The most important nutrient for brain health as you get older. See what a Dietitians say.

 

According to a dietitian, the most important nutrient for brain health as you get older.

 

Find out why omega-3 fatty acids are necessary for cognitive health improvement.

Face it: as we get older, we're all looking for ways to stay sharp. We see you, whether you've seen a loved one struggle with cognitive decline or just want to take charge of your own health. Even though you may be keeping your brain active with Wordle or another trendy game app on a daily basis, you might want to add the following missing component to your routine: eicosapentaenoic acid Everything you need to know about omega-3s and brain health as you get older can be found here.

 

 

What Kind of Fatty Acids Are Omega-3? 

There are three kinds of polyunsaturated fatty acids called omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Because your body cannot produce these fats in sufficient quantities on its own, you must include them in your diet. Fortunately, the omega-3 fatty acids EPA and DHA can be found in seafood, fish oil, and krill oil, while the ALA can be found in nuts, flaxseed, and chia seeds.

 

Because of their potential in a number of health-related fields, omega-3 fatty acids continue to receive attention. There is no end to the benefits of these exceptional fats, which range from promoting heart health to lowering inflammation to enhancing mental health and cognition.

 

 

Omega-3s' positive effects on the brain 

By the time they are 70, two out of every three Americans will have some form of cognitive decline, according to a 2020 study that was published in the Social Science & Medicine Journal of Population Health. Researchers are beginning to investigate the effects of omega-3 fatty acids on the aging brain in greater depth in light of the benefits they have previously demonstrated for cognitive health.

 

 

Why Are Omega-3 Fatty Acids Critical to Brain Health?

Here's a quick refresher on biology before we get into the science. Because they are essential components of cell membranes, the omega-3 fatty acids EPA and DHA contribute significantly to brain function and cell-to-cell communication. To put it simply, they have a significant impact on cognitive health.

 

Forbes Health Advisory Member and George Mason University professor Dr. Taylor Wallace says that your body can make about 10% of your EPA and DHA from eating ALA; However, this conversion rate decreases even further with age and the onset of cognitive decline.

 

He writes, "When the diet is devoid of omega-3 fatty acids, the levels of DHA (in particular) in the brain decrease, accelerating aging and affecting memory," in both animal and human studies.

 

However, do not be alarmed by this. You can begin to reap the benefits well into the future by including omega-3s in your diet—yes, even now. "Omega-3s act as a powerful anti-inflammatory agent," Mascha Davis, M.P.H., RDN, registered dietitian nutritionist and author of Eat Your Vitamins, explains. Cognitive health may deteriorate and age-related chronic disease conditions may rise when we have chronic inflammation in our bodies. It has been demonstrated that consuming sufficient amounts of omega-3s on a daily basis protects against some age- and inflammatory-related conditions."

 

What the Science Proves 

A review that was published in Nutrients in 2018 looked at 25 randomized control studies that had been conducted since 2013 on the effects of omega-3 supplements on brain health across the lifespan. Subjects who took DHA and EPA supplements experienced improvements in blood biomarkers, which were beneficial to health regardless of age. Positive effects of DHA and EPA supplementation were seen across the board, from improved cognitive function in older adults to increased literacy, attention, and visual processing in school-aged children.

 

Although researchers agreed that a growing body of evidence suggests adding omega-3 supplements to the diet to support brain health and protect older adults from neurodegeneration, the methods and measures used in each study varied. Benefits were found with intakes of 480 milligrams of DHA and 720 milligrams of EPA in some studies, while others found benefits with intakes of 800 milligrams of DHA and 225 milligrams of EPA. As a result, more research is needed to reach a consensus regarding the ideal intake levels.

 

The Framingham Offspring Cohort, a large study group of patients in the Boston area, was the subject of a more recent 2022 study that was published in the journal Nutrients and included 1,490 participants. The subjects' DHA levels in red blood cells (RBCs) were compared to the prevalence of Alzheimer's disease (AD) and all-cause dementia. At follow-up appointments, they discovered that participants with higher RBC DHA levels at baseline had a lower risk of AD and all-cause dementia and a half-risk of developing AD. Researchers discovered that AD carriers may also benefit from higher DHA doses than non-carriers, given that genetics certainly plays a role in disease like AD.

 

Recommendations for Omega-3 Consumption 

The 2020-2025 Dietary Guidelines for Americans recommend that fatty fish like salmon be included in the diet at least twice per week. However, considering a supplement to help fill in the gaps is important because 90% of Americans fail to meet their recommended intakes every week.

 

Both Dr. Wallace and Davis both advise starting with food, but when diet fails, they turn to supplements because they are a practical way for people to meet their daily needs.

 

Over two decades have passed since the last revision of the National Institutes of Health's (NIH) adequate intake (AI) recommendations for omega-3s. As a result, men should consume 1.6 grams of omega-3 per day and women should consume 1.1 grams, but these amounts only reflect ALA recommendations. EPA and DHA do not currently have dietary recommendations from the government of the United States.

The International Society for the Science of Fatty Acids and Lipids (ISSFAL) recommends at least 500 miligrams of DHA EPA per day to support overall health, while the American Heart Association (AHA) recommends at least 250 miligrams of DHA EPA per day to prevent heart disease (1 gram, or 1000 miligrams, per day if you have heart disease, and 2-4 grams per day if you have high triglycerides).

More research is required to establish a consistent recommended intake for brain health benefits in light of these variations as well as the differences in the omega-3s administered in the aforementioned studies.

 

The Conclusion

For healthy aging and cognition, omega-3 fatty acids, particularly EPA and DHA, are essential. You should immediately consider increasing your intake of DHA and EPA omega-3 fatty acids—it's never too late to start! More research is needed to determine the recommended amounts for optimal benefits to brain health. You can accomplish this by taking a fish or krill oil supplement and making a commitment to consume fatty fish like salmon, sardines, and herring or plant-based sources like chia seeds, walnuts, and flaxseeds at least twice per week. Supplements made from marine microalgae—the food source that fish use to store up EPA and DHA omega-3s themselves—can provide vegetarians and vegans with EPA and DHA.