How Omega-3 and B Vitamins Can Help Slow Down Memory Loss
By James Dennis C. Gumpal, M.D., J.D.
As we get older, many of us worry about losing our memory or developing conditions like Alzheimer’s disease. While there isn’t a cure for these problems yet, research shows that what we eat can make a big difference.
Two nutrients that stand out are Omega-3 fatty acids and B vitamins. Together, they may help slow down memory loss and protect the brain. Let’s take a closer look at how these two nutrients work.
What Are Omega-3s and B Vitamins?
Omega-3 fatty acids are healthy fats that are essential for brain health. They come from foods like fatty fish (such as salmon), walnuts, and flaxseeds.
The two key Omega-3s for brain function are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA helps keep the brain’s cells strong, while EPA helps fight inflammation, which can damage brain cells.
B vitamins are another group of important nutrients that support the brain. Vitamins B6, B12, and folic acid are particularly important because they help lower homocysteine, a substance in the blood that is linked to brain problems when levels get too high.
How Do Omega-3s and B Vitamins Help?
Omega-3s and B vitamins each have their own roles in keeping the brain healthy, but research shows they work even better together.
Omega-3s: These fats help the brain by reducing inflammation and protecting brain cells. DHA, especially, is critical for keeping the brain’s structure intact.
B Vitamins: B6, B12, and folic acid help lower homocysteine levels, which, if too high, can lead to memory loss and brain shrinkage over time.
What the Research Shows
Study 1: A study by Jernerén et al. (2015) looked at people with mild memory problems. They found that when people with high levels of Omega-3s took B vitamins, their brains shrank more slowly than those who took only B vitamins. In this study, people took 800 micrograms (µg) of folic acid, 20 milligrams (mg) of B6, and 500 µg of B12 daily, along with 600 mg of DHA and 400 mg of EPA (Omega-3s).
Study 2: Another study by Smith et al. (2010) found that high doses of B vitamins slowed brain shrinkage in people with high homocysteine levels. The same B vitamin doses were used, and while Omega-3s weren’t supplemented in this study, people with naturally high Omega-3 levels saw better results.
Study 3: In a study by Kwok et al. (2019), researchers found that B vitamins and Omega-3s together helped prevent memory loss in older adults with mild cognitive impairment.
How Much Should You Take?
Based on the studies, these are the daily amounts used:
• Vitamin B9 (Folic acid): 800 µg
• Vitamin B6: 20 mg
• Vitamin B12: 500 µg
• Omega-3s: 600 mg of DHA and 400 mg of EPA
Although generally safe, it would be prudent to inform your doctor about these supplements.
The Bottom Line
Combining Omega-3 fatty acids and B vitamins can be a powerful way to protect your brain as you age. The interaction between Omega-3 fatty acids and B vitamins provides compelling evidence for their combined use in slowing cognitive decline.
The studies reviewed suggest that B vitamins alone may have modest effects on reducing homocysteine and brain atrophy, but their efficacy is significantly enhanced when combined with high levels of Omega-3 fatty acids. This combination may be particularly beneficial for older adults and those at risk of cognitive impairment.
References
Dangour, A. D., Allen, E., Elbourne, D., Fasey, N., Fletcher, A., Richards, M., … & Uauy, R. (2010). Effect of 2-year n-3 long-chain polyunsaturated fatty acid supplementation on cognitive function in older people: A randomized, double-blind, controlled trial. The American Journal of Clinical Nutrition, 91(6), 1725-1732. https://doi.org/10.3945/ajcn.2009.29121
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Freund-Levi, Y., Eriksdotter-Jönhagen, M., Cederholm, T., Basun, H., Faxén-Irving, G., Garlind, A., … & Vessby, B. (2006). Omega-3 fatty acid treatment in 174 patients with mild to moderate Alzheimer disease: OmegAD study: A randomized double-blind trial. Archives of Neurology, 63(10), 1402-1408. https://doi.org/10.1001/archneur.63.10.1402
Jernerén, F., Elshorbagy, A. K., Oulhaj, A., Smith, S. M., Refsum, H., & Smith, A. D. (2015). Brain atrophy in cognitively impaired elderly: The importance of long-chain ω-3 fatty acids and B vitamin status in a randomized controlled trial. The American Journal of Clinical Nutrition, 102(1), 215-221. https://doi.org/10.3945/ajcn.114.103283
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Kwok, T., Lee, J., Lam, L., Woo, J., & Choi, K. C. (2019). A randomized placebo-controlled trial of using B vitamins to prevent cognitive decline in older mild cognitive impairment patients with low omega-3 fatty acid levels. Alzheimer’s & Dementia: Translational Research & Clinical Interventions, 5, 52-60. https://doi.org/10.1016/j.trci.2018.12.002
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National Institutes of Health (NIH). (n.d.). Study on cognitive enhancers and omega-3s. Retrieved from https://www.nih.gov/
This study compares the efficacy of omega-3 supplementation to commonly used cognitive enhancer drugs like donepezil and rivastigmine for patients with mild cognitive impairment (MCI).
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Oxford University. (n.d.). Omega-3 fatty acid status enhances the prevention of cognitive decline by B vitamins in mild cognitive impairment. Retrieved from https://clinicaltrials.gov/ct2/show/NCT00561368 -
This study from Oxford University and UAE University involved more than 250 participants with mild cognitive impairment. It found that higher levels of omega-3s (EPA and DHA) combined with B vitamins slowed cognitive decline in those with mild cognitive impairment, potentially delaying progression to Alzheimer’s.
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Quinn, J. F., Raman, R., Thomas, R. G., Yurko-Mauro, K., Nelson, E. B., Van Dyck, C., … & Aisen, P. S. (2010). Docosahexaenoic acid supplementation and cognitive decline in Alzheimer disease: A randomized trial. JAMA, 304(17), 1903-1911. https://doi.org/10.1001/jama.2010.1510
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Smith, A. D., Smith, S. M., de Jager, C. A., Whitbread, P., Johnston, C., Agacinski, G., … & Refsum, H. (2010). Homocysteine-lowering by B vitamins slows the rate of brain atrophy in mild cognitive impairment: A randomized controlled trial. PLoS One, 5(9), e12244. https://doi.org/10.1371/journal.pone.0012244
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UAE University. (n.d.). Clinical trial: Effects of omega-3 supplements in patients with Alzheimer’s disease. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3261306 -
A trial focusing on the effects of omega-3 fatty acids on cognitive function, neurodegeneration, and progression of Alzheimer’s. The study emphasizes the benefits of EPA and DHA in brain function and cognitive health.
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Van de Rest, O., Geleijnse, J. M., Kok, F. J., van Staveren, W. A., & Dullemeijer, C. (2008). Effect of fish oil supplementation on mental well-being in older people: A randomized, double-blind, placebo-controlled trial. The Journal of Nutrition, Health & Aging, 12(9), 516-520.