Max Lugavere on fatty fish: recommends

Max Lugavere recommends omega-3-rich fatty fish — salmon, sardines, mackerel, herring, and cod — as brain-health staples. In his 2026 Missouri Medicine paper, he says these fish supply DHA and EPA, which he describes as the brain’s structural fats.

His stated reasoning rests on cohort evidence: Lugavere cites the Framingham Offspring Study, in which participants in the top quintile of blood DHA had a 49% lower Alzheimer’s risk. He positions fatty fish as a central pillar of his “food-first” prescription for cognitive longevity.

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