Quick Take
A large population study of older adults in southern Germany found that lower Omega-3 Index levels were linked with a higher likelihood of cognitive impairment. In short: if your red-blood-cell EPA+DHA is low, your brain health risk may be higher as you age.
Why Omega-3s Matter for Your Brain
EPA and DHA (the marine omega-3s) are built into brain cell membranes and help keep neurons flexible and well-signaled. The hippocampus—a region critical for memory and verbal recall—appears especially sensitive to omega-3 status. Higher blood omega-3s have also been associated with larger total brain and hippocampal volumes, a proxy for healthier brain tissue as we age.
The KORA-Age Study at a Glance
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Who: 720 community-dwelling older adults (mean age ~77) from the long-running KORA-Age cohort in southern Germany
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What: Omega-3 Index (EPA+DHA as % of RBC fatty acids) measured in 2012 by Omegametrix (lab led by co-inventor of the Omega-3 Index, Dr. Clemens von Schacky)
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Average Omega-3 Index: 6.4% (older Europeans typically run higher than younger U.S. populations)
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Cognition Measure: Validated telephone survey assessing orientation, memory, attention/calculation, and language; participants categorized as normal vs. mild cognitive impairment/probable dementia (pooled for analysis)
Omega-3 Groups
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Low: < 5.7%
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Intermediate: 5.7–6.8%
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High: > 6.8%
Note: Cut points were set to balance group sizes for statistical comparisons.
Key Findings
1) Low Omega-3 Index = Higher Odds of Cognitive Problems
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Low group had 77% higher odds of cognitive impairment vs. others
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Odds Ratio: 1.77 (95% CI: 1.15–2.73; p=0.009)
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Adjusted for age, sex, education, metabolic risk factors, depression/anxiety
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2) More Impairment in the Lowest Group
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Impairment prevalence:
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Low: 29.6%
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Intermediate: 15.8%
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High: 20.8%
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3) Other Patterns
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Participants with higher Omega-3 Index tended to be older, better educated, and less anxious. Across all groups, men showed more cognitive impairment than women.
What This Means for You
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An Omega-3 Index around ~7% was associated with lower risk of functional cognitive decline in this cohort.
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That’s close to the cardiovascular “green zone” often recommended (8–12%). Hitting that range may deliver dual benefits—for brain and heart.
Important: This was an observational analysis—it shows association, not proof of causation. Cognitive status was based on a phone instrument (useful for large cohorts, but not a clinical diagnosis).
How to Raise Your Omega-3 Index (and Track It)
1) Eat EPA+DHA-Rich Seafood (2–3x/week)
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Salmon, sardines, herring, mackerel, trout, albacore tuna (mind mercury guidance)
2) Consider a Quality Omega-3 Supplement
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Look for combined EPA+DHA; typical effective ranges are 1,000–2,000 mg/day, adjusted to your target Index and under your clinician’s guidance
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Algal DHA is a solid option if you don’t eat fish
3) Test, Adjust, Re-test
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Use an Omega-3 Index blood spot test to see your baseline
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Tweak intake and re-check in ~3–4 months (the lifespan of red blood cells)
Bottom Line
In older adults, lower Omega-3 Index levels were linked with higher odds of cognitive impairment. Aim for a higher Omega-3 Index through seafood and/or supplementation—and verify with testing—to support healthy brain aging.
