Getting Omega-3 From Food

DHA is a structural component of neuronal membranes and the food route to it is narrower than most people realise.

The forms

Alpha-linolenic acid comes from plant sources including flaxseed, chia, walnuts and rapeseed oil. EPA and DHA come mainly from oily fish and, ultimately, from the algae fish eat. The critical point is that conversion of ALA to EPA and particularly to DHA in humans is inefficient — commonly cited as a small percentage — and is further reduced by high omega-6 intake, which competes for the same enzymes.

Food sources

Oily fish is the main dietary source: salmon, mackerel, sardines, herring, anchovies and trout. Tinned sardines and mackerel are inexpensive and among the better value nutrition purchases available. Two portions of oily fish weekly is the common dietary recommendation. For people avoiding fish, algal oil supplies DHA directly and is the appropriate route rather than relying on flaxseed.

Practical points

Mercury considerations apply to larger predatory fish and matter particularly in pregnancy; smaller oily fish are lower in mercury and higher in omega-3, which makes sardines and anchovies a good choice on both counts. If supplementing, check EPA and DHA content rather than total fish oil weight, since capsule weight includes other fats. Oxidation is a genuine quality issue in fish oil products, and a strongly fishy smell suggests it.

A note on Cognicept

We publish this blog on the Cognicept official website, so treat anything we say about our own product as coming from an interested party. Cognicept is a liquid dropper supplement taken daily, and it makes no claim to treat, cure or prevent memory loss, dementia or any other condition. It also has a documented verification problem we cover in our reviews and complaints report.