Omega-3 Fatty Acids (Specifically, DHA) Improve Working Memory*

Working memory1 is the amount of information we can mentally hold at any given time—essentially, it's the mental notepad your brain scribbles on when it needs to remember or process something.

Picture this: It's your lunch break and you're standing in line at the salad place down the street from your office. You decide to build your own salad bowl, but there are so many ingredients to choose from—do you want chickpeas or chicken? Kale or spring greens? Beets and sweet potato, or cucumber and tomato? 

Perhaps you're visualizing each veggie, nut, and protein being tossed into a bowl until it looks delicious in your mind, or maybe you're repeating ingredients in your head until they sound like a satisfying combo. Either way, your working memory is helping you hold that growing list of ingredients as you're taking in the menu so you can mentally assemble the perfect salad. 

Some people struggle with tasks that require working memory more than others and may find themselves in bouts of transient forgetfulness. If you regularly misplace items you need, you know exactly what I mean. (I once spent 20 minutes looking for my car keys and found them in my freezer, so trust me when I say I've been there.) And even people with strong working memories can encounter working memory problems when they're stressed or exhausted.

It turns out there's a supplement that can help us keep our keys out of the kitchen (literally and metaphorically). Our brains need omega-3 fatty acids to function optimally, and DHA is the perfect nutrient for the job.* 

A 2013 randomized controlled trial showed that DHA improves memory and the reaction time of memory2 in healthy, young adults.* When it came to working memory, men saw greater improvement than women, and women, alternatively, were found more likely to experience improved episodic memory (i.e., the ability to recall past events).*

Many other studies have found cognitive function benefits for adults of all ages. DHA intake and supplementation are tied to significant improvements in working and semantic memory3 (i.e., our general understanding/knowledge of the world), while episodic memory is helped by EPA and DHA (particularly when 1 gram or more of these fats are consumed daily).*

Adding omega-3s to your diet by upping your weekly fatty fish intake to two or more servings a week (per the American Health Association's recommendations5) and/or introducing a potent omega-3 supplement can not only ensure healthy omega-3 levels in the body but also help improve memory and overall cognitive function.*