Wei et al. (2023). The Relationship of Omega-3 Fatty Acids with Dementia and Cognitive Decline: Evidence from Prospective Cohort Studies of Supplementation, Dietary Intake, and Blood Markers. Am J Clin Nutr.
As women in midlife, many of us are starting to notice subtle changes in memory, focus, and mood. The hormonal shifts of perimenopause can affect how our brains function, and some of us may even be concerned about our future risk of dementia or Alzheimer’s disease (AD). The good news? A particularly good study by Wei et al. (2023) published in the highly regarded American Journal of Clinical Nutrition conducted a longitudinal observational study of over 1000 participants and systematic review (gold standard summary of the scientific literature) showed that omega-3 fatty acids — especially from fish — could play a powerful protective role.
(DHA, EPA and AHA)
Omega-3s are healthy fats that include:
DHA (docosahexaenoic acid) – crucial for brain structure and function
EPA (eicosapentaenoic acid) – helps regulate inflammation
ALA (alpha-linolenic acid) – a plant-based omega-3
While ALA comes from sources like flaxseeds and walnuts, DHA and EPA are found mostly in fatty fish like salmon and sardines. AHA is classed as an essential fatty acid meaning we need it in our diet. Although DHA and EPA are not essential and can be made in the body from ALA, this process is unlike to result in sufficient amounts to generate the health benefits seen from DHA and EPA.
What did they show?
The original research followed over 100 individuals (male and female) with data on their omega-3 supplement use or biomarker (blood markers of omega-3 intake) over a 1-6 year follow up. They showed that long-term use of omega-3 supplements may lower the risk of Alzheimer’s, particularly in people with mild cognitive changes and those carrying the APOE ε4 gene — the strongest genetic risk factor for Alzheimer’s Disease (AD).
Other findings include:
Daily doses above 1g of EPA/DHA may be more effective
DHA helps protect neurons and support brain structure
Although EPA is rarely found in the brain, it is important to balance inflammation and immune function associated with AD pathogenesis
Important note: omega-3 can impact on blood clotting, alongside some negative side effects and have negative interactions with medications therefore consult your medical professional before using any omega-3 supplements.
🍽 Try This Brain-Friendly Recipe
Serves 2 | Omega-3-rich | Anti-inflammatory | Perimenopause-friendly
Ingredients:
2 salmon fillets (approx. 120g each)
1 tbsp olive oil
1 cup cooked quinoa
1 cup brocolli
½ avocado, sliced
Juice of ½ lemon
Walnut Pesto:
½ cup walnuts
1 cup fresh basil
1 garlic clove
¼ cup olive oil
1 tbsp lemon juice
Pinch of sea salt
Instructions:
Preheat oven to 180°C (350°F). Drizzle salmon with olive oil and bake for 12–15 minutes.
Steam broccoli for 5-6 minutes
Blend all pesto ingredients in a food processor until smooth.
Layer quinoa, broccoli, avocado, and salmon in a bowl. Drizzle with walnut pesto and a squeeze of lemon.
💡 Tip: Aim for at least two servings of oily fish a week or talk to your healthcare provider about high-quality omega-3 supplements.