Last winter, things that once came easy to me started requiring an unusual amount of mental energy. Composing a quick e-mail, food shopping, even chatting to my partner about my day… it all felt like a struggle – as though my brain were wrapped in cotton wool, my thoughts muffled and obstructed.
Around that time, I paid a visit to a dermatologist and GP – something to do with my dry skin – and we got talking about my diet, namely the nutrients I might be lacking in. Besides vitamin D (a must if you live in the UK), she told me the one other supplement she regularly recommends to her private patients for their overall health and wellbeing is omega-3, 6 and 9. Like a good student, I duly started taking two capsules a day with my meals. I knew my heart would thank me, of course, but beyond that I didn’t dwell on it much.
That is, until I realised the woolly haze had lifted: my job felt easier – I even had the brainpower to text my friends back. And taking omega-3, 6 and 9 was the only change I’d made to my lifestyle or diet. To this day, I remain convinced that those golden omegas help oil the cogs in my brain, so I enlisted two nutritionists and a GP to weigh in on my theory. Here’s everything you need to know about these fatty acids, and what they can do for your mind and body.
In this article:
The best omega-3, 6 and 9 supplements
Why it’s -approved: One soft gel with each of your three daily meals provides 360mg of EPA and 240mg of DHA, alongside omega-3, 6 and 9 fatty acids from fish, flaxseed and borage oils to support heart and brain health.
Why it’s -approved: Solgar’s Omega 3-6-9 Softgels contain a higher proportion of omega-3 oils (344mg of EPA and 221mg of DHA) sourced from anchovies, mackerel, herring and sardines, alongside omega-6 and 9 from flaxseed. The formula is also distilled to do away with mercury and other heavy metals.
Nature's Best 3, 6, 9 with Vitamin D3
Why it’s -approved: Fish, starflower and olive oils provide the omega-3 (including necessary EPA and DHA), 6 and 9 in these softgels, with the added benefit of vitamin D – particularly welcome as we head into the colder months
Why it’s -approved: If you’re looking to support your heart, brain and eye health, Holland & Barrett’s High Strength Triple Omega 3-6-9 contains EPA and DHA from fish oil, alongside borage and flaxseed oils, which provide additional fatty acids to maintain good cholesterol levels.
Why it’s -approved: ’s acting beauty and wellness editor swears by these high-purity omega-3, 6, 9 capsules, made with sustainably sourced fish oil and purified to remove contaminants such as mercury.
Life & Soul Super Strength Omega 3 Capsules
Why it’s -approved: Lucy Miller, a registered and clinically-trained nutritional therapist, says that Bare Biology is her go-to brand for a dedicated omega-3 supplement. High in EPA and DHA from sustainably sourced, wild-caught fish, these easy-to-swallow mini capsules support a healthy heart, brain function and clearer vision.
What are omega-3, 6 and 9, and what can they do for the body?
“Omega-3, 6 and 9 are fatty acids that are foundational nutrients for the health of our body’s cells,” explains Lucy Miller, a registered and clinically-trained nutritional therapist. “Omega-3 and omega-6, in particular, contribute to the body’s inflammatory response, which helps the body recover,” she adds. They can also support a healthy, functioning heart and contribute to energy.
Charlotte Grand, a registered nutritionist specialising in pregnancy at Proceive, explains that docosahexaenoic acid (DHA), a type of omega-3 found predominantly in oily fish and seafood, supports our brain health, and is important during pregnancy, where it helps with the development of a baby’s brain and eyes. “This is because it’s naturally highly concentrated in the brain and forms an important part of our cell membranes,” she says.
Omega-6 is essential, adds Charlotte, and it’s found in foods such as seeds, seed oils and meats. Like omega-3, it must come from our diet. Omega-9 is a little different: “Our bodies can make them,” says Grand, “but they also form a healthy part of our diet,” she adds, through foods such as olive oil and avocados.
Can omega-3, 6 and 9 help with cognitive function?
Dr Kaywaan Khan, a private GP and founder of Hannah London, says that omega-3 fatty acids are particularly important for cognitive wellness. “DHA – found in omega-3 – forms part of the structure of brain cells and helps support communication between them, which is important for [the brain’s] overall function,” he explains. That said, research on omegas and concentration, memory and mental fatigue is mixed, says Grand. However, she points to an analysis of a handful of studies that found an improvement in short-term memory in people with low omega-3 status – those who didn’t eat oily fish regularly.
What’s more, Dr Khan explains that eicosapentaenoic acid (EPA) – also found in omega-3 – regulates inflammation, which affects how well the brain functions. “And one symptom that gets discussed in relation to inflammation in the brain is brain fog,” says Miller.
Can omega-3, 6 and 9 help with brain fog?
Dr Khan stresses the importance of understanding what “brain fog” actually means. “The term usually describes difficulty concentrating, slower thinking and forgetfulness,” he says, and there are multiple reasons why someone might experience it: “Lifestyle is often part of the picture,” says Dr Khan. “For example, if someone is sleeping badly, under a lot of stress or recovering from illness, their concentration can suffer even when there is nothing specifically wrong with their omega-3 intake.” With that in mind, diet and supplements simply become another area to consider.
While the evidence that omegas can alleviate brain fog remains inconclusive, the anecdotal evidence is growing. Miller says that many people report noticeable improvements when taking omega-3, especially. Since one possible explanation for brain fog is inflammation in the brain, and given omega-3’s ability to regulate inflammation, there could be a plausible connection between the two, adds Miller. “Some studies link omega-3 to focus, memory and learning,” she says, but the results vary. Those with low omega levels are probably more likely to benefit from supplements. “If your health is in good shape, you might not notice drastic results, but there are certain times when the benefits might be more obvious,” she says.
While omegas might not be a miracle cure for brain fog, Miller recommends getting enough through your diet or considering a supplement if your intake is low. Besides omegas? “Deficiencies in iron or vitamin B12 can cause very similar symptoms to brain fog,” adds Dr Khan, “and these may go unnoticed until someone is tested.” If brain fog is affecting your day-to-day life, it’s worth booking an appointment with your GP to arrange a blood test.
What should you look for in an omega-3, 6 and 9 supplement, and how should you take it?
Dr Khan says that for those who rarely eat oily fish or don’t consume other omega-6 and 9-rich foods like walnuts, flaxseeds, chia seeds and avocados, taking a supplement may feel like a “game changer” for brain fog.
The addition of omega-6 and 9 isn’t necessarily a bad thing, but all three experts agree that omega-3 is the priority – particularly for supporting brain health and regulating inflammation. Not all supplements are created equal, either. “When choosing one, look for an omega-3 that is particularly high in EPA and DHA, rather than going by the ‘fish oil’ or ‘omega-3’ wording on the front of the packet,” advises Dr Khan. Grand agrees, recommending at least 250mg of EPA and DHA combined per day. Miller also suggests looking for brands with third-party testing. “This should assess the omega-3 dose, oxidation levels, heavy metals and other contaminants,” she says, to make sure the supplement contains what it claims to and meets safety standards.
And while there’s no set timeframe for noticing the effects of a dedicated omega-3 or combined omega-3, 6 and 9 supplement, all three experts recommend taking it consistently for at least four to six weeks before assessing how it’s making you feel.
As for me, I realised I was getting nowhere near enough omega-3, 6 or 9 from my diet. Oily fish, nuts, seeds and avocados were largely absent. Small swaps, like choosing seeded bread, adding a scoop of guac to my lunch and making salmon for dinner once a week, are certainly helping. I’m still taking my omega-3, 6 and 9 supplements daily, too, and while I can’t rule out a placebo effect, I’m convinced they’re doing me good.
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