By Erika Watts
In a new study published in Neurology, the medical journal of the American Academy of Neurology, people who have higher omega-3 levels in their middle ages may have an edge over people who take in lower levels of omega-3.
The study was led by researchers at the University of Texas Health at San Antonio, TX, who were concerned about the lack of research on how omega-3 can impact people in their midlife.
According to the National Institutes of Health (NIH), omega-3 fatty acids “are a group of polyunsaturated fatty acids that are important for a number of functions in the body.” In addition to playing a role in heart health and cognitive functioning, omega-3 fatty acids are also part of the cell membrane and affect cell functioning.
The NIH lists three types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
The daily recommendation for the omega-3 fatty acid ALA for adults and people who are pregnant or breastfeeding:
Men 1.6 g
Women 1.1 g
Pregnant teens and women 1.4 g
Breastfeeding teens and women 1.3 g
This recommendation is only for alpha-linolenic acid (ALA) as experts have not yet established recommendations for the other two fatty acids.
While people can take omega-3 supplements, it is also in a number of foods. Some good sources of omega-3 include fish (such as salmon and tuna) and nuts and seeds (chia seeds and flax seeds).
“Everything we do and consume affects our brain, and there have been numerous studies, including the one shared, that highlight the effects of food and drink on overall brain health and function,” said Dr. Natalie King, a neuroscientist.
“Omega-3 fatty acids, in particular, have been found to be beneficial when it comes to improving mental function as well as supporting an overall wellness plan when considering disease pathologies like mood disorders and others affecting learning and memory.” Dr. King noted that while this area needs more research, “moderation of omega-3s is likely key and simultaneous careful temperance with other molecules (i.e., saturated fats and highly-processed foods) is necessary to achieve the net positive effects one is going for.”
Excerpted from an article by Erika Watts on October 7, 2022 — Fact checked by Alexandra Sanfins, Ph.D.; https://www.medicalnewstoday.com/articles/omega-3-may-boost-brain-health-for-people-in-midlife-study
