:max_bytes(150000):strip_icc()/VWH-DI-Longevity-Omega3-6e2a7ece5208445098b3a80bf2034664.jpg?w=780&resize=780,470&ssl=1 "What happens to your brain health when you consume omega-3 fatty acids")
Key takeaways
- Omega-3 fatty acids are beneficial for brain health and may help avoid cognitive problems.
- Among the different types of omega-3 fatty acids, the one with the greatest impact on brain health is docosahexaenoic acid (DHA).
- It is recommended that people get omega-3 fatty acids through foods such as fish, but supplements are generally considered safe.
Omega-3 fatty acids are important for overall health because they help reduce pain, reduce inflammation, benefit heart health, support brain function, and reduce the risk of diabetes. Adequate dietary intake of omega-3 fatty acids is recommended for overall health and brain function.
What does the research say about omega-3 and brain health?
Studies show that people who consume omega-3 fatty acids have improved learning, memory, cognitive well-being, and blood flow to the brain.
Eating foods containing omega-3 fatty acids may also help reduce the risk of developing Alzheimer’s disease, dementia, or other cognitive function problems.
The three main types of omega-3 fatty acids are:
- Alpha-linolenic acid (ALA)
- Docosahexaenoic acid (DHA)
- Eicosapentaenoic acid (EPA)
DHA is the most important type of omega-3 for overall brain health.
How do omega-3s improve brain function?
Higher levels of omega-3 fatty acids are associated with larger brains and better reasoning and memory.
Omega-3 fatty acids are important for brain health because they:
- Reduce the production of beta-amyloid plaques, associated with Alzheimer’s disease
- Helps build and ensure proper functioning of brain cells
- Have anti-inflammatory effects
- Interact with brain molecules that affect mood
- Improve blood circulation and oxygen delivery to the brain
- Promotes neuroplasticity (growth of new brain cells and improved connection between existing cells)
What foods contain omega-3 fatty acids?
People can usually get enough omega-3 fatty acids through their diet.
Foods containing omega-3 fatty acids include:
- Fish and other seafood (salmon, mackerel, tuna, herring and sardines)
- Foods enriched with omega-3 (certain brands of eggs, yogurt, juice, milk, soy drinks and infant formula)
- Nuts and seeds (flax seeds, chia seeds and nuts)
- Vegetable oils (flaxseed oil, soybean oil and canola oil)
Among these foods, fish contains the highest amount of DHA.
| Omega-3 fatty acids in popular foods | |||
|---|---|---|---|
| Food | TO THE | EPA | ADH |
| Salmon (3 ounces) | 126 milligrams (mg) | 733 mg | 938 mg |
| Olive oil (1 tablespoon) | 46 mg | 14 mg | 48 mg |
| Pumpkin or squash seeds (1 cup) | 155 mg | ||
| Sunflower seeds (1 cup) | 103mg | ||
| Flax seeds (1 cup) | 38,326 mg | ||
Mercury in fish
One concern with eating fish for omega-3 fatty acids is the possibility of consuming too much mercury. The people most exposed to the harmful effects of mercury are pregnant or breastfeeding people and children under 11 years old.
Seafood options that contain lower levels of mercury include tuna (light), cod, salmon, shrimp, and canned tilapia. Fish with higher mercury levels include king mackerel, marlin, orange roughy, shark, swordfish, tilefish (from the Gulf of Mexico), and tuna (bigeye tuna).
What are your daily omega-3 needs?
Most people get enough omega-3 fatty acids through diet. There is no “recommended” amount of daily omega-3 intake. There is, however, an adequate intake for different age groups established by the National Academy of Medicine.
The adequate daily intake values are:
- Children 1 to 3 years old: 0.7 grams (g)
- Children 4 to 8 years old: 0.9 g
- Boys 9 to 13 years old: 1.2 g
- Girls 9 to 13 years: 1.0 g
- Boys 14 to 18 years old: 1.6 g
- Girls 14 to 18 years old: 1.1 g
- Men aged 18 and over: 1.6 g
- Women aged 18 and over: 1.1 g
- Pregnant women: 1.4 g
- Breastfeeding women: 1.3 g
What should you consider about omega-3 supplements?
Omega-3 supplements are usually made from fish. It is important to look for supplements with the USP verification mark, which they receive after undergoing inspection, testing, and review processes to ensure their quality and effectiveness.
Study authors suggest that people who don’t get enough omega-3 fatty acids through diet should consider taking a supplement.
Precautions include:
- Boundaries : The U.S. Food and Drug Administration recommends that people take no more than 5 g/day of supplements containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
- Bipolar disorder: Research suggests that omega-3s, particularly EPA and DHA, may help reduce depressive symptoms in bipolar disorder, but do not appear to alleviate mania or prevent the transition to manic states.
- Anticoagulants or surgery: People who are taking blood thinners or undergoing surgery may also be asked to reduce their intake of omega-3 fatty acid supplements due to the risk of bleeding.
Possible side effects of omega-3 supplements include:
- A fishy or unpleasant taste in the mouth
- Bad breath
- Diarrhea
- Headache
- Heartburn
- Nausea
- Stomach aches
- Smelly sweat
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements in the same way that it regulates prescription drugs. Therefore, some supplements may not contain the ingredients listed on the label. When choosing a supplement, look for products that are independently tested or certified by organizations such as NSF, US Pharmacopeia, or ConsumerLab.com. For personalized advice, consult your healthcare professional, a registered dietitian nutritionist (RD or RDN) or a pharmacist.
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