Do you eat fish and take fish oil supplements?
There is mounting evidence that diets high in omega-3 fatty acids from fish may protect people from cognitive deficit and dementia.
Only recently has the strength of this potential protective power been tested in controlled clinical trials.
In observational studies researchers compare people’s estimated omega-3 intakes to their brain-health status.
Epidemiological studies can detect statistical correlations between omega-3 intakes and brain health, but they cannot prove them.
Remember that one of the best source for omega-3 fatty acids is found in fish such as wild Alaskan salmon, halibut, anchovies, tuna and sardines.
Author of the omega-3 effect, Dr. William Sears recommends eating fish 3 to 4 times a week if you can.
Buy your fish from a reputable source and make sure that is wild caught and not farmed. Try supplementing with fish oils as well.
For more on how high omega-3 levels and omega-3 fish oil supplements seemed to enhance brain function in middle-aged and younger adults:
- Brain Health in Middle Age Tied to a Fishy Omega-3
- Omega-3s Boosted Young Adults’ Brains
- Brain Decline Deterred by Omega-3s & Vitamins
Sources:
- Abbatecola AM, Cherubini A, Guralnik JM, Andres Lacueva C, Ruggiero C, Maggio M, Bandinelli S, Paolisso G, Ferrucci L. Plasma polyunsaturated fatty acids and age-related physical performance decline. Rejuvenation Res. 2009 Feb;12(1):25-32.
- Dullemeijer C, Durga J, Brouwer IA, van de Rest O, Kok FJ, Brummer RJ, van Boxtel MP, Verhoef P. n 3 fatty acid proportions in plasma and cognitive performance in older adults. Am J Clin Nutr. 2007 Nov;86(5):1479-85.
- Narendran R, Frankle WG, Mason NS, Muldoon MF, Moghaddam B. Improved working memory but no effect on striatal vesicular monoamine transporter type 2 after omega-3 polyunsaturated Fatty Acid supplementation. PLoS One. 2012;7(10):e46832. doi: 10.1371/journal.pone.0046832. Epub 2012 Oct 3.
