The #1 supplement every neuroscientist recommends

January 25, 2026

I've been following A LOT of neuroscientists for a while now. And here's something I've noticed: I've never seen a single one argue against Omega-3. not once.

0% of neuroscientists are against it. When you have that kind of consensus in hard science, that's when you know something's legitimately real.

200+ randomized controlled trials. 100s of meta-analyses. 40,000+ of research papers. This is the most researched brain supplement on the planet. no other supplement has this volume of human research.

Omega-3 doesn't just help one thing in your brain. It hits multiple brain systems at once:

  • memory (20-25% improvements in real trials)

  • processing speed (noticeable by week 8-12)

  • attention & focus (especially under cognitive load)

  • learning speed (better information encoding)

  • brain aging slowdown (literally slows cognitive decline)

  • neuroprotection (reduces inflammation, supports neuronal structure)

  • mood & anxiety (secondary but consistent)

we're talking 2.5 years of cognitive aging delay in cognitively healthy adults in one 30-month trial. Measurable on actual brain scans (MRI).

DHA vs EPA

Omega-3 isn't one supplement, it's actually two completely different compounds that do completely different stuff in your brain.

DHA is the structural builder, 20-30% of your brain is literally made of it. It rebuilds synapses, maintains neuron health, best for memory and long-term brain protection.

EPA is the anti-inflammatory mood regulator, it crosses the blood-brain barrier easier and produces molecules that fight brain inflammation, best for depression and anxiety.

For maximizing brainpower and memory you want DHA-heavy (2:1 or 3:1 DHA:EPA ratio).

If you're struggling with mood or anxiety on top of wanting better cognition? Go EPA-heavy (60%+ EPA). Most cheap fish oil brands don't specify the ratio, which is why they don't work, you're getting the wrong balance. Check the label, DHA should be higher than EPA if you're doing this for brain.

How much to take

Most people can get by with 1,000 mg EPA+DHA daily to maintain baseline brain health.

But we’re actually trying to improve our brain, and maximize cognitive potential. That's different.

Real gains happen at 1,500-2,000 mg EPA+DHA daily.

That's where you see the 20-25% memory improvements, measurable processing speed gains, actual brain aging slowdown.

Below 1,000 mg is ineffective, above 2,500 mg shows diminishing returns. So the sweet spot is 1,500-2,000 mg daily, two servings of Performance Lab (1,800 mg) or just eat one large salmon fillet (2,150 mg in one meal).

Take it consistently for 12 weeks minimum. By week 8-12 you'll catch yourself remembering things easier, processing faster, thinking clearer. That's when you know it's working.

Where to get Omega-3

FOOD.

Salmon - one 3.5oz fillet has 2,150 mg EPA+DHA.
Mackerel - even better, 1,370 mg per serving, cheapest high-omega-3 fish you can buy.
Sardines (canned) - 980 mg per 100g, convenient, cheap, tastes decent if you don't hate fish.
Herring - 2,150 mg per serving, underrated, usually cheaper than salmon.
Flax/Chia seeds - sound good but only convert 1-10% to actual usable EPA/DHA, so they don't really count for brain benefits.

Even eating fatty fish 3x weekly gets you maybe 4,000-6,000 mg per week. That's only 571-857 mg daily average. You need 1,500-2,000 mg daily to actually maximize brainpower. Unless you're eating salmon or mackerel literally every single day (which is expensive and boring), supplements are non-negotiable to hit your cognitive optimization goal.

SUPPLEMENTS.

Amazon.com - look for brands with 3rd-party testing logos (NSF, IFOS, USP), actual EPA+DHA dosage listed per serving (1,000-2,000 mg range), triglyceride form if possible, and reviews mentioning no fishy aftertaste.

Performance Lab Omega-3 - this is what i take. Algae-derived (vegan), 900 mg EPA+DHA per serving (600 DHA + 300 EPA), triglyceride form with 50% better absorption, third-party tested, zero aftertaste. I take 2 servings (1,800 mg) per day.

Do one thing today:

either

  1. Commit to fatty fish 3x/week and hit 1,500-2,000 mg with a supplement, or

  2. Admit you’re okay with your brain aging faster than it has to. There’s no neutral choice here.

— Ernest
Founder, Enhancing Brain

Check out previous issues @ EnhancingBrain.com