By Jordan Casey, MS, Functional Medicine Nutritionist
When you hear “protecting your brain as you age,” Do you think of exercise, sleep, blueberries, and maybe BDNF if you’re a health enthusiast?
Do omega-3 fatty acids come to mind at the top of that list? Perhaps they should!
This essential nutrient consistently appears in brain-aging research, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
These long-chain omega-3s are not merely “anti-inflammatory” nutrients. DHA is a structural component of neuronal membranes and makes up a large fraction of the fatty acids in brain gray matter, while EPA plays a key role in modulating inflammatory signaling and vascular function in the brain.
Low omega-3 status has been associated with smaller brain volume, poorer cognitive performance, and a higher risk of age-related cognitive decline in observational studies [1].
Recent clinical trials and systematic reviews show that omega-3 supplementation offers modest cognitive benefits and important neuroprotective effects, especially in people with low baseline omega-3 status or early cognitive changes [2].
This article explores what current research shows about omega-3s, brain aging, and cognition, and why a phospholipid-rich krill oil like Formula IQ’s Krill IQ may offer unique advantages compared with conventional fish oil.
How Omega-3s Support Brain Function and Aging
DHA and EPA support brain health through multiple overlapping mechanisms. DHA is highly enriched in neuronal cell membranes, where it helps maintain membrane fluidity, receptor function, and synaptic signaling [3].
EPA and DHA are also precursors to specialized pro-resolving mediators that help turn off inflammatory responses once they have done their job [4].
A 2025 review in Frontiers in Nutrition summarized that omega-3s can protect neurons by reducing oxidative stress, regulating microglial activation, influencing the Nrf2/ARE antioxidant pathway, and modulating the gut–brain axis [4].
These processes are central to how the brain ages. Chronic low-grade neuroinflammation and oxidative damage are common features of age-related cognitive decline and neurodegenerative disease, so nutrients that help maintain membrane integrity and support resolution of inflammation are of particular interest.
Epidemiologic studies have also linked higher dietary omega-3 intake or higher omega-3 index levels with better performance on memory, attention, and executive function tasks, as well as lower risk of all-cause dementia over time [5].
What Recent Studies Say About Omega-3s and Cognitive Performance
Intervention trials testing omega-3 supplementation for cognitive outcomes have produced a convincing argument for including omega-3s as a foundational support nutrient.
A 2025 systematic review and meta-analysis found that omega-3 supplementation at around 2000 mg per day produced statistically significant improvements in several cognitive domains, including attention, perceptual speed, primary memory, visuospatial function, language, and global cognitive abilities [6]. The improvements were more pronounced in people with existing cognitive complaints or low baseline omega-3 intake.
Complementary work has examined brain structure and test scores. A 2023 study in older adults reported that higher omega-3 status was associated with larger total brain and hippocampal volume and better white matter integrity, suggesting structural preservation by omega-3s over time [7].
Other trials in older or at-risk populations have shown benefits for working memory, attention, or global cognitive performance, particularly in subgroups with higher inflammatory or metabolic burden [8].
Of importance, a 2025 meta-analysis concluded that omega-3 formulations did not consistently improve all forms of cognition across all trials included in the review. Still, it noted specific improvements within subgroups [9]. These findings suggest that quality and potency matter for omega-3 supplements, and that they are most beneficial when included as a long-term neuroprotective strategy, not as a stand-alone “one-off supplement to take during bouts of brain fog.
Omega-3s, Neuroprotection, and Healthy Brain Aging
Most convincing for the role of omega-3s as a long-term foundational nutrient is the growing interest in how omega-3s influence the trajectory of brain aging over the lifespan.
A 2023 overview in the American Journal of Clinical Nutrition reported moderate-to-high evidence that higher dietary omega-3 intake is associated with a 20% lower risk of cognitive decline or dementia [10]. Mechanistically, omega-3s appear to help maintain brain volume, reduce neuroinflammatory signaling, support vascular health, and stabilize synaptic networks over time [4].
Animal models provide further support, showing that long-term omega-3 supplementation can improve markers of brain aging, including neuronal survival, synaptic protein expression, and, in some cases, meningeal lymphatic function relevant to brain waste clearance and the formation of conditions like Alzheimer’s disease [11].
The Synergy Between Omega-3s and B Vitamins
Another important theme in brain-aging research is nutrient synergy. Several trials suggest that omega-3s and B vitamins may interact in meaningful ways.
The VITACOG trial, which enrolled older adults with mild cognitive impairment, found that high-dose folate, B6, and B12 slowed brain atrophy and cognitive decline, particularly in participants with higher baseline omega-3 status [12].
Secondary analyses and related work have shown that homocysteine, B-vitamin status, and omega-3 levels interact to determine the rate of brain atrophy and cognitive decline, suggesting that adequate omega-3s may be necessary for B-vitamin brain benefits to fully manifest [13].
From a practical perspective, this means that omega-3s sit within a broader biochemical network that includes methylation, vascular function, and membrane health. Supporting the brain with omega-3s while ignoring B-vitamin insufficiency (or vice versa) may leave some potential benefits on the table.
Is Krill Oil Better than Fish Oil for Omega-3s?
Most people are familiar with fish oil as a source of EPA and DHA. Krill oil provides the same essential omega-3s, but in a different molecular and nutrient context that may be particularly relevant for brain health.
Krill oil is naturally rich in phospholipids, especially phosphatidylcholine, which carry EPA and DHA in a phospholipid-bound form rather than almost exclusively as triglycerides, as is typical in standard fish oil [14].
Phosphatidylcholine itself is a major structural component of cell membranes and a key source of the nutrient choline, which is required for acetylcholine synthesis and normal liver and brain function [15].
Several human trials and kinetic studies have examined whether this phospholipid structure changes the way the body absorbs and utilizes EPA and DHA. A comparative study measuring plasma phospholipid fatty acids over 72 hours found that EPA and DHA from krill oil had higher area-under-the-curve bioavailability than the same fatty acids from fish oil or krill meal [16]. Other work suggests that krill oil can raise the omega-3 index and maintain choline levels in active adults, supporting both membrane composition and methyl-donor availability [17].
From a brain-health perspective, the phospholipid-rich matrix is especially interesting. Experimental work indicates that phospholipid-bound omega-3s and lysophosphatidylcholine forms may have preferential access to the brain via specific transporters at the blood–brain barrier; more human data are needed to confirm whether this translates into superior cognitive outcomes [18].
Krill IQ: A Brain-Supportive Omega-3 Strategy
Formula IQ’s Krill IQ is built around these biochemical realities. It provides EPA and DHA in a naturally phospholipid-rich form, along with inherent phosphatidylcholine-bound choline and astaxanthin. Rather than relying on heavily processed, heat-treated fish oil that may need synthetic antioxidants or fortification, Krill IQ delivers omega-3s in a structure that more closely reflects how marine fats exist in nature.
In the context of brain health, this means supporting neuronal membranes with both EPA/DHA and the phospholipids that help organize those membranes; contributing choline for acetylcholine synthesis and methylation pathways; and providing carotenoid antioxidant support from astaxanthin [19].
Research to date suggests that maintaining adequate omega-3 status over time is associated with healthier brain aging, modest improvements in specific cognitive domains, and lower risk of cognitive decline.
Krill IQ delivers these foundational neuronal building blocks for long-term structural support of the brain and nervous system in a single product that lets you get more from less. Our professional-grade, phospholipid-rich omega-3 support from krill oil is an excellent foundational, whole-food-based nutrient to promote healthy brain aging.
Supporting Your Brain for the Long Term
Cognitive health and brain aging are influenced by many factors: genetics, vascular health, metabolic status, sleep, physical activity, and nutrient intake, among others. Per emerging nutrition research, Omega-3s are another essential pillar across dietary patterns and interventions associated with better cognitive outcomes.
If you are looking for a brain-supportive omega-3 product that goes beyond basic fish oil, Krill IQ offers a clinically thoughtful choice. It provides EPA and DHA in a phospholipid-rich, choline-containing, antioxidant-supported matrix, designed for integration into a broader, long-term strategy for cognitive resilience and healthy brain aging.
