Omega-3s and brain health: what the science really says | Dr. Bill Harris & Prof. Sarah Berry

ZOE Science & Nutrition

ZOE

Nutrition, Science, Health & Fitness, Education

4.6 • 5.6K Ratings

🗓️ 24 July 2025

⏱️ 65 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Omega-3 fatty acids have long been lauded for heart health benefits. Yet, emerging research now points to an even more profound impact, directly on our most complex organ: the brain. Today, we delve into the critical, often misunderstood, role of omega-3s in cognitive function, mental well-being, and even the prevention of neurodegenerative conditions like dementia. We are joined by Dr. Bill Harris, a globally recognised authority in omega-3 fatty acid research. Bill is a Professor at the University of South Dakota and has over 300 peer-reviewed publications. His foundational work includes pioneering studies on fish oil in the 1980s and shaping American Heart Association scientific statements. In this episode, Dr. Harris - along with ZOE's Chief Scientist Professor Sarah Berry - illuminate why most individuals may be operating with suboptimal omega-3 levels, and the tangible implications this has for mood regulation, anxiety, and long-term brain resilience. We navigate nuances between omega-3 types like EPA and DHA, debunk common misconceptions surrounding plant-based sources and mercury content in fish, and explore the precise methods for assessing and improving your own "Omega-3 Index." Unwrap the truth about your food 👉 ⁠⁠Get the ZOE app⁠ 🌱 Try our new plant based wholefood supplement - ⁠Daily 30+⁠ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on⁠ Instagram⁠. Measure your Omega 3s https://omegaquant.com/https://omegaquant.com/ Timecodes 00:00 Do Omega 3s Really Protect Your Brain? 01:46 Are We Deficient in Omega 3? 02:15 Plant vs. Fish: Omega 3 Sources Explained 03:34 Are EPA & DHA Really "Essential"? 05:03 The Omega 3 Family Tree: ALA, EPA, and DHA 07:05 Plant Based Myth: Omega 3 Conversion Rates 11:00 The "Optimal" Omega 3 Level: Are You There? 12:51 Historical Omega 3 Intake: What Did Our Ancestors Eat? 14:19 Are Omega 3s Only For Heart Health? 15:13 Why Fish Oil First Made Headlines 18:47 Why Are Omega 3s so Great for Your Heart 21:01 Clearing the Confusion: Omega 3 Supplements for Heart Health 25:11 Omega 3s and Longevity 28:18 Omega 3s and Brain Health: The Latest Science 29:15 Dementia Risk: Omega 3 Levels in the Brain 30:01 Mental Health Breakthrough: Omega 3s for Anxiety & Depression 32:41 EPA vs. DHA for Depression: The Surprising Findings 35:28 The Blood Brain Barrier: Can Omega 3s Reach Your Brain? 38:40 Measuring Your Omega 3 Index: How to Get Tested 42:20 Mercury in Fish: Is it a Real Concern? 45:19 Farmed vs. Wild Salmon: What's the Difference? 48:50 The Omega 6 to Omega 3 Ratio: A Useless Metric? 54:50 Vegan & Vegetarian Options: Algae Based Omega 3s 📚Books by our ZOE Scientists ⁠The Food For Life Cookbook⁠ ⁠Every Body Should Know This by Dr Federica Amati⁠ ⁠Food For Life by Prof. Tim Spector⁠ Free resources from ZOE ⁠Live Healthier: Top 10 Tips From ZOE Science & Nutrition⁠ ⁠Gut Guide - For a Healthier Microbiome in Weeks⁠ Mentioned in today's episode⁠ Associations of plasma omega-3 fatty acid levels and reported fish oil supplement use with depression and anxiety: A cross-sectional analysis from the UK Biobank, 2025 The Association Between Plasma Omega-3 Fatty Acids and Suicidal Ideation/Self-harm in the United Kingdom Biobank, 2025, Plasma Omega-3 Fatty Acids and Risk for Incident Dementia in the UK Biobank Study: A Closer Look, 2013, NutrientsFish consumption advice is depriving children of neurolipids and other nutrients essential to brain and eye development, 2025, NeuroToxicology Have feedback or a topic you'd like us to cover? Let us know ⁠here⁠. Episode transcripts are available ⁠here⁠.

Transcript

Click on a timestamp to play from that location

0:00.0	Welcome to Zoe Science and Nutrition, where world-leading scientists explain how their research can improve your health.
0:07.0	One in five people have a mental health condition.
0:17.0	Millions are living with dementia. Brain health is rightly in the spotlight.
0:22.6	These conditions are complex and there's no single cause,
0:25.6	but some scientists believe that one nutrient might play an important role.
0:30.6	Omega-3s.
0:32.6	For this episode, we're lucky to have the world's leading expert on omega-3s with us right
0:39.7	here in the studio, Dr. Bill Harris.
0:43.4	With over 300 papers published on the topic, he's a professor in the Sanford School of
0:47.6	Medicine at the University of South Dakota.
0:50.3	And most recently, Bill has focused on the links between omega-3s and brain health.
0:55.0	Bill is joined by Professor Sarah Berry, a world leader in large-scale human nutritional studies,
1:01.0	a professor in nutrition at King's College London, and chief scientist here at Zoe.
1:06.0	Today, we'll explore Bill's latest research on omega-3s and brain health,
1:10.0	and provide simple tips to make sure you're consuming enough.
1:17.8	Bill, thank for joining us today.
1:19.9	Glad to be here. Thank you.
1:21.6	And Sarah, it's great to have you as my co-host today.
1:23.8	Pleasure.
1:24.8	So, Bill, we have this thing that we always do at the start of the show, which is a set of rapid
1:29.5	fire questions and answers that come in from our listeners.
1:33.8	Now we have one very strict rule, which is very hard for professors.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from ZOE, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of ZOE and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.