Omega-3 may boost your aging brain.

Omega-3 fatty acids have numerous advantages and contribute to heart health and cognitive function.

A new study finds a link between omega-3 consumption and improved brain function in people in their forties and fifties (midlife)

A cross-sectional study looked at people in their midlife's omega-3 blood levels, as well as their MRIs and cognitive abilities, to see if there was a difference between those with higher and lower omega-3 levels.

According to a new study published in Neurology, the medical journal of the American Academy of Neurology, people in their midlife with higher omega-3 levels may have an advantage over people who consume lower levels of omega-3.

Researchers at the University of Texas Health Science Center in San Antonio, TX, led the study because they were concerned about a lack of research on how omega-3 can affect people in their midlife.

What You Should Know About Omega-3

Omega-3 fatty acids are "a group of polyunsaturated fatty acids that are important for a number of functions in the body," according to the National Institutes of Health (NIH). In addition to helping with heart health and cognitive function, omega-3 fatty acids are found in cell membranes and have an impact on cell function.

Some fats that we ingest, particularly omega-3 or long-chain polyunsaturated fatty acids, are actually what we refer to as essential fats and we need them in our diet because we lack the ability to produce them ourselves.

The NIH classifies omega-3 fatty acids into three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) (DHA).

Adults and pregnant or breastfeeding women should consume the omega-3 fatty acid ALA on a daily basis: Men 1.6g and women 1.1g ;Because experts have not yet established recommendations for the other two fatty acids, this recommendation is only for ALA.

People can take omega-3 supplements, but it is also found in a variety of foods. Fish (such as salmon and tuna) and nuts and seeds are good sources of omega-3 (chia seeds and flax seeds).

Investigating the impact of Omega-3

The study included 2,183 men and women, with an average age of 46. Participants with dementia or a history of stroke were excluded from the study.

The researchers used blood samples to determine each participant's fatty acid composition. In addition, the participants agreed to have their brains scanned using MRI technology.

The volume of gray and white matter in the brain, particularly in the hippocampus, piqued the researchers' interest. The hippocampus is involved in learning and memory, and a decrease in volume could indicate dementia.

A neurological examination was also performed on the participants. The participants' abstract thinking, processing speed, executive function, and delayed episodic memory were all tested.

Omega-3 fatty acids and brain health

The researchers assigned approximately 25% of the participants to the low group, where their blood levels of omega-3 fatty acids were less than 4%. This group had a 3.4% average count.

The remaining participants were assigned to the high group, with an average omega-3 level of 5.2%.

The researchers of the study discovered that higher levels of omega-3 fatty acids correlate with higher hippocampal volume and better abstract reasoning by comparing blood samples, MRI results, and neurological assessments.

The people in the high group also had higher gray matter volumes, better reading scores, and slightly higher logical reasoning scores, according to the researchers.

In comparison to the higher group, people in the lower group were less likely to have a college degree and more likely to be smokers and diabetics.

This preliminary study suggests that higher omega-3 blood levels are associated with larger hippocampal volumes and better abstract reasoning performance, even in cognitively healthy middle-aged adults from the group, implying a potential role in improving cognitive resilience.

"These findings require further investigation, but it's exciting that omega-3 levels may play a role in improving cognitive resilience, even in middle-aged people," said study author Prof. Claudia L. Satizabal, Ph.D.

Diet and mental health

Other researchers have conducted similar studies in older populations and these studies are necessary to see what effects omega-3 supplements have on people in their midlife because they begin to experience cognitive decline.

One of the main challenges for some of these studies may be that dietary interventions are carried out possibly too late for significant improvements in symptomatic participants, as cognitive changes may have been well established over the previous 15 to 20 years,

Professor Satizabal said, "One way to promote brain health is to improve our diet. If people could improve their cognitive resilience and possibly prevent dementia through simple dietary changes, it would have a significant impact on public health."

"Everything we do and consume affects our brain, and numerous studies, including the one shared, have highlighted the effects of food and drink on overall brain health and function," Dr. Natalie King, a neuroscientist and founder of Florae Beauty, explained.

"Omega-3 fatty acids, in particular, have been found to be beneficial in terms of improving mental function as well as supporting an overall wellness plan when considering disease pathologies such as mood disorders and others affecting learning and memory," Dr. King continued.

Summary

Omega-3 fatty acids may give a boost to your brain health. However, a brain-healthy diet also includes plenty of vegetables (especially broccoli and leafy greens), fruits (particularly berries), fiber-rich grains, nuts, and other "good" fats, such as those found in olive oil and avocados. Limiting alcohol and getting enough sleep will also benefit your brain.