- Omega-3, like EPA and DHA, support brain health and cognitive function as you get older.
- Gras, chia seeds and nuts provide omega-3, but supplements may be necessary.
- Omega-3s fight on inflammation, help memory and can reduce the risk of Alzheimer’s.
Are you looking for ways to remain sharp as you age? Maybe you looked at a loved one to fight cognitive decline and want to avoid this. Or maybe you just want to be proactive for your brain health. Whatever reason, we see you. And one of the best ways to do so is to incorporate more omega-3 fatty acids into your diet.
Here is everything you need to know about omega-3 and brain health as you get older.
What are omega-3 fatty acids?
Omega-3 fatty acids are polyunsaturated fats found in three main forms: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You should consume these fats in your diet, as your body cannot do them in sufficient quantity in itself. Fortunately, seafood sources such as salmon, fish oil and krill oil contain omega-3 EPA and DHA fatty acids, while plant-based sources such as nuts, flax seeds and chia contain ALA.
Omega-3 fatty acids have proven to be promising in several areas of well-being, which is why they continue to receive the spotlight. From the promotion of cardiac health to reducing inflammation, improving mental health, cognition and even more, the advantages of these necessary fats are large.
Why are omega-3s important to brain health?
According to one study, two out of three Americans will experience a certain level of cognitive decline at the age of 70. Given the advantages that omega-3s have so far shown in cognitive health, researchers are starting to dive further into the effects of this grease on the aging brain.
Before diving into science, here is a refreshment of biology. Omega -3 EPA and DHA fatty acids are essential components of cell membranes – which means that they play an important role in the functioning of the brain and the facilitation of communication between cells. In other words, they are a big problem with regard to cognitive health.
According to Taylor Wallace, PH.D., CFS, FACN, your body can produce around 10% of the amount of EPA and DHA that you need ALA that is consumed in your diet. In other words, your body can convert the ALA to EPA and DHA. However, as we age and with the start of cognitive decline, this conversion rate is starting to decrease to less than 10%.
“In animal and human studies, when the diet is exceeded in omega-3 fatty acids, DHA levels, in particular, in the brain decrease, accelerate aging and affecting memory,” explains Wallace.
But don’t let that scare you, says Mascha Davis, MPH, RDN. By incorporating omega -3 into your diet, yes, even from today – you can start enjoying the benefits well in your future.
“Omega-3 act as a powerful anti-inflammatory agent. When we feel chronic inflammation in the body, cognitive health can decrease and chronic age-related diseases can increase. Adequate daily intakes of omega-3 have been shown to help reduce inflammation in the body and therefore to certain conditions related to age and inflammatory.”
What science shows
After having evaluated the available data focused on the effects of omega-3 fatty acids on food-related disorders, a report concluded that EPA and DHA supplementation has a beneficial impact on inflammatory markers, oxidative stress and brain health results, among other positive effects. Another review had similar results, finding a link between the Omega-3 supplement intake and improvements in learning, memory, overall cognitive health and blood flow to the brain.
In terms of disease prevention, a study revealed that higher blood Dha levels were associated with a reduced risk of dementia of Alzheimer’s and all causes. The genetic factors also seemed to influence the advantages of DHA supplementation.
Omega-3 admission recommendations
The 2020-2025 food directives for Americans advise the consumption of fatty fish, such as salmon, at least twice a week. However, given that 90% of Americans do not approach their recommended intake each week, it is important to consider an additional fish oil to help fill the gaps.
Those who follow a vegetarian or vegan diet can obtain EPA and DHA from algae oil supplements, which are derived from marine microalgae – the food source that fish use to store EPA and omega -3 DHA in itself.
It should be noted, however, that most supplements are underregulated, so make sure to choose one that has an independent verification to ensure the precision of the label.
Wallace and Davis recommend a food approach first to obtain omega-3, but will recommend supplements when food consumption is lacking as a practical means for people to meet their daily needs.
Adequate admission recommendations for omega-3s have not been updated for over 20 years. By keeping this in mind, current directives recommend omega-3 contributions of 1.6 gram per day for men and 1.1 gram per day for women, but these figures only reflect the recommendations of the ALA. There is currently no dietary recommendation of the US government for EPA and DHA.
That said, the American Heart Association recommends at least 250 mg per day of DHA and EPA to prevent heart disease.
The bottom line
Omega-3 fatty acids, in particular EPA and DHA, are essential for healthy aging and cognition. Although more research is required on the recommended quantities for optimal benefits for brain health, regardless of your age, you should consider bringing your Dha and EPA Omega-3 fatty intake. It is never too late – or too early – to start!
You can increase your intake by eating fatty fish such as salmon, sardines and herring at least twice a week and incorporating vegetable sources such as chia seeds, nuts and linen seeds. If you don’t eat fish, consider taking an additional cost. More importantly, you must always speak to a healthcare professional before starting supplements to make sure they are safe and align with your health needs.
