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How To Get Brain-Boosting Omega-3s on a Plant-Based Diet

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How To Get Brain-Boosting Omega-3s on a Plant-Based Diet

The Role of Omega-3 Fatty Acids in Plant-Based Diets for Brain Health

Explore how DHA and EPA support brain function, and learn how plant-based omega-3s can help you maintain memory, focus, and cognitive health over time.

You’ve probably heard that omega-3s are good for your brain, and it’s true. These healthy fats play a big role in how we think, feel, and age. But if you follow a plant-based diet, getting the right kinds of omega-3s can be tricky. Most plant foods only contain ALA, a precursor to DHA and EPA, which are the forms your brain actually needs to thrive.

In this article, we’ll break down why omega-3s are so important for cognitive function, why plant-based sources don’t always deliver enough, and how newer options like algae-based DHA can help fill the gap. Plus, we’ll look at how pairing omega-3s with brain-supportive nutrients like Cognizin® Citicoline can offer a more comprehensive approach to brain health.

Why Omega-3 Fatty Acids Matter for Brain Health

Your brain depends on certain fats to function at its best, and omega-3s are uniquely important for cognitive health. These essential fatty acids support memory, focus, mood, and overall cognitive function. Among the three main types – ALA, EPA, and DHA – it’s DHA and EPA that offer the most benefits for brain health.

DHA (docosahexaenoic acid) is one of the most abundant omega-3s in the brain, especially in areas that handle learning and memory. It plays a critical role in building brain cell membranes and keeping them flexible, which helps brain cells send and receive signals efficiently. 

EPA (eicosapentaenoic acid), another important omega-3, is better known for its anti-inflammatory effects and its role in mood regulation. Research suggests EPA may help reduce symptoms of depression and anxiety, in part by modulating inflammatory pathways and neurotransmitter signaling.

A recent study highlights just how important these fatty acids are in midlife. A 2022 study published in Neurology found that adults with higher red blood cell levels of omega-3s, especially DHA, had larger hippocampal volumes and performed better on cognitive tests compared to those with lower levels. Some of these benefits were even more pronounced in people with a genetic risk factor for Alzheimer’s disease. The study findings indicate that maintaining healthy omega-3 levels in midlife may help protect the brain as we age and support long-term cognitive health. 

However, your body produces very little DHA and EPA on its own, so your brain depends on your diet to supply them. For those following a plant-based lifestyle, meeting those needs can be more complicated than it seems.

Why Plant-Based Diets May Fall Short on DHA and EPA

One of the biggest nutritional hurdles for plant-based eaters is getting enough of the brain-essential omega-3s: DHA and EPA. While many plant-based foods, such as flaxseeds, chia seeds, hemp seeds, and walnuts, are rich in the fatty acid ALA (alpha-linolenic acid), your body has to convert ALA into DHA and EPA for the brain to actually use it. Unfortunately, the conversion process is inefficient, with estimates suggesting less than 15% gets converted.

This means that even if you're eating plenty of ALA-rich foods, your brain might still be falling short on the forms of omega-3 it needs most. DHA, in particular, is highly concentrated in the cerebral cortex and gray matter, where it helps regulate communication between neurons.4,5,7 Research also suggests DHA promotes neuroplasticity, the brain’s ability to adapt, learn, and recover,  which is especially important for long-term cognitive resilience.

For those following a plant-based lifestyle, getting enough DHA can be difficult without fish or seafood. That’s why more people are turning to a reliable, vegan-friendly option that delivers DHA directly: algae.

Microalgae: A Plant-Based Brain Support Solution

Microalgae are one of the few plant-based sources of omega-3 DHA, making them a reliable choice for supporting brain health without relying on fish. In fact, fish get their DHA by eating algae, so going straight to the source is both efficient and sustainable.

Algae-based DHA supplements give your brain what it needs without relying on your body to convert ALA. If you follow a vegetarian, vegan, or mostly plant-based diet, they offer a simple way to fill a common nutritional gap. They're also a great choice for anyone with a fish allergy or looking for a more sustainable option.

Research shows that algae-oil supplements can raise omega-3 DHA levels in the blood, particularly in people following plant-based diets who tend to start with lower levels. Unlike ALA, which requires conversion, this form delivers DHA directly, making it a smart, evidence-backed way for plant-based eaters to stay on top of their omega-3 intake.

How Omega-3s and Cognizin® Work Together To Support Cognitive Health

Both DHA and Cognizin citicoline contribute to overall brain health, supporting key aspects of brain structure, neural signaling, and cognitive function. As mentioned earlier, DHA helps maintain the integrity of brain cell membranes. Citicoline, meanwhile, supports the production of phospholipids like phosphatidylcholine, which are essential for membrane health, and helps sustain healthy levels of neurotransmitters involved in memory and attention.

Together, they offer a complementary approach to brain support: DHA strengthens the structural foundation of brain cells, while citicoline helps fuel cellular activity and supports efficient signaling between neurons.

Whether you're plant-based or simply mindful of your brain health, combining the right omega-3 fatty acids with Cognizin offers a thoughtful, science-informed approach to daily cognitive support. This dual-nutrient approach supports focus, memory, cognitive function, and long-term brain health.




This article was written by an employee of Kyowa Hakko Bio Co., LTD, the company that owns the patent for Cognizin® Citicoline and supplies this ingredient to MOSH. The opinions expressed in this article are their own and are intended to provide valuable information to our readers.


This disclosure ensures transparency about the author’s relationship with Kyowa and the potential bias that could influence the content. It allows readers to make informed decisions while maintaining the integrity and trustworthiness of the MOSH blog.

 

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MOSH protein bars are formulated with nutrient-dense ingredients that support brain and body function. Each MOSH protein bar contains 6+ brain ingredients including Cognizin®, lion’s mane, ashwagandha, omega-3s, vitamin B12, and D3. Cognizin® has been scientifically studied for its beneficial effects on brain health, specifically enhancing focus, attention and memory. MOSH products are designed to support overall brain health as part of a comprehensive mindstyle lifestyle that includes 6 pillars of brain health: medical health, physical exercise, food and nutrition, mental fitness, social interaction, and sleep and relaxation. MOSH bars are not intended to treat or prevent any brain disease.

Cognizin® provides essential nutrients like choline that are especially crucial for brain cells. To sustain your focus and concentration, your brain requires an adequate ongoing supply of energy and healthy communication between neurons. Cognizin® supports healthy brain metabolism and helps provide phospholipids essential to healthy brain function.* 5, 9,11,13 (250mg) *One MOSH bar contains 125mg of Cognizin® 5. Babb SM et al. Psychopharmacology (Berl). 2002; 161:248-54. 9. Silveri MM et al. NMR Biomed. 2008; 21(10):1066-75. 11. McGlade E. et al., Food and Nutrition Sciences. 2012; 3:769-773. 13. McGlade E, et al. J Atten Disord, 2015.

The Women's Alzheimer's Movement (WAM) is the preeminent organization focused exclusively on women and Alzheimer’s. WAM was created to raise awareness around Alzheimer’s as a disease that discriminates against women, since two out of every three brains that develop Alzheimer’s belong to women–with women of color at even higher risk– and 2 out of 3 caregivers of all races and ethnicities being women as well. Until 10 years ago, the conventional thinking was that the higher incidence of Alzheimer’s in women simply reflected the fact that women tend to outlive men. That narrative was disrupted back in 2010, when WAM founder Maria Shriver partnered with the Alzheimer’s Association on a ground-breaking report challenging the assumption that age alone accounted for the higher number of women with Alzheimer’s. Ever since that seminal Shriver Report: A Woman’s Nation Takes on Alzheimer’s, WAM and Shriver have taken every opportunity to highlight the disproportionate and particular impact of Alzheimer’s on women. WAM's mission is to discover why Alzheimer’s discriminates against women and communities of color and to prepare women and their families for the impact of Alzheimer’s by providing them with information and tools to help prevent the disease. WAM envisions a future in which Alzheimer’s will no longer destroy the lives of women and their families. WAM works to change the future for women and Alzheimer’s by focusing on the four pillars: research, education, advocacy and clinical care. WAM funds critical gender based research to advance our knowledge of how Alzheimer’s affects women, educates the public about Alzheimer’s through summits, national polls, reports and educational guides. WAM advocates at all levels of government for policies, increased funding and other social, political and economic changes that will move the needle on Alzheimer’s. WAM provides on the ground services to give women the medical guidance they need to reduce their risk for developing the disease.

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