Omega-3 fatty acids are crucial for brain development in infants and children, potentially improving attention, vision, and language skills.
Omega-3 supplementation may benefit adults with mild cognitive impairment, improving mood, attention, and depression, but optimal dosages and consistency of results still require further research.
Individuals with adequate omega-3 intake from their diet may not need additional cognitive benefits from supplements, while those with low omega-3 levels or higher risk of certain conditions may benefit from supplementation, emphasizing the importance of individual background intake and healthcare professional consultation.
Deep dives
Omega-3s and Brain Health in Developing Brains
Research suggests that omega-3 fatty acids, specifically DHA, are necessary for the development of infants and children's brains. Studies have shown that pregnant and lactating women who consume omega-3-rich foods or supplements may have babies with better attention, vision, and language skills. However, more research is needed to determine specific dosages.
Omega-3s and the Aging Brain
In adults, omega-3s, particularly DHA, may benefit individuals with mild cognitive impairment (MCI), which is a condition that often precedes dementia. MCI patients have shown improvements in mood, attention, and depression with omega-3 supplementation. However, the data is not consistent, and further studies are required to determine optimal dosages for different populations.
Threshold Effect and Background Intake
The effectiveness of omega-3 supplementation may depend on the individual's background intake. Those with adequate omega-3 intake from their diet, particularly through fatty fish consumption, may not experience additional cognitive benefits from supplements. On the other hand, individuals with low omega-3 levels or higher risk of certain conditions, such as APOE4 carriers, may benefit from supplementation. It is crucial to consider individual background intake and consult with a healthcare professional when considering omega-3 supplementation.
Importance of a Plant-Based Diet for Brain Health
Eating a plant-predominant diet is crucial for brain health, as it provides a wide range of nutrients and anti-inflammatory properties. Dark leafy green vegetables, beans or lentils, berries, nuts, seeds, herbs, spices, cruciferous vegetables, and whole grains should be prioritized in daily meals. These foods contain polyphenols, fiber, essential fatty acids, vitamins, minerals, and antioxidants that support brain function and reduce the risk of cognitive decline and inflammation. The Mediterranean diet and the Mind diet, with additional emphasis on plant-based foods, have shown promising results in reducing the risk of Alzheimer's disease and cognitive impairment.
The Role of Omega-3 Fatty Acids in Cognitive Health
Omega-3 fatty acids, particularly DHA and EPA, are important for brain health and may help reduce the risk of Alzheimer's disease and cognitive decline. While there is still ongoing research, incorporating omega-3-rich foods like fatty fish, walnuts, chia seeds, and flax seeds into the diet can provide these essential nutrients. However, the efficacy of supplements and blood tests for omega-3 levels is still debated, with some limitations and varying results. For individuals with mild cognitive impairment or experiencing memory issues, omega-3 supplementation may be beneficial, but more extensive studies are needed to fully understand the impact on cognitive function.
In Episode #117, I sat down with Drs Dean and Ayesha Sherzai, leading neurologists who specialise in cognitive impairment and Alzheimer’s. Recently, Dean and Ayesha performed a thorough review of the literature to find out how important omega-3s are for brain function and whether or not we should be taking them. They ended up splitting this review into two parts: one covering pregnancy, infancy, childhood, and adolescence and the other covering adulthood.
In this episode, we break down their findings with the goal of helping you understand what omega-3s are, where we get them from and whether we should consider supplementation. It was a pleasure to have them back on the show. I love everything that they are about and I’m sure you’re going to find this a very informative episode. To hear more from Drs Dean and Ayesha Sherzai, check out episodes #65, #78, #97, #126, #188, and #226.
For more insights and reflections, visit The Proof website for the full show notes.
Enjoy, friends.
Simon
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Simon Hill, Msc, Bsc (Hons)
Creator of theproof.com and host of The Proof with Simon Hill
Author of The Proof is in the Plants
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