Brain Functioning And Concentration

Why Omega 3 Is Crucial For Proper Brain Functioning And Concentration

Omega-3 has many important functions in your body. While most people associate it with heart health, it’s also crucial for the proper functioning of your brain.

Yet, most people don’t get enough of it from their diet. Research published in “progress in Lipid” shows that only a staggering 2% of the world’s population gets enough Omega 3 from their diet.

In this article, we’ll get into exactly why Omega 3 is so crucial for your brain health.

What is Omega 3?

Omega 3-fatty acids are a group of polyunsaturated fatty acids. The three types of omega-3 fatty acids are:

Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), which found in fatty fish and algae.
And alpha-linolenic acid (ALA), which found in green vegetables, vegetable oils, and nuts.

Unlike ALA, DHA and EPA cannot be produced by your body itself. That’s why you must get enough of it from your diet.

While there’s no scientific consensus on the exact amount of DPA and EPA people need, most health organizations agree a healthy adult needs about 250 - 500 mg of combined EPA and DHA per day.

But why does your brain need this amount to function properly? And what happens when you don’t get enough?

Why Omega 3 is important for our brain
Most people don’t realize this, but the human brain is made up of mostly fats: 60% of your brain is fats, of which 40% are DHA’s. So, it’s not hard to see why Omega 3’s is so important to your brain.

But let's get a little bit deeper into the functions these fatty acids have. The first thing you should know is that Omega 3’s are the building blocks of every single cell in your body. And they are an important component of the cell membranes in your brain.

Not only do they help the communication between the cells in your brain. They also ensure your central nervous system is working properly. And they improve blood flow and keep your heart beating steady.

This ensures your brain receives enough oxygen and prevents symptoms like:

Poor judgment
Decline in cognition
And uncoordinated movement

Finally, Omega 3 also have powerful anti-inflammatory and antioxidant effects. Antioxidants protect the brain from harmful free radicals, which can damage cell membranes. And speed up the aging of the brain.

The scientific research into Omega 3
So, it’s clear that your brain needs Omega 3. This has also been proven by scientific research. There’s an overwhelming amount of evidence that shows an Omega-3 deficiency leads to a decreased functioning of the brain:

Animals studies have shown that without omega-3 fatty acids in their diet, the amount of DHA in their brains decreases, which leads to deficits in learning and memory.
A five-year observational study found that older adults who ate at least one seafood meal per week performed better on thinking skills tests than those who didn’t.
One study showed that people who carry the APOE4 gene variant, which increases the risk of Alzheimer, benefit from a diet rich in omega-3 fats.
It has been shown that not getting enough Omega 3 can increase the risk of chronic diseases like dementia.
In older adults, levels of DHA in the blood have been associated with smaller brain size, a sign of accelerated brain aging.
Several studies suggest that people who consume Omega 3 are less likely to be depressed and anxious.
And the list goes on.

How you can notice an Omega 3 deficiency in daily life

You may wonder if you can notice an Omega 3 deficiency in your daily life and work. Considering that the vast majority of people have a deficiency, chances are high you have a shortage.

But there also some symptoms that may indicate you have a deficiency:

Depression and Anxiety.
Low energy.
Having a hard time memorizing things.
And a lack of concentration.

How to get enough Omega 3 from your diet
Eating 2 - 3 servings of fatty fish a week ensures you get enough Omega 3 from your diet. But that can sometimes be hard to do. Taking a high-quality fish oil supplement is a convenient and easy alternative to make sure you get enough Omega 3 from your diet.

Several scientific studies have shown the benefits of taking fish oil supplements:

The children of women who took fish oil during pregnancy children scored higher on intelligence and brain function in early childhood
Taking 1.8 grams of omega-3s from fish oil supplements daily for 24 weeks improved the brain function in people with Mild Cognitive Impairment (MCI)
485 older adults scored better on memory and learning test after taking 900mg of DHA after 24 weeks

So, how much Omega 3 should you be getting from supplements? The European Food Safety Authority has set their recommendation at a maximum of 5,000 mg per day.

Conclusion
Omega 3 is crucial for your brain: A deficiency can lead to a decrease in your cognitive functioning, it puts you more at risk of developing chronic diseases like Alzheimer, it can accelerate brain aging, and it may even lead to depression.

Still, 98% of people don’t get enough Omega 3 from their diet. Taking a high-quality fish oil supplement is a convenient way to make sure you do.