Third-generation omega-3 supplements are pricier — but are they worth it?

"I take omega-3 every single day, no matter what. Even if it costs more, I only buy high-dose products made with premium ingredients." (A worker in her 50s living in Songpa-gu, Seoul, surnamed Han)

So-called "third-generation" re-esterified triglyceride (rTG) omega-3 products, marketed for higher purity and absorption, sell briskly despite their relatively steep prices. But a recent study that drew wide attention found that high-dose omega-3 supplements do little to improve cognitive function.

The latest issue of eBioMedicine, published by The Lancet — one of the world's three leading medical journals — featured a paper from the University of Southern California. The researchers conducted an experiment in which they maximized omega-3 fatty acid intake to assess its effects on brain health.

Adults between 55 and 80 who had at least one dementia risk factor and consumed low amounts of omega-3 (less than 200 milligrams per day) were given high-dose docosahexaenoic acid (DHA) supplements at 2,000 milligrams per day — more than a standard supplement dose. The Ministry of Food and Drug Safety recommends that daily omega-3 intake (based on combined EPA+DHA) not exceed 2,000 milligrams.

After six months, the DHA ratio in participants' brains had risen. However, no improvements were observed in cognitive function or structural brain indicators. The results showed no difference from the placebo group.

The researchers said that "simply raising DHA levels in the brain may be insufficient to reduce Alzheimer's risk" and that "addressing multiple risk factors simultaneously is likely to be more effective." Because long-term brain health depends on many factors, the findings suggest that healthy everyday habits matter more than any single supplement.

Medical experts advise that a balanced diet, physical activity, stress management and seven to eight hours of sleep are all necessary to slow brain aging.

On the dietary front, a well-rounded nutritional intake and getting omega-3 from whole foods are the recommended first steps. According to Harvard Health, a Harvard Medical School publication (2019), adults who eat fish at least twice a week are unlikely to need omega-3 supplements. Animal-derived omega-3 (EPA+DHA), which the body absorbs more readily, is found in abundance in fish such as mackerel, salmon and Pacific saury, as well as anchovies and oysters.

Regular physical activity is equally essential. A recent study published in the journal Neurology found that people who walk briskly face a lower risk of cognitive decline than those who walk slowly.

That said, there is no need to stop taking omega-3 supplements already in use. Medical experts caution against relying solely on supplements while neglecting other lifestyle factors. Anyone looking to start taking omega-3 supplements or increase their dosage should first consult a healthcare professional.

This study also focused exclusively on cognitive function. The Ministry of Food and Drug Safety recognizes EPA- and DHA-containing oils as a notified functional ingredient in health functional foods, with approved benefits that include memory improvement, management of blood triglyceride levels, blood circulation and eye health.