ZOE Science & Nutrition
ZOE Science & Nutrition
ZOE
Omega-3s and brain health: what the science really says | Dr. Bill Harris & Prof. Sarah Berry
1 hour 3 minutes Posted Jul 24, 2025 at 11:06 am.
Do Omega 3s Really Protect Your Brain?
Are We Deficient in Omega 3?
Plant vs. Fish: Omega 3 Sources Explained
Are EPA & DHA Really "Essential"?
The Omega 3 Family Tree: ALA, EPA, and DHA
Plant Based Myth: Omega 3 Conversion Rates
The "Optimal" Omega 3 Level: Are You There?
Historical Omega 3 Intake: What Did Our Ancestors Eat?
Are Omega 3s Only For Heart Health?
Why Fish Oil First Made Headlines
Why Are Omega 3s so Great for Your Heart
Clearing the Confusion: Omega 3 Supplements for Heart Health
Omega 3s and Longevity
Omega 3s and Brain Health: The Latest Science
Dementia Risk: Omega 3 Levels in the Brain
Mental Health Breakthrough: Omega 3s for Anxiety & Depression
EPA vs. DHA for Depression: The Surprising Findings
The Blood Brain Barrier: Can Omega 3s Reach Your Brain?
Measuring Your Omega 3 Index: How to Get Tested
Mercury in Fish: Is it a Real Concern?
Farmed vs. Wild Salmon: What's the Difference?
The Omega 6 to Omega 3 Ratio: A Useless Metric?
Vegan & Vegetarian Options: Algae Based Omega 3s
0:00
1:03:53
Download MP3
Show notes
Omega-3 fatty acids have long been lauded for heart health benefits. Yet, emerging research now points to an even more profound impact, directly on our most complex organ: the brain.
Today, we delve into the critical, often misunderstood, role of omega-3s in cognitive function, mental well-being, and even the prevention of neurodegenerative conditions like dementia.
We are joined by Dr. Bill Harris, a globally recognised authority in omega-3 fatty acid research. Bill is a Professor at the University of South Dakota and has over 300 peer-reviewed publications. His foundational work includes pioneering studies on fish oil in the 1980s and shaping American Heart Association scientific statements.
In this episode, Dr. Harris - along with ZOE's Chief Scientist Professor Sarah Berry - illuminate why most individuals may be operating with suboptimal omega-3 levels, and the tangible implications this has for mood regulation, anxiety, and long-term brain resilience. We navigate nuances between omega-3 types like EPA and DHA, debunk common misconceptions surrounding plant-based sources and mercury content in fish, and explore the precise methods for assessing and improving your own "Omega-3 Index."
Unwrap the truth about your food šŸ‘‰ ⁠⁠Get the ZOE app⁠
🌱 Try our new plant based wholefood supplement - ⁠Daily 30+⁠
*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system
Follow ZOE on⁠ Instagram⁠.
Measure your Omega 3s https://omegaquant.com/https://omegaquant.com/
Timecodes
šŸ“šBooks by our ZOE Scientists
⁠The Food For Life Cookbook⁠
⁠Every Body Should Know This by Dr Federica Amati⁠
⁠Food For Life by Prof. Tim Spector⁠
Free resources from ZOE
⁠Live Healthier: Top 10 Tips From ZOE Science & Nutrition⁠
⁠Gut Guide - For a Healthier Microbiome in Weeks⁠ 
Mentioned in today's episode⁠
Associations of plasma omega-3 fatty acid levels and reported fish oil supplement use with depression and anxiety: A cross-sectional analysis from the UK Biobank, 2025
The Association Between Plasma Omega-3 Fatty Acids and Suicidal Ideation/Self-harm in the United Kingdom Biobank, 2025,
Plasma Omega-3 Fatty Acids and Risk for Incident Dementia in the UK Biobank Study: A Closer Look, 2013, NutrientsFish consumption advice is depriving children of neurolipids and other nutrients essential to brain and eye development, 2025, NeuroToxicology
Have feedback or a topic you'd like us to cover? Let us know ⁠here⁠.
Episode transcripts are available ⁠here⁠.