Here is the latest from SCA Advisory Council member Dr Rachel V. Gow, PhD, RNutr, FHEA
As a child neuropsychologist, researcher in nutritional neuroscience, registered nutritionist and university lecturer, my work sits at the intersection of brain science, nutrition and real-world clinical practice. Over the past decade, my research and teaching have focused on one core question: how can we better support brain heath, neurodevelopment and neurodivergent individuals through evidence-based nutritional strategies?
A growing body of evidence now supports what many neuroscientists and clinicians have suspected for years that nutrition is not peripheral to brain health; it is fundamental. Among the most important nutrients for brain structure and function are long-chain omega-3 fatty acids, particularly EPA and DHA, predominantly found in fish and seafood. These healthy and brain essential fats are often referred to as “brain food,” and for good reason (Gow et al., 2021).
The Brain’s Requirement for Omega-3
The human brain is nearly 60% fat by dry weight, and DHA (docosahexaenoic acid) is one of its most abundant structural components (Crawford, 1993). DHA is crucial for neuronal membrane fluidity, synapse formation and cell signalling, processes that underpin attention, learning, emotional regulation and behaviour (Dyall, 2015). Laboratory studies demonstrate that neurons are highly dependent on DHA for healthy growth and connectivity (Cao et al., 2009), when omega-3 status is depleted, neuronal development and synaptogenesis can be impaired, with implications for cognition and mood (Cao et al., 2009, DiNicolantonio and O'Keefe, 2020).
Fish and seafood therefore provide more than just protein. They deliver specialised fats that support neurotransmitter function, reduce inflammation and help optimise brain signalling pathways. In essence, they provide the raw biochemical materials needed for a healthy, adaptable brain (Weiser et al., 2016, Sinclair, 2019).
Omega-3, Neurotransmitters and ADHD
Brain function depends on neurotransmitters such as dopamine, serotonin and GABA, chemical messengers that influence motivation, focus, reward processing, sleep and emotional stability. Omega-3 fatty acids play a regulatory role in these systems by influencing receptor function and cell membrane dynamics, allowing neurotransmitters to function efficiently. From this perspective nutrients are critical for neurotransmission, and in turn cell signalling (chemical messaging) and regulating the systems the govern mood, cognition and our visual system (Birch et al., 2007, Freeman et al., 2006, Faulkner et al., 2025)
Attention Deficit Hyperactivity Disorder (ADHD), one of the most prevalent neurodevelopmental conditions globally, is characterised by differences in attention regulation, impulsivity and activity levels. While genetics account for a significant proportion of risk, environmental influences including nutritional status, also contribute to symptom expression and brain development (Neumann et al., 2020).
Across multiple clinical studies, children and adolescents with ADHD repeatedly show lower blood levels of omega-3 fatty acids compared with matched controls (Hawkey and Nigg, 2014). Supplementation trials report small to modest but clinically meaningful improvements in attention and behavioural symptoms, particularly when baseline omega-3 levels are low or when EPA-rich formulations are used (LaChance et al., 2016, Bloch and Qawasmi, 2011, Puri and Martins, 2014).
Importantly, dietary omega-3 should be viewed as a foundational biological support, one part of a broader brain-health approach alongside sleep, movement, education and emotional regulation (Gow et al., 2021).
Implications of Low Omega-3 Status
Low omega-3 intake or blood levels have wider implications beyond ADHD alone. Research links suboptimal omega-3 status with depression, schizophrenia, autism, cognitive decline and behavioural dysregulation (Parletta et al., 2016a, Parletta et al., 2016b, Hunter et al., 2025).
In our recent UK community research examining nutritional profiles in children and adults with ADHD and related neurodivergent conditions, approximately 63% of participants had suboptimal omega-3 index scores. Several associations were also observed between nutrient biomarkers and behavioural measures, suggesting that nutritional insufficiencies may influence symptom severity and functional outcomes (Hunter et al., 2025).
When we understand brain function through a biological lens, these collective findings have implications for the developing brain (Carlson, 2009). DHA is an essential structural fat which have protective effects and may contribute to membrane flexibility and resilience (McNamara and Carlson, 2006, Lukiw et al., 2005). This is not about
blame or oversimplification; it is about recognising nutrition as one modifiable factor in a complex developmental picture (Vaziri and Dus, 2021, Karimi et al., 2017).
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Fish and Seafood as Brain Food
Throughout human evolution, seafood has been a concentrated source of brain-selective nutrients omega-3 fatty acids, iodine, selenium, zinc and high-quality amino acids that support neurotransmitter synthesis (Cunnane and Crawford, 2014). These nutrients work synergistically rather than in isolation, supporting processes such as neuronal migration, synaptic development and cognitive maturation.
In modern diets, however, fish intake is often low, while omega-6 fats which can drive inflammatory pathways are often consumed in excess. Both omega-3 and omega-6 polyunsaturated fatty acids are essential (Crawford et al., 2023). The balance, however, between omega-3 and omega-6 matters. An appropriate ratio supports healthy inflammatory signalling and brain resilience, while imbalance may contribute to poorer outcomes across both physical and mental health (Blasbalg et al., 2011, DiNicolantonio and O'Keefe, 2018).
Translational Practice: From Research to Real Lives
As a lecturer and researcher, my work bridges academic evidence and practical application. Through the Nutritious Minds Trust Charity and my translational research programmes, including BEAANS, we are exploring how nutritional interventions, exercise and creative engagement can support behaviour, emotional regulation and educational outcomes in neurodivergent children.
The aim is simple but powerful: to move to advocate for the inclusion of nutritional screening in medicine and psychiatry, and, also supporting children with ADHD, Dyslexia and other neurodivergent conditions who are at greater risk with educational disengagement or exclusion.
Looking Forward
Nutritional psychiatry and neuroscience are evolving rapidly. The future lies in integrated models where biological understanding, lived experience and practical intervention come together. Brain health must be viewed the same way we consider heart health or physical fitness, a component that we can actively support through lifestyle and environment.
Fish and seafood are not just foods; they are part of a biochemical toolkit for the developing brain. When we nourish the brain properly, we are not simply addressing symptoms, we are supporting potential.
Dr Rachel V. Gow, PhD, RNutr Child Neuropsychologist | Nutritional Neuroscientist | Lecturer
Instagram: @nutritious_minds Nutritious Minds Clinic: Nutritional psychology, neurodevelopment and brain health consultations
Book: Smart Foods for ADHD and Brain Health Amazon: https://amzn.eu/d/05u4uumi
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