This Healthy Fat Can Improve Your Cognition

Many seniors feel the effects of cognitive decline that impact their quality of life.

New research is showing that a simple healthy fat can help.

Mild cognitive impairment (MCI) is the cognitive area between the normal

cognitive decline of aging and the serious cognitive decline of dementia. It

causes difficulties with memory, thinking, judgement and language but falls short

of the drastic impact on independence and daily activities of Alzheimer’s disease.

As many as 42% of seniors experience MCI. Drugs don’t help. But healthy

omega-3 essential fatty acids might.

Lifestyle improvements, including good nutrition, physical activity and cognitive

stimulation reduce the risk of cognitive decline. Now, you might want to add

omega-3 EFA’s.

Omega-3 EFA’s show promise for cognition because they reduce

neuroinflammation, enhance synaptic function, and support neuronal membrane

composition, fluidity and integrity. They are the best dietary fats to incorporate

into your brain cells.

This umbrella review included 9 systematic reviews of 14 controlled studies of

26,881 people who were 40 or older and had MCI. All of them used the Mini

Mental State Examination (MMSE). The MMSE assesses cognitive function and

is effective for diagnosing dementia.

The benefit of supplementing omega-3 EFA’s on cognition was evident and

consistent. 7 of the 9 systematic reviews included in the umbrella review showed

improvement on MMSE scores. Pooling all the results in a meta-analysis

revealed a modest, but statistically significant, benefit for omega-3’s.

This comprehensive study suggests that, in addition to eating healthily, getting

enough physical activity and sleep, and cognitive stimulation, supplementing with

omega-3 essential fatty acids can improve cognition and help prevent cognitive

impairment.

Nutrients. 2025;17(18), 3002.