Salmon vs. Fish Oil Supplements: Which Is Better for Brain Health?

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• DHA and EPA are essential omega-3 fats for brain health that need to come from dietary sources.

• Fatty fish, like salmon, or supplements are two of the most popular ways to get DHA and EPA.

• Salmon has a nutritional edge because it provides additional nutrients for brain health.

Omega-3 fats, such as DHA and EPA, play an important role in brain health, and are particularly abundant in salmon and fish oil supplements. These fats help maintain and form brain cell membranes, and are associated with several brain health benefits, including preserving memory, cognitive function and slowing cognitive decline. DHA and EPA are considered essential fats, because the body cannot make them on its own. This means they need to be consumed from the diet from sources like salmon or from supplements to support health.

Elana Natker, M.S., RD, shares one large analysis of 48 studies, which found those who consumed more DHA and EPA omega-3s had about a 20% lower risk of dementia or cognitive decline. Natker adds another Framingham Heart Study analysis found adults with higher blood levels of omega-3s had larger brain regions critical for memory and performed better on abstract reasoning tests. Omega-3s may be especially important during pregnancy and infancy, when low DHA levels are associated with impaired fetal brain development.

But which source is better for brain health, salmon or fish oil supplements? We spoke with registered dietitians to break down how these omega-3 sources compare for brain health, and when you may want to choose one over the other.

Salmon and Brain Health

Salmon is one of the richest food sources of the omega-3 fats for brain function, DHA and EPA. One 3-ounce serving of cooked Atlantic salmon provides roughly 1.0-1.2 grams of DHA and EPA combined, depending on where it was sourced. “DHA found in salmon is an important component of brain cell membranes,” says Patricia Bannan, M.S., RDN, NBC-HWC. In addition to DHA and EPA, salmon provides vitamin D, selenium, iodine and B vitamins that also contribute to brain health.

One meta-analysis of 35 studies showed that consuming two portions per week of fish, including fatty fish like salmon, was associated with improved executive function and reduced risk of cognitive disorders like dementia and Alzheimer’s disease. Two portions is close to nine ounces, which can be broken up into two 4.5-ounce portions.

It’s easy to work omega-3-rich salmon into your meal routine, where it can be grilled with vegetables, added to salads or grain bowls, or used in tacos or sandwiches. Canned salmon is another convenient, budget-friendly option that makes it easy to get more of this omega-3-rich fish without having to cook it from scratch.

Fish Oil Supplements and Brain Health

Fish oil supplements provide a convenient source of EPA and DHA, which can help fill in the gaps for those who don’t eat fish or aren’t able to get enough omega-3s in their diet. “There are hundreds of studies published on EPA and DHA supplementation for cognitive health, mental health and more,” says Natker. She notes the most established benefits of omega-3 supplementation and brain health are its role in brain development during pregnancy and infancy and for age-related cognitive decline.

The ideal dose for omega-3 supplements has not yet been established, but most major health organizations recommend a minimum of 200 to 500 milligrams per day. DHA and EPA amounts can vary in fish oil supplements, but generally range from 200 to 500 mg per serving. It’s important to note that many fish oil supplements list the total milligram dose of fish oil on the front of their package, but this total can contain other fats like omega-6s and omega-9s. With this, it’s recommended to check the label for exact EPA + DHA amounts when looking for a specific dose.

Natker says in addition to fish oil, you can also get your omega-3s from krill or algae oil supplements. Krill oil is a dietary supplement made from tiny shrimp-like crustaceans called krill, while algae oil is a vegetarian-friendly, plant-based form of omega-3s. Algae oil is just as rich in omega-3s as fish-based oils, as fatty fish build up their omega-3 levels from feeding on this algae.

There are multiple ways to take your preferred omega-3 supplement source such as in capsule, liquid, chew or gummy form. Choose the form that works best for you and your preferences. Omega-3 supplements should ideally be taken with food that contains dietary fat to maximize absorption and tolerance.

Which is Better for Brain Health?

Both salmon and fish oil are rich in omega-3s with research to support their role in brain health. However, salmon provides a few notable nutritional advantages. “I recommend a food-first approach when possible, so salmon gets my vote,” says Bannan, sharing that salmon not only supplies DHA and EPA, but also protein, vitamin D, vitamin B12, selenium and other nutrients to make up one nutrient-dense food.

This food-first approach often applies when comparing most foods with single-nutrient supplements, since foods provide a combination of nutrients that may work together to provide more meaningful benefits. However, Bannan notes a fish oil supplement can be useful for people who rarely eat salmon or have difficulty meeting their omega-3 needs through food. Some fish oil supplements may also contain a higher dose of DHA and EPA than some pieces of salmon, depending on where it was sourced from. You also know the exact dose you’re getting from a fish oil supplement, while doses in whole fish can vary.

Overall, the best source for you will be based on your individual diet, preferences and health goals.

How to Get Omega-3s if You Are Allergic to Fish (or Vegetarian)

Bannan says foods such as chia seeds, ground flaxseed, walnuts, hemp seeds and edamame also provide plant-based omega-3 ALA. However, the body only converts a limited amount of ALA into DHA and EPA. Therefore, a much larger amount of these plant-based foods are required to meet daily needs. Because of this, Bannan suggests an algae-based DHA and EPA supplement for those who cannot, or choose not to, eat fish, as algae is the original source of omega-3s that accumulate in fish.

Our Expert Take

Both salmon and fish oil supplements provide DHA and EPA for brain health, but salmon wins as it offers additional nutrients for overall health. Aim to include omega-3-rich fish like salmon regularly, when possible, and consider a fish oil, krill oil or algae-based supplement if you don’t eat enough fish or have trouble meeting your needs through food alone. Ultimately, the best choice is one that fits your diet, preferences and health needs while helping you consistently get enough omega-3s.

Read the original article on EatingWell