Omega-3 (DHA/EPA)

CLimited / mixed

Memory benefit mainly shows up in older adults with low intake or mild decline — not reliably in healthy young people.

Grade C — Limited / mixed

What it does

DHA is a structural brain fat. Supplementation helps memory in some older or low-baseline populations; evidence in healthy young adults is weak.

~1–2 g/day combined EPA+DHA from fish oil or algal oil. Or just eat oily fish twice a week.

Don't expect a focus boost if you already eat fish. Quality/oxidation of fish oil matters.

Yurko-Mauro K, et al. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline (MIDAS). Alzheimers Dement.

2010 · RCT, 485 older adults

DHA improved episodic memory and learning in adults with age-related cognitive decline.

Effect: Halved the number of memory errors vs placebo in the target group.

Should this be in your routine?

Ask the coach — it'll tailor doses to your sleep, goals and current stack.