This Is the One Nutrient Neurologists Say Most People Over 50 Don’t Get Enough Of

Neurologists often describe puzzles, such as crosswords, as “brain food.” They certainly keep the brain active and can lower your risk of cognitive decline. However, in order to ace your New York Times puzzle of choice—and stay healthy, more generally—the brain needs actual, nutrient-dense food.

Dr. Ella Akkerman, MD, a neurologist at VSI, says that our body needs nutrients to ensure that biochemical reactions throughout the body, including those in the brain, function normally.

“Some of these nutrients our body can manufacture on its own, but some we have to consume in our diet as a fuel for our body to convert to other necessary chemicals,” she explains. “The nutrients that our body cannot manufacture on its own are called ‘essential.'”

Dr. Akkerman says that it’s especially important to be mindful of your nutrient consumption as you age and your risk of cognitive decline increases right along with the candles on your cake. She and another neurologist stress that it’s especially important to ensure you’re getting the right amount of one specific nutrient when you’re over 50.

The problem? Many people aren’t. Here’s the one nutrient neurologists say most people over 50 aren’t getting enough of, and how to incorporate it into your diet. Scroll on for the missing puzzle piece that’ll help improve your brain health.

The Nutrient People 50+ Usually Need More Of for Brain Health, Neurologists Reveal

Neurologists are urging people over 50 to ensure they’re getting enough omega-3 fatty acids, which are vital for brain health.

“Omega-3s are integral to the brain’s structure and function,” explains Dr. Manisha Parulekar, MD., FACP, AGSF, CMD, the director of the division of geriatrics at Hackensack University Medical Center. “Omega-3s are a type of polyunsaturated fatty acid that are essential for human health, meaning the body cannot produce them in sufficient quantities and must obtain them from food.”

She notes that there are three primary types of omega-3 fatty acids.

• Alpha-linolenic acid (ALA)

• Eicosapentaenoic acid (EPA)

• Docosahexaenoic acid (DHA)

“ALA is found mainly in plant oils like flaxseed and walnuts,” Dr. Parulekar points out. “EPA and DHA are most famously found in fatty fish and are considered the most biologically active forms, playing direct roles in brain function and inflammatory processes throughout the body.”

Is Omega-3 Good for Brain Health?

Omega-3 is a vital nutrient for brain health. “Omega-3s in the body serve as components of chemicals called phospholipids that are building blocks of cell membranes,” Dr. Akkerman says. “DHA, in particular, is found in high concentrations in the retina and brain.”

Indeed, Dr. Parulekar adds that the brain is composed mainly of fat (60%), with DHA being the most prominent omega-3 fatty acid. However, remember, your body doesn’t produce enough DHA on its own. You need to load up on it through other sources, such as food.

“When you consume adequate DHA, it is incorporated into these membranes, making them more fluid and flexible,” she says. When the membranes are more fluid, she adds, the brain cells can communicate better with one another through nerve signals.

“Essentially, DHA helps ensure the brain’s ‘wiring’ and ‘messaging systems’ operate efficiently,” Dr. Parulekar explains. “Plus, both EPA and DHA are converted into powerful anti-inflammatory molecules called resolvins and protectins, which help [crack down on] chronic inflammation, a key driver of neurodegenerative damage and cognitive aging.”

In other words, omega-3s can help keep your brain “young” and functioning. Dr. Parulekar says research links higher intake of fatty fish and omega-3s with lower risks of dementia and Alzheimer’s disease.

“While not a cure, omega-3s appear to support brain resilience by improving blood flow, reducing inflammation and providing the essential building blocks for maintaining brain structure and function as we age,” she says.

How Much Omega-3 Do I Need per Day for Brain Health?

Dr. Parulekar notes that there’s no universal recommendation, but points to several health organizations that recommend that healthy adults consume at least 250 to 500 mg of combined EPA and DHA daily to support their overall health.

“For brain health specifically, the distinction between EPA and DHA becomes more important,” she explains. “DHA is the key structural component, so ensuring adequate DHA intake is critical for cognitive support…A practical goal for most adults over 50 is to aim for at least 500 mg of combined EPA and DHA daily, with an emphasis on DHA for cognitive maintenance.”

Dr. Akkerman says excellent sources of omega-3s include:

• Plant oils like soybean and flaxseed (ALA)

• Fish (DHA/EPA)

• Fish oil (DHA/EPA)

• Krill oils (DHA/EPA)

It’s possible to be deficient in omega-3 fatty acids. However, symptoms, such as joint pain and cognitive issues, are flags for other conditions. It’s best to seek a formal diagnosis.

“Omega-3 Index test, which measures the amount of omega-3s in your red blood cells, can be a reliable way to determine if you are Omega-3 deficient,” Dr. Akkerman explains.

Should I Take an Omega-3 Supplement for Brain Health?

It depends on your diet and health goals, Dr. Parulekar explains, sharing, “The ‘food first’ approach is generally recommended, meaning it’s best to get your nutrients from whole foods like fatty fish.”

Examples of fatty fish include salmon, mackerel or tuna. You can also get omega-3 from sources like eggs or avocados.

However, she reports that omega-3 supplementation can be practical and effective for some people. You might benefit from taking a supplement if you:

• Can’t eat fatty fish at least twice weekly because of dietary restrictions or preferences, like vegetarianism or veganism

• Have food allergies that prevent you from consuming omega-3s via food

• Prefer the supplement over foods

• Need assistance controlling triglycerides or other inflammatory issues (under healthcare guidance)

Speaking of healthcare guidance: “Excessive doses [of omega-3s]…can reduce the ability of the blood to clot and reduce the immune system response,” Dr. Akkerman explains.

“Consulting with a health professional is essential when initiating new supplements.”