As we age, there are many visible signs of decline. However, it is the unseen changes that are more insidious. It has been known for quite some time that our brains lose volume over time. Yet, intriguing research highlights a pivotal factor in this process: omega-3 fatty acids.
In an exploratory study among cognitively healthy, older adults, increased levels of omega-3 fatty acid consumption were associated with better memory, processing speed, and structural brain measures.
Conversely, other studies have demonstrated how omega-3 dietary shortages can lead to negative changes in neuronal membrane characteristics, change enzyme activity and electrophysiological qualities, alter neurotransmission, and reduce memory performance. This highlights the importance of omega-3s in long-term brain health.
Other studies focusing on older adults have unveiled a worrying correlation between omega-3 intake and brain health. Those who skimped on omega-3s faced accelerated brain shrinkage, particularly in the hippocampus, the brain’s memory hub. The results were astonishing; the loss of neurons in these participants mirrored an additional two years of ageing! It appears that a diet insufficient in omega-3, and specifically DHA (docosahexaenoic acid), can hasten cognitive decline. This happens via negative changes in the neuronal membrane, enzyme activity, electrophysiological qualities, and neurotransmission.
Curiously, individuals consuming less than 4 grams of omega-3 daily exhibited the most significant rates of brain volume reduction. In contrast, those who incorporated 6 grams or more into their diet presented with remarkably younger, more resilient brains. However, it’s worth noting that fish oil supplements didn’t yield the same promising results. Several factors could be at play, including varying proportions of DHA, EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid) or the balance of omega-3s to omega-6s and omega-9s in these supplements. Many marketed products are often diluted with low-nutrient bulk oils, while others simply fail to adequately supplement a significantly deficient diet. Even the best quality omega-3 supplement, providing 1g of omega-3, will not prevent brain deterioration in someone not consuming any dietary omega-3s at all.
Pre-industrial humans ate a diet with a ratio of approximately 1:4 – 4:1 of omega-3 to omega-6. Whilst omega-6 is healthy and important in the inflammatory response, current Western dietary ratios range from 1:10 to 1:30, providing way too much pro-inflammatory omega-6 fatty acids. This may contribute to chronic inflammation and poor long-term health.
As always, a healthy balanced diet is key. A mere 170 grams of wild Alaskan salmon packs a robust four grams of omega-3. If you fancy something a little more glamorous, then a teaspoon of caviar will provide a whole gram of the good stuff! A more cost-effective solution would be small oily fish such as sardines, mackerel, and anchovies.
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Beyond brain health, omega-3s are associated with a host of mental health benefits, linked to improvements in depression, schizophrenia, and bipolar disorder. Numerous studies indicate that enhanced omega-3 intake is connected to decreased cognitive decline with age and a lower risk of Alzheimer’s disease. Moreover, the benefits don’t stop there. Omega-3s play a crucial role in reducing chronic inflammation, a known contributor to conditions like metabolic syndrome, heart disease, and various cancers. They may even decrease the risk of certain cancers, such as those of the colon, prostate, and breast. Additionally, they help combat non-alcoholic fatty liver disease and contribute to better bone strength, joint health, and overall vitality.
Omega-3 fatty acids belong to the polyunsaturated fat family and are deemed essential because they are necessary for health, but our bodies can’t produce them independently. They are not stored and used for energy; instead, they play important roles in numerous bodily functions, including inflammation, heart health, and brain function. Out of the 11 known omega-3s, the three most important types are ALA, EPA, and DHA. ALA is primarily found in plant sources such as oils, nuts, and seeds but must be converted into EPA and DHA before it can be used in the body. This is a very inefficient process, with approximately a 10% conversion rate. This rate is dependent on adequate levels of copper, calcium, magnesium, zinc, iron, vitamin B6, and vitamin B7. Therefore, directly consuming sources of EPA and DHA, particularly fatty fish and algae, is advisable for optimal results. EPA and DHA can also be found in grass-fed beef and venison. However, always read the small print to see just what percentage of the animals’ feed was from grass. Some supermarkets will sell beef labelled as “grass-fed” when only 10% of the feed was actually grass.
Keep it simple. Eat oily fish 3-5 times a week, consume organic grass-fed red meat in moderation, eat nuts and seeds daily, and if you are going to invest in an omega-3 supplement, choose one with a high EPA and DHA content. Avoid ultra-processed food and drink. For a real brain boost, stay hydrated and eat a diet high in plants with plenty of variety.
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