Omega-3 Fatty Acids And Their Effect On Brain Function

These days we are bombarded with information about various supplements. The apparent benefits are multiple, but the evidences in support of such claims are often limited or inconclusive. This makes omega-3 fatty acids an exception.

Omega-3 fatty acids are true celebrities in the world of nutritional supplements. Their proven benefits are multiple and well established. One of such benefits is the compounds’ positive influence on the functions of brain.

The compounds belong to the class of so-called polyunsaturated fatty acids. Their molecules are used by the cells of brain to build their cell membranes. It is therefore not surprising that the overall brain health is dependent on having the access to adequate amounts of these nutrients. Most people get omega-3 fatty acids via their diet, but many others are turning to supplements to ensure that they obtain sufficient quantities of them.

Types of Omega-3 Fatty Acids

The three primary types of omega-3 fatty acids that are important for the biochemistry of our body include ALA, DHA and EPA. These abbreviations can often be seen on the packages with omega-3 fatty acids supplements, but most people have no clue what these letters stand for. These three types of fatty acids play different roles in the body:

ALA, or alpha-linolenic acid, is used by the body primarily for energy. However, it is also needed in the body to produce DHA and EPA, other two important types of fatty acids. Without DHA and EPA, the inflammatory, nervous, immune and cardiovascular systems will not function properly, and without ALA these two nutrients will not be available in adequate quantities.

EPA, or eicosapentaenoic acid, is critical for the inflammatory system in the body. EPA works to make prostaglandins, important biochemical with anti-inflammatory properties. Prostaglandins reduce the levels of inflammation in the body which may ward off diseases that are associated with excessive inflammatory response.

DHA, or docosahexaenoic acid, plays a major role in the healthy function of the brain and nervous system. About 60 percent of the brain consists of fatty substances, and 15 to 20 percent of this is DHA. People with inadequate levels of DHA are at risk for developing the neurodegenerative diseases, such as Parkinson's disease, more severe forms of multiple sclerosis and cognitive problems. The cognitive problems can affect both children and adults.

Sources of Omega-3 Fatty Acids

The majority of adults in the United States are deficient in Omega-3 fatty acids. The reason for this is simple: most people do not eat enough foods that are rich in this nutrient.

Adults can increase their intake of this fatty acid by eating the right foods or choosing to take a supplement. The following foods are rich in omega-3 fatty acids:

• Walnuts
• Salmon
• Tofu
• Brussels sprouts
• Winter squash
• Flax seeds
• Sardines
• Soybeans
• Shrimp
• Cauliflower

See Also: What is Omega-3?

If you choose to use a supplement, talk to your doctor to ensure that you are getting the right dosage.

Omega-3 Fatty Acids Are Involved In Key Functions Of The Brain

There are certain facts that everyone should know about aging and the brain and how omega-3 fatty acids play into this. These facts include:

• A significant portion of the brain is composed of lipids, especially omega-3 fatty acids.
• This fatty acid is associated with a gray matter volume increase, especially in the regions of the brain necessary for intelligence and happiness.
• These acids have anti-aging effects on the function and structure of the brain, improving memory, cognition and mental health and preventing dementia and Alzheimer's disease.
• Omega-3 fatty acids increase vital neurotransmitter production, support brain cell structure and blunts inflammatory and oxidative damage.
• Significant improvements in aggression, depression and other mental problems have been seen with the doses of DHA ranging from 1,000 to 1,500 milligrams and doses of EPA ranging from 1,000 to 1,300 milligrams. These doses also show promise in protecting against early Alzheimer's disease and early cognitive decline.

Omega-3 Fatty Acids and Brain Function

Studies show that those with high levels of omega-3 fatty acids in their bodies also tend to have larger brain volume, as well as volume of the hippocampus. The hippocampus is thought to be the area of the brain that Alzheimer's disease affects the most, as well as the site important for both memory and learning.

In fact, they believe that those getting adequate amounts of this nutrient could increase brain health for two years.

These benefits are thought to be associated with several mechanisms. Cell death may be prevented when DHA is metabolized into anti-inflammatory compounds. The nerve cell membranes also have a high concentration of DHA so if there is not enough of this nutrient in the blood, the cell membranes tend to lose it, eventually resulting in a decline in brain matter over time.

Omega-3 fatty acids and mental disorders

Omega-3 fatty acids may also be beneficial for patients with different mental illnesses, including:

• Depression: Results are mixed at this time, but some studies found that this nutrient could be just as effective as prescription antidepressants.
• Schizophrenia: Preliminary evidence shows that fatty acid may improve symptoms.
• Bipolar disorder: A small study of 30 people report that those taking a fatty acid supplement may reduce relapses and mood swings.
• Attention deficit/hyperactivity disorder: Those with this condition may have low fatty acid levels. Increasing their levels could reduce behavioral and learning problems.
• Cognitive decline: Several studies have examined the link between cognitive decline and omega-3 fatty acids. Reduced intake of this nutrient is associated with dementia. Scientists think that getting adequate amounts of omega-3 fatty acids may help to keep the cognitive decline at bay.

Adequate supply of omega-3 fatty acids is critical for overall health, and the brain health is no exception.

See Also: Omega-3 Fatty Acids: The Good Side Of Fats

It is important to get enough and this may require supplementation, depending on the completeness of your diet. It is a good idea, even for a generally healthy person, to evaluate the dietary intake of these important nutrients and make sure that the supply is adequate.