Do Omega 3 Fatty Acids Improve Brain Function?

Omega-3’s are the most important and beneficial of all fatty acids, playing a key role in keeping your brain healthy.

The primary Omega-3 components, or acids, are known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

They are classified as essential acids due to the fact that we need them for the proper functioning of the human body but we are not capable of producing them internally. In other words, they must be obtained from external sources like diet or supplementation.

Omega 3’s are noted for improving brain function in animal studies, though recent human studies have reported no observable effects. Some nootropic users will take a Fish Oil or Krill Oil supplement containing Omega 3’s as part of their stack, but if you eat a diet high in fish content this may be unnecessary.

These Omega-3 fatty acids and oils are normally found in the fat of cold-water fish. Additional sources include nut oils, plant oils, flaxseed, shellfish, and walnuts. Both DHA and EPA are considered to be long-chain fatty acids since they contain more than 16 carbon elements in their chemical makeup.

These should not be confused with Omega-6 fatty acids, which are considered to be short-chain fatty acids and are bad for the body in high amounts. A balance between Omega 3’s and Omega 6’s is considered the best strategy for optimal health.

Omega 3's

Essential Fatty Acids

Heart Health

Brain Health

Anti-Infla- mmatory

How It Works:

• Exhibits anti-inflammatory effects
• Supports mood, memory & brain health
• Promotes cardiovascular health

Dosage:

Between 1 - 4 g per day

Safety:

Rated Likely Safe

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Omega-3 Effects:

The main function and effect that Omega-3 fatty oils have on the body is that they help with cell membranes and their function.

They are essential in the repair, maintenance, and even growth and proper functioning of the membranes of every human cell.

These cell membranes are made up of a number of different types of fats called phospholipids and Omega-3 oils help to hold everything together. With their long-chain structure, this ensures that the cell walls do not become overly rigid.

The importance of the cell membrane cannot be overstated. This is almost like a control center for each individual human cell. What happens is that these membranes, or walls, determine which chemicals and materials are allowed to leave and enter the cell.

Ideally, the toxins and other waste materials are allowed to leave, while those needed for repair and maintenance are allowed to enter. They also help to determine the chemical messengers leaving and entering the cells.

This is especially important for the brain and nerve cells, since this effects the transmission of nerve impulses. Cell membranes which have become worn out and overly rigid make brain processes much less efficient, and it is even thought to be one of the biggest contributing factors to a number of degenerative cognitive disorders.

Some studies have found that using Omega 3 supplements may protect against dementia in elderly individuals, although results are inconclusive at this point.

Omega-3 Benefits:

The DHA found in Omega-3 is one of the most common types of lipids (or fatty acids) present in the brain. This is why Omega-3 is considered to be brain food.

With the proper level of DHA, some studies have shown that people have a reduced risk of developing brain issues later in life such as Alzheimer’s and other forms of dementia and age-related cognitive decline.

Also, research suggests that people who use Omega-3 supplements do have better overall cognitive functioning than those who do not.

This supplement has also been shown to help reduce brain shrinkage within the cerebral cortex and the hippocampus. There are also conflicting reports that suggest if you already receive an adequate intake of Omega 3’s from your diet that there will be limited benefits to taking additional supplements. However, if you are deficient in this nutrient then it may be important to use a Fish Oil supplement or something similar.

An incredibly important, but often overlooked, benefit of Omega-3 supplementation is that it reduces inflammation. Many times, all types of health problems and issues are non-specific in their cause. The problem in most of these cases can be traced back directly to inflammation. By using Omega-3’s you will see an overall reduction in the risk for most types of diseases and health concerns.

Omega-3’s are also known to help in the areas of insulin and heart function. Both glucose and fatty acid uptake into the muscle cells are increased, thereby sending more nutrients toward muscle cells and away from fat.

This can help to improve overall body composition. It helps to maintain proper insulin formation and secretion. Evidence further suggests that Omega-3 will increase cardiac output and even stroke volume of the heart, helping to support healthy blood flow.

Omega-3 Dosage:

If you decide to use a supplement to ensure you are getting the recommended amount of this ingredient, you should aim to consume anywhere between 1 and 4 grams of both EPA and DHA Omega-3 acids each day, combined.

Many experts suggest that taking these supplements with meals is more effective since they are fat-soluble, thinking that this may improve uptake and the anabolic response.

Omega-3 Side Effects:

Omega-3 usage is thought to be very safe, among the safest of all possible supplements, in fact. It is very well-tolerated in almost everyone. Despite these facts, there are some unusual side effects.

It should be noted that these are generally very rare and normal only present when taken in extremely high doses. These effects include GI distress and excessive bleeding. There may be some people who have allergic reactions to fish oil; if so, avoid Omega-3’s. You may also experience some foul tasting fish-like belches.

Omega-3 Review:

For many years, Omega-3 supplements were considered vital for improving brain function. While recent studies have now put this claim into question, there is no doubt that Omega-3’s are intimately connected with brain health and memory function. If you are already eating a diet with foods rich in essential fatty acids, then you may find limited cognitive enhancement benefits from using this supplement.

A better nutrient to look at would be Choline which is necessary for proper memory storage and recall. Over 90% of the population is deficient in choline and by using a choline supplement you can significantly improve reasoning, memory and learning abilities.

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