Taking DHA supplements has been linked with improved thinking skills, memory and reaction times in healthy people who have low DHA intakes. It has also benefitted people experiencing a mild decline in brain function (5Trusted Source, 6Trusted Source, 7Trusted Source).
Unlike DHA, EPA isn’t always linked with improved brain function. However, in people with depression, it has been associated with benefits like improved mood (8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source).
Taking fish oil, which contains both these fats, has been shown to help reduce the decline in brain function associated with aging (13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).
However, evidence for fish oil’s preservative effects on brain health is mixed (18Trusted Source, 19Trusted Source).
Overall, the best way to get the recommended amount of omega-3 fatty acids is by eating two portions of oily fish per week (20).
If you can’t manage this, then taking a supplement could be beneficial. You can find many supplements online.
More research is required to find out how much and what ratios of EPA and DHA are beneficial. But taking 1 gram per day of combined DHA and EPA is generally recommended to maintain brain health (21Trusted Source).
If you don’t eat the recommended amount of oily fish, consider taking a fish oil supplement to help promote good brain health and healthy brain aging.
Resveratrol is an antioxidant that occurs naturally in the skin of purple and red fruits like grapes, raspberries and blueberries. It’s also found in red wine, chocolate and peanuts.
It’s been suggested that taking resveratrol supplements could prevent the deterioration of the hippocampus, an important part of the brain associated with memory (22Trusted Source).
If this is true, this treatment could slow down the decline in brain function you experience as you get older (23Trusted Source).
Animal studies have also shown that resveratrol can improve memory and brain function (24Trusted Source, 25Trusted Source).
Additionally, one study on a small group of healthy older adults found that taking 200 mg of resveratrol per day for 26 weeks improved memory (26Trusted Source).
However, there currently aren’t enough human studies to be sure of resveratrol’s effects (27Trusted Source).
If you’re interested in trying it, you can find supplements in stores and online.
In animals, resveratrol supplements have been shown to improve memory and brain function. It’s not yet clear if the treatment has the same effects in people.