All The Latest Data On The Controversial Subject Of Omega
Posted April 17, 2016
One element that distinguishes humans from other primates is the high levels of omega-3 fatty acids within the brain. These long chain polyunsaturated fats play an important role in the cell membranes of neurons and other cells of the body, increasing permeability and controlling some signaling between cells. Deficiencies in omega-3 in both animals and humans has been shown to be correlated with increased mental health problems and even a higher risk of suicide.
Over the years, a lot of research has been done with omega-3s to see if supplements could help with various psychiatric problems from depression to autism to dementia. Anyone following news coverage will see headlines going from boom to bust for omega-3s, “no help says one study, strong benefit for depression says another. How do we make sense of it all?
Fish get EPA and DHA from eating ocean plankton and algae and the like, which led to the common belief that wild caught fish had more omega-3s than farm fed fish . However, recent studies show that the omega-3 content of farm-raised and wild fish is roughly equivalent because fish oil is added to many farmed fish diets and farmed fish are generally fattier than wild fish.
Copyright Emily Deans MD
Dha May Benefit Alzheimers Patients Without Apoe
Then, study participants were divided into two groups depending on whether they had the so-called ApoE-e4 gene variant. Itâs associated with an increased risk of developing Alzheimerâs disease.
In the people who had the ApoE-e4 gene variant, there was again no benefit from DHA treatment. In contrast, those without the ApoE-e4 gene variant who received DHA had a slower rate of memory decline.
âThis is an intriguing provocative result, but requires further study for confirmation,â Quinn says.
He says itâs a mistake to compare this study to the one in healthy adults because they looked at such âvery different populations of patients.â
But the conflicting findings raise the possibility that treatments for Alzheimerâs have to be given âvery, very earlyâ to be effective, Thies says.
Show Sources
The Importance Of Long
Approximately 20% of the dry weight of the brain is made up of polyunsaturated fatty acids and one out of every three fatty acids in the nervous system is a polyunsaturated fatty acid . Docosahexaenoic acid is particularly prevalent in the brain and can be retroconverted to eicosapentaenoic acid serving as a generator of EPA. Thus, omega-3 polyunsaturated fatty acids are extremely important in brain function and can contribute to disorders of the brain including depression. Both EPA and DHA have been shown to be important in the treatment and prevention of depression, whereas only the latter is a major structural component of neuronal cell membrane phospholipids.
Read Also: Pine Belt Mental Health Hattiesburg Ms
What Does Fish Oil Do To The Brain
Fish oil’s well-earned reputation as a healthy-heart must-have is due to EPA, which promotes cardiovascular health and a healthy inflammatory response, according to Dr. Gossard. It’s DHA that we can thank for helping to promote brain and nerve cells and supporting brain health by maintaining healthy brain cell membranes, she added.
But since your brain, a collection of neurons and other brain cells, is 60 percent fat, both of these nutrients are crucial for normal brain development and function at every stage of your life.
Potential Cons Of Fish Oil
It is important to understand that not everyone has a good reaction to fish oil supplementation, some people may find that they simply dont feel as good when they take it. The good thing is that there arent any major withdrawal symptoms associated with fish oil like there are often with other psychiatric medications.
Also Check: How To Cope With Mental Health
What Is Fish Oil Omega
Fish oil is mainly composed of omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid . It is well known that these are beneficial for the heart and the skin. However, it also incredibly impacts the brain, especially regarding mild memory loss and depression.
In the body, these two fatty acids play a powerful anti-inflammatory role. Additionally, they play a crucial role in heart health and human development .
Fish oil and fatty fish are the only sources of DHA and EPA in the human diet. Because most individuals consume the recommended amounts of fish, many likely need more DHA and EPA in their diets .
The body can make EPA and DHA from another omega-3 called alpha-linolenic acid . ALA is found in several food sources, like chia seeds, canola oil, flaxseeds, soybeans, soybean oil and walnuts. It has been reported that humans cannot convert ALA to EPA or DHA very efficiently, with estimates indicating that less than ten percent of ALA consumed is transformed to EPA or DHA . In this case, omega-3 fatty acids might be a good option, particularly for those who dont consume much fish .
Which Foods Nourish The Brain
Brain cells work differently to the other cells in our body. In our bodies, cells continuously die and are replaced, but the cells of our brain are irreplaceable and need a special kind of nourishing. The most important foods for our brain are glucose, vitamins and minerals and polyunsaturated long-chain fatty acids such as omega-3.
Omega-3 fatty acids are involved in many different fundamental brain processes, says Simon Dyall, head of nutrition at Bournemouth University. Talking to Time Magazine he says, both EPA and DHA influence gene expression, oxidative stress, cerebral blood flow, levels of neurotransmitters and other brain-related processes such as the production of new neurons.
Recommended Reading: Billy Joel New York State Of Mind
Dha Does Not Slow Alzheimers Progression
In the second study, researchers from the National Institute on Aging-supported Alzheimer’s Disease Cooperative Study compared fish oil supplements to a placebo in 402 people with mild to moderate Alzheimerâs disease.
Participants took supplements containing either 2 grams of DHA or a placebo each day for 18 months.
âThe hypothesis was that DHA would slow the rate of disease progression, but unfortunately that wasnât the case,â says lead researcher Joseph Quinn, MD, associate professor of neurology at Oregon Health & Sciences University.
Treatment with DHA clearly increased blood levels of DHA, he tells WebMD, but memory worsened to a similar degree in both groups.
After 18 months, there was no significant difference between the two groups on any of the measures looked at, including a standard test that gauges the rate of deterioration of mental function.
Should I Be Taking Fish Oil Supplements Getting Fish Oil From Fish Or Focusing On Omega
When it comes to reaping the health benefits of fish oil, the evidence points to getting plenty of fish in your diet as the way to get the most benefit. The 20202025 Dietary Guidelines for Americans advises that adults eat 8 ounces of seafood per week, equivalent to two 4-ounce servings of fish or seafood per week.
Its worth noting, however, that this recommendation is best for overall health and, while its a good target, even if youre only getting one serving of fish per week, the brain may benefit anyway.
Research shows that when comparing people who are consuming one or more servings of fish per week to those who are eating less, fish eaters are experience less cognitive decline over the years, Agarwal says. This research comes from Rush University researchers and was published in the May 2016 issue of Neurology.
This follows past research from the university, published in JAMA Neurology, that found people who consume one fish meal per week had a 60 percent lower riks of Alzheimers compared with those who rarely or never ate fish.
That should be encouraging, because this is a simple lifestyle modification to maintain brain health in old age, Agarwal says.
So will anyone benefit from taking a fish oil supplement?
Overall, the research for eating fish is stronger compared with taking a fish oil supplement, Agarwal says. We see mixed findings when looking at supplements, she adds.
You May Like: Vitamin B1 Benefits For Brain
How To Read A Fish Oil Label
Its not always clear what to look for when buying fish oil and supplement labels can be confusing.
Heres a typical fish oil supplement label.
First, youll see that there is 2200 mg of total fish oil and 2000 mg of total omega-3 fatty acids.
And, of that, 1400 mg is EPA and 480 mg is DHA.
A National Institutes of Health workshop that included a panel of worldwide omega-3 experts determined that you should consume a daily minimum of 220 mg each of DHA and EPA.
According to the label, this supplement exceeds those amounts.
Note that fish oils antidepressant effects will not be immediate.
It can take anywhere from 4 to 12 weeks for the benefits to fully kick in.
What Is Fish Oil
Fish oil is the fat or oil thats extracted from fish tissue.
It usually comes from oily fish such as herring, tuna, anchovies, and mackerel. However. its also sometimes produced from the livers of other fish, as is the case with cod liver oil.
The World Health Organization recommends eating 12 portions of fish per week. This is because the omega-3 fatty acids in fish provide many health benefits, including protection against a number of diseases.
However, if you dont eat 12 servings of fish per week, fish oil supplements can help you get enough omega-3s.
Around 30% of fish oil is made up of omega-3s, while the remaining 70% is made up of other fats. Whats more, fish oil usually contains some vitamin A and D.
Its important to note that the types of omega-3s found in fish oil have greater health benefits than the omega-3s found in some plant sources.
The main types of omega-3s in fish oil are eicosapentaenoic acid and docosahexaenoic acid , while the type found in plant sources is mainly alpha-linolenic acid .
Although ALA is an essential fatty acid, EPA and DHA have many more health benefits (
54 ).
Taking fish oil supplements during pregnancy and breastfeeding may also improve infant visual development and help reduce the risk of allergies .
Summary
Omega-3 fatty acids are vital for an infants early growth and development. Fish oil supplements in pregnant people or infants may improve hand-eye coordination, although their effect on learning and IQ is unclear.
You May Like: Games For The Brain Online
Do People Eating Plant
Most people following plant-based diets have no problem getting enough omega-3s in their diets. One study found that people who follow vegan diets, on average, have intakes above the recommended amounts for omega-3 fats.
When it comes to measuring omega-3 levels, the likelihood of having lower EPA and DHA levels among vegans is, on average, higher however, this does not extend to any known clinical relevance. In fact, researchers note the advantage of a vegan diet for heart health compared with nonvegans.
Natrol Omega 3 Fish Oil Natural Lemon Flavor
One factor that people might have that we didnt mention on the list is flavor. While what we offer is quality, sometimes, people cant handle the flavor of some quality products. So, for those who have a particular taste for vitamins, one option to consider is Natrols fish oil supplement. This supplement offers a natural lemon flavor thanks to its natural lemon oil ingredient.
Beyond that, you can expect a middle-of-the-road amount of EPA, DHA, and fish oil with the company suggesting to take one softgel two times a day with a meal. The only real downside to this particular supplement is that youre giving up a few details and benefits for better flavor. Unlike the other supplements mentioned, this does contain gelatine from bovine, though its kept at a minimum.
Also Check: Can Women Take Alpha Brain
Krill Oil Vs Fish Oil
When asked how krill oil may differ from other marine oils in terms of neuroprotection, Dr. Subbaiah, who was not involved in the study, told MNT that krill oil has specific benefits, including the presence of eicosapentaenoic acid and docosahexaenoic acid in the presence of phospholipids and not triglycerides, as in fish oil.
EPA and DHA have multiple , including for immune function, cardiovascular function, and neuroprotection. Phospholipids improve tissue absorption and can cross the blood-brain barrier, whereas triglycerides cannot cross the blood-brain barrier.
One study found that pretreated krill oil can increase brain levels of EPA and DHA by 5-70 times more than untreated krill oil. Meanwhile, fish oil, whether treated or not, has no effect on brain levels of EPA or DHA.
Dr. James Giordano, Pellegrino Center professor of neurology and biochemistry at Georgetown University Medical Center, who was not involved in the study, also told MNT that phosphatidylcholine imparts both greater neuronal uptake, and direct membrane stabilizing effects within neuronal infrastructures.
This combination of improved bioavailability and membrane stabilization is important to promoting the anti-inflammatory, and anti-degenerative properties of many of the active ingredients found in krill oil. Dr. James Giordano
Taken together, these properties are useful to maintaining neuronal structural and functional integrity and reducing age-related inflammatory changes , he added.
What Is The Main Benefit Of Fish Oil
Fish oil is a great source of omega-3 fatty acids, which have a variety of health benefits. Omega-3 fatty acids are known to reduce inflammation and help protect against heart disease, stroke, and some types of cancer. They can also help improve brain function, reduce the risk of depression, and improve the symptoms of ADHD. Fish oil supplements can also help reduce joint pain and stiffness, improve skin health, and strengthen the immune system.
Also Check: How To Get Your Mind Off Someone
What Is The Recommended Dose Of Omega
For the maintenance of normal brain function, the EFSA approves the claim for 250mg of DHA per day. Our Life & Soul clinical strength fish oil has all the essential fatty acids you need to get the full range of omega-3 brain benefits, with 3,500mg of omega-3 in every single teaspoon.
If you prefer taking your DHA in capsule form we recommend Mindful. One daily capsule provides 560mg of DHA, the same amount as a tin of sardines!
LIFE & SOUL
How Modern Diets Contribute To Omega
Omega-3 and omega-6 are two of the main kinds of essential fatty acids found in dietary fats and oils.
But there is a big difference between them.
Omega-3 fats are anti-inflammatory.
This is very helpful for the brain.
Brain inflammation contributes to depression, anxiety, brain fog, and ADHD and even serious degenerative disorders like dementia and Alzheimers.
In fact, brain inflammation, rather than an imbalance of brain chemicals, is now suspected to be a root cause of depression.
Omega-6 fats, on the other hand, increase inflammation.
This is an excellent reason to minimize their consumption.
Unfortunately, typical modern diets even if you buy your food at health food stores are low in omega-3 and high in omega-6 fatty acids.
Until recently, the standard Western diet contained roughly equal amounts of omega-3s and omega-6s.
This one-to-one ratio is considered ideal for health.
But now, the average person eats upwards of 15 times more inflammatory omega-6s than anti-inflammatory omega-3s.
Wild-caught fish also contain fewer contaminants than farmed fish.
Other healthy sources of omega-3s are wild game, grass-fed beef, pasture-fed pork and lamb, and free-range chicken and their eggs.
All of these contain significantly more omega-3s than their factory-farmed counterparts.
The main dietary sources of inflammatory omega-6s are vegetable oils like canola, safflower, and soybean oil.
Some experts believe that the ratio of omega-6s to omega-3s is most important.
Don’t Miss: Mind Reader Coffee Pod Drawer
Where To Find The Best Sources Of Omega
The healthiest choices for omega-3 fatty acids include fish that are rich in DHA and EPA, such as barramundi, salmon, trout and sardines with farmed barramundi having the highest ratio of omega-3 to total fat, at 25 percent.
While you can also get DHA and EPA from fish oil supplements , studies have shown that fatty acids from fish are more effectively absorbed into our system than when taken as a supplement.12 One reason for the better absorption may be due to the synergistic effect of various nutrients in fish, rather than just taking the omega-3s alone.
Vegetable oils, flaxseeds, walnuts and dark leafy vegetables are all sources of the ALA type of omega-3s, but our bodies can only turn small quantities of it into EPA and DHA, and therefore it doesnt provide as many omega-3s as fish does.
The Bottom Line On Omega
Omega-3 fatty acids are promising natural treatments for mood disorders, but we need more research about how they work, how effective they really are, and their long-term safety before we can make conclusive recommendations for people managing mental health conditions or who wish to improve mood.
About the Author
David Mischoulon, MD, PhD, Contributor
Also Check: Meningioma Brain Tumor Frontal Lobe
California Gold Nutrition Omega 3 Premium Fish Oil
Our second pick for the best fish oil supplements is the supplement provided by California Gold Nutrition. Their premium fish oil supplement has gone through a process where the supplement provides a respectable amount of EPA and DHA as well as fish oil. Its to the point where its recommended that you take two of these capsules per day.
Their process also ensures that the softgels the supplement comes in are porcine, bovine-free, and dont contain gluten, GMOs, and soy. Overall, if youre looking for an option to having plenty of fish oil, this is a great option.
Pick up California Gold Nutritions Fish Oil Supplement here.
Relevance Of Epa And Dha To The Brain
Building and Maintaining Brain: The conversion of plant-derived alpha-linolenic acid to DHA is minimal in humans, as is formation of DHA from EPA . ALA is found in several food sources, such as walnuts, flaxseeds, chia seeds, canola oil, soybeans and soybean oil. However, the conversion of ALA to EPA and DHA is not efficient in humans, with estimates reporting that less than 10% of the amount of ALA you consume is converted to EPA or DHA . This percentage decreases more as we age.
Read Also: Top 10 Most Common Mental Disorders
