Omega-3s: Food, Supplements, and Brain Protection with Dr. Ed Park

What the latest research says about DHA, APOE4, cognitive decline—and the emerging science of creatine Dr. Ed Park is Annie’s go-to expert for making sense of omega-3 research. In this episode, they break down what omega-3 fatty acids do in the brain, why DHA and EPA matter, and how food, supplements, genetics, and aging may affect how much we need.They also examine two recent studies that generated conflicting headlines about omega-3 supplements and cognitive decline. Ed explains what the studies actually found, their important limitations, and why the broader body of research remains encouraging.You’ll learn how APOE4 may affect the brain’s ability to transport and use DHA, why the form and dose of an omega-3 supplement matter, and how an omega-3 index test can help guide a more personalized approach. Annie and Ed also discuss practical intake targets, when supplementation may be useful, and why omega-3s should be considered as one part of a broader brain-healthy lifestyle.Chapters00:00 Meet Dr. Ed Park02:20 A shared connection to neurodegenerative disease05:26 Omega-3s explained11:26 Why the brain needs DHA and EPA15:59 Plant-based omega-3s17:17 APOE4 and omega-3 metabolism22:33 What the new PreventE4 study found33:14 Do omega-3 supplements accelerate cognitive decline?38:00 A different finding from the same research database41:17 How much omega-3 do you need?44:04 Omega-3s for people with APOE4 or other risk factors45:32 Why supplement form and DHA-to-EPA ratio matter47:51 How to test your omega-3 levels52:10 Can you take too much?53:49 The story behind NeuroReserve and Relevate59:22 A new omega-3 product from NeuroReserve1:02:54 Creatine for muscle and brain health1:07:37 A more strategic approach to supplementationWe are grateful to our founding sponsors:NeuroReserve: Use code BHKPodcast for 10% off:Relevate: a brain-specific blend of omega-3 fatty acids (DHA and EPA) and nutrients based on the Mediterranean and MIND dietsRevanta Creatine: a highly dissolvable pure-grade creatine monohydrateBHKEVOO: our recent harvest of extra-virgin olive oil—organic, high in polyphenols, and sources from family friends in Tuscany, ItalyBetter Brain: Use code AFENN50 for $50 off your assessment, which brings the cost of a full brain health biomarker panel down to $39; most people pay $0 out of pocket for the coaching sessions. Check them out at BetterBrain.com/annie.