Although omega-3s have long been considered essential for brain health and cognitive function, as well as for the prevention of neurodegenerative diseases such as dementia, this new study has sparked a debate about their effectiveness. An expert helps us make sense of it all.
Despite the cyclical appearance on the market of ever-new “miraculous” supplements and elixirs of longevity that promise a long and healthy life, when it comes to dietary supplements, experts generally agree: if we do not suffer from specific deficiencies and consume a varied and balanced diet consisting mainly of unprocessed foods, we need few or none. But if we want to supplement our diet at all costs, nutritionists generally recommend the trio of vitamin D, magnesium and omega-3. A large portion of the population is deficient in these and the daily requirements for these three essential nutrients often cannot be met by diet alone or in the case of vitamin D, by sun exposure.
Omega-3s are the true all-rounders of supplements: useful for supporting a wide range of bodily functions, they are essential for the health of the heart, eyes, joints and skin. Above all, they are recommended and taken because they are considered vital for the health and proper functioning of the brain and cognitive functions such as learning and memory, as well as for the prevention and treatment of neurodegenerative diseases. And for good reason: the brain is 60% fat and about 35% of these fats are omega-3s. A series of studies, such as those compiled on PubMed, seem to confirm the benefits of omega-3s for brain health and for counteracting cognitive decline in older adults. In short, supplementing with these fatty acids for brain health seemed like a given—until the publication of a new study, which appears to contradict previous research.
The study
Conducted by Dr Hussein Hassine, a professor of neurology at the Keck School of Medicine at the University of Southern California, and carried out over two years on a group of participants—50% of whom did not consume enough fish and the remaining half of whom were genetically at risk of developing Alzheimer’s— the study concluded that taking high doses of omega-3s does not provide any benefits to cognitive function or brain structure. But in the meantime, what exactly are omega-3s and what are they good for?
What are omega-3s?
Omega-3s are essential polyunsaturated fatty acids that our bodies cannot produce on their own, so we must obtain them from our diet. They are found primarily in fatty fish such as salmon, mackerel, sardines, herring, anchovies and tuna, as well as in nuts and seeds such as flaxseeds and chia seeds. They fall into three main categories:
- ALA (alpha-linolenic acid), which is found mainly in nuts and seeds.
- EPA (eicosapentaenoic acid), which we obtain primarily from fatty fish.
- DHA (docosahexaenoic acid), whose most important dietary source is, once again, fatty fish.
The benefits of omega-3s
- They have antioxidant and anti-inflammatory effects and combat inflammation.
- They combat physical strain and are therefore beneficial for athletes.
- They help relieve joint pain.
- They lower blood pressure and triglyceride levels and are therefore beneficial for heart health and help prevent cardiovascular diseases.
- They may help support foetal brain development during pregnancy.
- They may help relieve menstrual cramps.
- They may help combat anxiety and depression.
- They help keep the skin healthy and, thanks to their anti-inflammatory properties, can alleviate the symptoms of acne, psoriasis and atopic dermatitis.
- They help promote scalp health and in turn, hair growth.
But have these “superpowers” regarding brain health been overrated so far, as Dr Hussein Hassine’s study suggests? We asked Shabir Daya, a pharmacist and co-founder of Victoria Health, an e-commerce platform specialising in high-quality supplements and a go-to resource for health enthusiasts across Europe (and beyond).
“Omega-3s are important for the development of a normal brain structure; however, clinical studies show that taking isolated EPA and DHA in supplement form does not prevent a decline in brain health and function,” confirms Shabir Daya. “Omega-3s can be important when they’re part of a balanced diet that includes the consumption of fatty fish, but studies on this topic focus solely on measuring brain function or rather, cognitive decline. DHA, for example, is vital for communication between cells and low levels of it are often found in people with depression. So, although these essential fatty acids may not improve brain performance, they are still necessary for brain health. And they are involved in many other processes in the body, including reducing inflammation, lowering triglycerides, strengthening the intestinal lining and promoting eye health. Furthermore, they may help lower elevated androgen levels in women with hormonal issues such as PMOS.”
Should we continue taking omega-3 supplements for brain health?
Although the debate remains open, experts seem to agree that omega-3s are beneficial for the brain only when combined with a healthy lifestyle, including regular exercise, consistent sleep, stress reduction, social interaction and a healthy diet such as the Mediterranean diet—preferably plant-based and rich in fatty fish, nuts and seeds.“If you follow a typical Western diet high in fast food, don’t exercise and are stressed all day at work, our study has shown that having more omega-3s in the brain makes no difference,” Dr Hussein Hassine told CNN. So, should we continue taking fish oil, krill oil or algae capsules—or not? “I still recommend taking them,” concludes Shabir Daya. “Even though the brain has reserves of these fatty acids and uses only small amounts, the rest of the body still needs them and most of us aren’t able to eat enough fatty fish every week!”
This article first appeared on Vogue.it
