Omega-3: benefits for the brain

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Taking omega-3 fats to combat dementia in older adults is a “matter of debate,” experts say in numerous scientific studies.

Fatty acids have already been shown to be associated with reduced cardiovascular risk, and experts advise that a healthy diet includes at least two servings of fish per week, one of which should be fatty (sardines, salmon). However, the scientific evidence for the benefits of omega-3 in improving cognitive skills, improving brain function and fighting dementia is still being developed.

All those scientists who “believe” in the real benefits of Omega-3 draw their own conclusions. So, Omega-3 belongs to a family of polyunsaturated fatty acids that have extensive positive health effects. One of the most important aspects of their action is their effect on the brain: these fatty acids are deeply involved in brain development and maintenance of brain function.

Omega-3 fatty acids, especially docosahexaenoic acid (DHA), play a key role in brain development at all stages of life – from embryonic to later life. DHA is especially important for the formation of healthy neurons and neuroglia—the cells that support and protect neurons.

Research is presented confirming the importance of Omega-3 for children in the early stages of development. Children whose mothers consumed sufficient amounts of Omega-3 during pregnancy and lactation showed higher levels of cognitive abilities. Omega-3 also plays a key role in the process of neuroplasticity, the ability of neurons to change and adapt in response to new information.

A lack of Omega-3 in food significantly reduces the brain’s ability to change and train. On the contrary, adequate absorption of these fatty acids can improve neuroplasticity and therefore promote healthy mental development and brain function.

Some studies have confirmed a link between omega-3 consumption and improved cognitive functions such as memory and attention. This is especially true for older people, whose level of cognitive function may naturally decline with age. In a 2014 study, participants who took Omega-3 supplements for 24 weeks showed significant improvements in memory function and executive control compared to the control group.

Extensive research conducted in Boston has shown that people with high levels of Omega-3 in the blood have a lower risk of developing dementia and memory impairment. This is most likely due to the anti-inflammatory properties of Omega-3s, which can prevent the formation of protein plaques in the brain that cause Alzheimer’s disease. In its turn, Not getting enough omega-3s in your diet may worsen symptoms of dementia.

The production of the neurotransmitter serotonin, which affects our mood, appetite and sleep, is closely related to Omega-3. Serotonin is the body’s primary “happy chemical,” and research suggests that omega-3 supplements may increase serotonin levels, reducing the risk of depression. Moreover, the structure of serotonin receptors can also be modulated by Omega-3, which makes them more accessible to binding to serotonin.
There is evidence that omega-3s may reduce levels of the stress hormone cortisol. This is due to the fact that Omega-3 makes cell membranes more plastic, allowing them to more easily adapt to changes in the flow of information, which, in turn, helps the body cope better with stress. In studies, people who included Omega-3s in their diet clearly reported a decrease in stress symptoms and an increase in overall well-being.

Vegetarians and vegans can also get omega-3s from plant sources such as flaxseeds, chia seeds, nuts and soy products. Alpha-linolenic acid (ALA), found in organic foods from plant sources, is converted into DHA and EPA in the body in smaller quantities than when consuming seafood.

This makes plant sources of Omega-3s especially important for people following a vegetarian or vegan diet.

You can, of course, take dietary supplements or Omega-3 vitamins, but first consult with your doctor. Since residents of Mediterranean countries usually have enough of it, since they consume fresh fish and seafood more often than other Europeans.

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