Omega-3 fatty acids are among the most widely studied nutrients for brain health, but understanding what the research means for our everyday choices is not always simple. How much do we need? Is it better to get omega-3s from food or supplements? Does APOE4 change the equation? And what should we make of studies that appear to reach conflicting conclusions?
NeuroReserve’s founder Edward Park, PhD, joined Annie Fenn, MD, on a recent episode of her Brain Health Kitchen Podcast where they discussed the latest research on DHA, EPA, cognitive aging, and individualized nutrition. Together, they break down complex findings, examine recent studies, and cover why factors such as genetics, dose, supplement form, and overall health may all influence how omega-3s affect the brain. The conversation also explores a new approach to omega-3 supplementation and why creatine is gaining attention for its potential role in supporting brain energy.
Watch the Full Podcast Here
Inside the Conversation: Jump to the Moments That Interest You Most
02:20 | A Shared Mission to Protect Brain Health
For both Annie and Ed, the work of protecting brain health is deeply personal. Hear how Ed’s experience watching his father live with Parkinson’s disease and dementia inspired him to shift his career toward prevention, and how Annie’s mother’s diagnosis of mild cognitive impairment helped shape the mission behind Brain Health Kitchen.
They also share how they first connected and why Ed has become Annie’s go-to expert when new omega-3 research makes headlines. Learn how their shared experiences as well as backgrounds in medicine, nutrition, and research led to an ongoing collaboration focused on making brain health science more accessible.
11:12 | Omega-3s Explained: Why DHA and EPA Matter for the Brain
What makes omega-3 fatty acids different from other dietary fats — and why are DHA and EPA especially important for the brain? Ed breaks down the basics, including why omega-3s are considered “essential,” where to find them in food, and why many people may not consume enough.
Discover three ways DHA and EPA support brain health, from helping maintain the structure and flexibility of brain cells to supporting communication between neurons and helping the body regulate inflammatory responses. Ed also discusses how much omega-3 the average American consumes, how that compares with current recommendations, and why higher intake may be worth considering for healthy brain aging.
23:59 | APOE4, DHA Transport, and the PreventE4 Study
APOE4 is the strongest common genetic risk factor for late-onset Alzheimer’s disease, but carrying the gene does not mean that cognitive decline is inevitable. Ed explains how APOE4 may affect the way DHA is transported, processed, and used in the body, and why these differences have become an important area of omega-3 research.
The conversation also takes a closer look at the recent PreventE4 study. Learn what researchers were able to measure apart from how much DHA participants consumed, what the study found about DHA reaching the central nervous system, and why its results raised new questions about timing, duration, and the role of other lifestyle factors in supporting brain health.
38:49 | Can Omega-3 Supplements Accelerate Cognitive Decline?
A recent study generated concerning headlines after claiming that omega-3 supplement use was associated with faster cognitive decline in some participants. But does that mean omega-3 supplements cause cognitive decline?
Annie and Ed take a closer look at the study’s findings and important limitations, including who participated and what researchers did and did not know about their supplement use. They also discuss why the results looked different among cognitively healthy people and why negative findings often receive more attention than more nuanced or encouraging results.
As Annie says, “Supplements are like drugs you prescribe yourself.” Learn why dose, duration, supplement form, and a person’s current health may all matter when interpreting the research.
46:55 | How Much Omega-3 Do You Need?
Should you get omega-3s through food, take a supplement, or use a combination of both? Ed shares practical guidance for meeting basic omega-3 recommendations and explains how reaching higher intake levels may be difficult through diet alone.
The podcast also explores whether omega-3 needs may differ for people with APOE4, a family history of dementia, or other risk factors. Learn why supplement form may influence how the body uses DHA and EPA, what plant-based eaters should consider, and how an Omega-3 Index test can provide a more specific look at your omega-3 status.
59:16 | The Story Behind NeuroReserve, RELEVATE, and What’s Coming Next
After years in pharmaceutical and biomedical research, Ed left the industry to create NeuroReserve and focus on helping people protect their brains before cognitive decline begins. Hear how his personal experience and scientific background shaped the company’s mission and how RELEVATE was developed to help address nutritional gaps that may remain even when people are working to follow a Mediterranean or MIND-style eating pattern.
Annie also shares why RELEVATE has become part of her own routine. Plus, get an early look at NeuroReserve’s upcoming high potency omega-3 product.
1:04:26 | Creatine, Brain Energy, and Choosing Supplements with Purpose
Creatine has been used in sports medicine for decades, but researchers are increasingly studying its potential role in brain energy and cognitive health. Ed explains why NeuroReserve became interested in creatine, what current research suggests, and how the brain’s high energy demands may make this nutrient especially relevant to healthy aging.
The discussion also covers why supplementation should be more strategic than just adding as many products as possible. Learn how factors such as diet, age, health goals, and individual risk may help guide a targeted plan as well as why supplements work best alongside the broader lifestyle habits that support brain health.
Meet Our Experts
Founder of The Brain Health Kitchen | Physician, Chef, and Author
Annie Fenn, MD, is a physician, chef, author, and founder of Brain Health Kitchen, helping people make brain-healthy eating both approachable and enjoyable. Inspired by her own family’s experience with neurodegenerative disease, she combines evidence-based nutrition with cooking strategies rooted in whole foods and the Mediterranean diet. You can find Annie and The Brain Health Kitchen on Substack and Instagram.
Founder and President, NeuroReserve
Edward Park, PhD, founded NeuroReserve after watching his father battle Parkinson’s disease and dementia for nearly two decades. That experience inspired a mission to help people take action long before cognitive decline begins. With more than 20 years of experience in the research and development of biopharmaceuticals, medical devices, and nutritional therapeutics, Ed and the NeuroReserve team are dedicated to translating complex science into practical nutritional interventions that help people protect their brains and enhance their lives.
Watch the Full Conversation
Omega-3 research is complex, and no single nutrient, supplement, or genetic factor determines brain health. But understanding the science can help us make more informed choices and recognize why a personalized approach may be more useful than one-size-fits-all recommendations.
Whether you want to better understand DHA and EPA, learn how APOE4 may influence omega-3 metabolism, make sense of recent research, or discover why supplements should be tailored to individual needs, this conversation provides an encouraging and accessible look at the many factors that contribute to healthy brain aging.
Watch the full podcast in the video above.
Tools for a Brain-Healthy Lifestyle
At NeuroReserve, our mission is to help protect people from the growing epidemic of neurodegenerative disease and cognitive decline through evidence-based nutritional products and practical dietary guidance.
We offer a range of brain health resources and products, including RELEVATE, our patented nutritional supplement based on the Mediterranean and MIND dietary patterns; Brain Health Kitchen Extra Virgin Olive Oil (BHK EVOO), developed in collaboration with Dr. Annie Fenn to make Mediterranean-inspired eating part of everyday life; and REVANTA Creatine, formulated to support brain energy and performance.
Plus, keep an eye out this fall for our newest product: a high potency, breakthrough omega-3.