In this episode of the NatureCity Podcast, host and supplement expert Carl Pradelli breaks down a newly published study that takes a deeper — and more impactful — look at omega-3s and brain health.
Rather than relying on food questionnaires or supplement surveys, this new research measured omega-3 blood levels, offering a clearer picture of how EPA and DHA status relates to the earliest biological stages of age-related cognitive decline. The findings reinforce an idea Carl has emphasized before: when it comes to omega-3s, long-term blood levels matter far more than short-term intake.
Carl revisits key insights from Episode 115 on omega-3s and brain health, then explains what makes this study different — including its focus on the Omega-3 Index as a predictor of cognitive aging risk. The research showed that individuals with an Omega-3 Index above 8% had significantly better brain aging outcomes, while most people in Western populations fall far below that range.
The episode also explores why simply “taking fish oil” doesn’t guarantee results. Carl explains the importance of consistent intake, proper dosing, balanced EPA and DHA ratios, and — critically — absorption and bioavailability. He breaks down why some people see meaningful benefits from omega-3s while others don’t, and how advanced delivery systems can dramatically impact results.
If you’re interested in protecting brain health decades before symptoms appear — and want practical, measurable strategies instead of guesswork — this episode offers clear guidance grounded in human research.
WHAT YOU’LL LEARN
• Why this new omega-3 study focused on blood levels, not dietary intake
• How omega-3 status relates to early biological stages of cognitive decline
• What “early onset” cognitive changes matters
• Why the Omega-3 Index is the most reliable marker of omega-3 adequacy
• What an Omega-3 Index above 8% means for long-term brain health
• Why most people never reach protective omega-3 blood levels
• The distinct roles of DHA (structure) and EPA (healthy inflammation response & blood flow) in the brain
• Genetics don’t determine destiny – lifestyle and nutrition matter also
• How absorption and delivery systems impact omega-3 effectiveness
• How omega-3 testing turns supplementation into a measurable strategy
TIMESTAMPS
00:00 – Introduction and why this new omega-3 study matters
01:05 – Revisiting omega-3s and brain health from Episode 115
01:50 – What makes this study different from past omega-3 research
02:38 – Why blood levels matter more than food questionnaires
03:10 – Understanding the Omega-3 Index
04:21 – The key finding: why 8% is a critical threshold
05:09 – Why many people fail to reach protective omega-3 levels
06:04 – DHA vs EPA: structure, inflammation, and brain signaling
06:56 – Genetics, APOE-4, and modifiable risk factors
07:23 – Absorption, bioavailability, and delivery systems
08:16 – Measuring omega-3 status and building a long-term brain strategy
