The Role of Omega 3 Fatty Acids in Aging and Mental Health

Omega-3 fatty acids are essential for overall health, and their impact on aging and cognitive decline is particularly noteworthy. Research suggests that Omega-3s can help prevent or slow the progression of dementia, Alzheimer’s disease, and general cognitive decline.

A recent study found that individuals who supplemented with Omega-3s performed better on tests assessing verbal fluency, language, memory, and visual-motor coordination—regardless of age or sex.

The Importance of DHA in Brain Function

Docosahexaenoic acid (DHA) is a critical Omega-3 fatty acid found in krill oil and salmon. When consumed, DHA accumulates in the brain, where it supports essential neurological functions.

One key reason Omega-3s enhance cognitive function is their ability to promote hypothalamic neurogenesis, a process that is impaired in Alzheimer's disease. In a recent study, mice that received Omega-3 injections exhibited increased levels of hypothalamic neurogenesis, highlighting its potential neuroprotective effects.

How Omega-3s Improve Brain Health

A 26-week study involving adults aged 65 and older demonstrated that Omega-3 supplementation improved the microstructural integrity of both white and gray matter in multiple brain regions. These structural improvements translated to enhanced executive function.

Another study tracked 1,500 participants aged 65 and older who did not have dementia, categorizing their DHA levels into five groups. Over a seven-year period, those in the highest DHA concentration group were about 50% less likely to develop Alzheimer’s disease compared to those in the lowest group. This protective effect equated to nearly five additional years of Alzheimer’s-free life.

The Role of Genetics in DHA Absorption

A major genetic risk factor for Alzheimer's disease is a variant in the apolipoprotein E (APOE) gene, known as APOE4. Research indicates that individuals with this gene variant benefit from DHA in fish but not as significantly from DHA in supplements. This is likely because the DHA in fish is in phospholipid form, which can be effectively transported into the brain in APOE4 carriers, unlike the non-phospholipid form found in most supplements.

How to Optimize Omega-3 Intake

Given the evidence supporting the cognitive benefits of Omega-3s, incorporating both DHA and eicosapentaenoic acid (EPA) into your diet is crucial. A recommended goal is to consume around 3 grams of Omega-3s per day.

For those who eat salmon three times a week, this provides an average of 1 gram of Omega-3s per day. The remaining 2 grams can be obtained from high-quality supplements. This is the routine we follow.

Salmon Cookbook

To help with this, I've put together a salmon cookbook, with wellness is worth it recipes. These are recipes we eat on a daily basis. There are enough recipes in this virtual cookbook for you to have salmon three times a week for a month and never repeat a recipe. You can use it on your phone, computer or tablet and always have your recipes and shopping lists with you!

Virtual Salmon Cookbook

Buy Now