Can Fish Oil Boost Memory?

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“We have pretty good evidence on fish intake and its role in brain health,” says Puja Agarwal, PhD, a nutritional epidemiologist and an assistant professor of internal medicine at Rush University Medical Center in Chicago. “A higher fish intake is associated with a lower rate of memory decline over time, as well as a lower risk of developing Alzheimer’s disease.”

It's important to get enough omega-3s in your diet to help maintain and improve cognition and memory — and to know which sources are best.

Fish oil contains the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Both are crucial for brain health, as they are key structural components of neuronal membranes, the outer boundary of nerve cells.

“Synaptic plasticity is how we learn new things, form memories, and recover from brain injuries,” Dr. Avena says “Think of it like a path in a forest — when you walk it often, it becomes clearer and easier to follow (a stronger connection), but if you stop using it, it fades away (a weaker connection). This flexibility helps the brain stay sharp and adapt to new challenges.”

EPA, on the other hand, has anti-inflammatory effects that may reduce neuroinflammation, a factor implicated in cognitive decline and mood disorders, says Avena.

Research has shown that consuming fish oil as a regular part of your diet can potentially help with:

Age-Related Memory Loss Some evidence suggests that fish oil may slow normal age-related memory loss in older adults.

While consuming fish oil won’t give you an instant “memory boost,” Avena says omega-3s are important for brain health at any age. “The earlier you introduce them, the better.”

But the research is mixed in this area, says Natalie Rizzo, RD, the author of Planted Performance. “Some studies do show that supplementing with fish oil may prevent cognitive decline that comes with aging. Other studies suggest this isn't the case in a healthy population. It's always best to talk to your doctor about these things, but if you have risk factors for cognitive decline, there is probably no harm in taking a fish oil supplement.”

Will Extra Fish Oil Make Me Smarter?

While fish oil may help preserve memory and cognitive function in some people and potentially reduce the risk of dementia, taking more than is recommended will not make you smarter.

“Taking fish oil will not make you smarter or help you remember more if you already have an adequate intake [of omega-3s],” says Hussein Yassine, MD, a professor of neurology at the Keck School of Medicine in Los Angeles.

“If you’re already at baseline, more is not going to be better. This is not an 'intelligent pill,' — you can’t take it and start remembering things,” he adds.

Most experts agree that the best way to get omega-3 fatty acids is by eating fatty fish, which contain the highest amounts of EPA and DHA. These fish include salmon, mackerel, and trout. Fish oil supplements are not thought to be as beneficial.

“Whole fish provides additional nutrients and bioavailability advantages over supplements,” says Avena.

Dr. Yassine notes that, overall, fish oil supplementation trials have been inconclusive. “Fish is complex. Even the actual DHA and EPA in fish is not the same as what is present in supplements,” he says

For people who don’t eat fish, Avena says algal oil is the best plant-based source of DHA and EPA, as it’s derived from the same marine algae that fish consume.

How Much Fish Oil Should I Take?

“Research shows that when comparing people who are consuming one or more servings of fish per week to those who are eating less, fish eaters experience less cognitive decline over the years,” Dr. Agarwal says.

“That should be encouraging, because this is a simple lifestyle modification to maintain brain health,” Agarwal says.

According to Avena, other steps people can take to improve memory include:

• Get regular physical exercise, which boosts blood flow to the brain and supports cognitive function.
• Prioritize quality sleep, which is essential for memory consolidation.
• Spend time doing activities that promote mental stimulation, like playing word games, puzzles, or learning new skills. These strengthen neural connections and enhance cognitive resilience.
• Seek social engagement and manage stress through activities like meditation or mindfulness; these also contribute to brain health.

“While no single activity is a magic bullet, a combination of these habits can have a significant positive impact on memory over time,” Avena says.

• Fish oil, found in fatty fish such as salmon, mackerel, and trout, contains omega-3 fatty acids, which have a positive effect on brain health and may stave off cognitive decline and problems with memory.
• It's preferable to get fish oil from your diet rather than from supplements, because the omega-3s are more effectively absorbed by the body when consumed in food.
• Talk to your doctor before starting to take fish oil supplements.
• Other ways to boost brain health and cognition include adequate sleep, exercise, and stress reduction.