7. Kang, J. H., et al. (2022). Marine n-3 fatty acids and cognitive change among older adults in the VITAL randomized trial. Alzheimer’s & Dementia (N Y), 8(1), e12288.
8. Liu, Y., Liu, Z., Zhang, H., et al. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions. Frontiers in Aging Neuroscience, 14, 9641984.
9. Muldoon, M. F., Ryan, C. M., Yao, J. K., et al. (2014). Long-Chain Omega-3 Fatty Acids and Optimization of Cognitive Performance. Military Medicine, 179(suppl_11), 95–105.
10. Wikipedia contributors. (2022). Omega-3 fatty acid. https://en.wikipedia.org/wiki/Omega-3_fatty_acid
11. Wood, M., et al. (2022). Omega-3 Fatty Acids and Cognitive Function. Current Opinion in Lipidology, 34(1), 12–21.
12. Fontani, G., Corradeschi, F., Felici, A., Alfatti, F., Migliorini, S., & Lodi, L. (2005). Cognitive and physiological effects of Omega‐3 polyunsaturated fatty acid supplementation in healthy subjects. European Journal of Clinical Investigation, 35(11), 691–699.