With the return to school and work this fall we could all use a cognitive boost and omega 3 fatty acids are just the thing! We’ve all heard the terms ‘omega 3’s’ and ‘essential fatty acids’ but what are they really??

Omega 3’s are a group of polyunsaturated fatty acids – in other words, ‘good fats’.   These healthy fats are essential to the human body and hence, are called ‘essential fatty acids‘.  They must be consumed in our diet since our bodies cannot make them.  Traditional diets, certainly in coastal regions around the globe, were once abundant in these healthy fats since we consumed a great deal of plant and ocean material.  However over the last 100 years or more, the human diet has changed dramatically leaving an estimated 80-90% of the North American population deficient in Omega 3’s1.  The result?  A substantial increase in chronic degenerative diseases such as cardiovascular disease, diabetes, arthritis, mental health disorders, dementia and cancer, to name just a few.

When it comes to our noggins, supplementing with Omega 3’s is a no-brainer!  These essential fats literally build our brains.  In fact, over half the human brain is comprised of fat!  DHA (docosahexanoic acid) alone, the most important fat for brain health, makes up nearly 20% of our total brain mass!

Being sharp mentally requires that brain cells communicate at top speed.  In order to do this, they must be super fluid.  In other words, flexible.  It is the DHA within the brain cell’s membrane that enables this flexibility.  This flexibility then enables brain cells to send and receive communication signals clearly and quickly.  It is like having a skookum phone with an awesome plan – no delay, miscommunication or interruption in service.  Now who wouldn’t want that during exam time or while under pressure at work??  Research has now confirmed a positive correlation between omega 3 deficiency and cognitive problems such as depression, memory loss, seasonal mood changes and schizophrenia, as well as a higher risk of developing Alzheimer’s and other dementias2-5.

As with anything, though, correct dosing and the right medicine is essential.   Too much Omega 3, or the wrong kind of it, can be just as damaging as too little.  In the short-term, overdosing of Omega 3’s can cause gastrointestinal distress while over the long term, hyper-dosing can result in inflammation.  Furthermore, the quality of Omega 3’s is an issue to consider.  Since the highest potency of omega 3’s is found in cold water fish, contamination with heavy metals and other toxins needs to be addressed since the fish accumulate the heavy metals and toxins that are now abundant in the oceans worldwide.  You are what you eat, so for your brain to benefit from the oils you take, they must be free of these harmful contaminants.

Fish oils that have been purified and tested to be free of toxins will have this stated clearly on their label.  If you are unsure, call the company to get quality assurance before you purchase.   Once you are certain of the product’s quality, take it a step further and check the concentration of DHA found in the oil.  This should also be clearly stated on the label.  If the capsule says it contains 1000 mg of oil, but only a small fraction is DHA (typically less than 100mg per capsule), you are likely not getting the quantity or quality you need.

Fish oils and the essential fatty acids they contain are key components of optimal health.  Decades of research demonstrates their importance in supporting cognitive function as well as reducing inflammation and preventing disease (cardiovascular disease, diabetes, dementia, mental health conditions, cancer and many more)5-7.  With their abundance of benefit, Omega 3’s are true food for thought.

References:

  1. Douglas Laboratories. 2013. www.douglaslabs.ca douglaslabs.ca
  2. Salem, N. et al. 2001. “Mechanisms of action of docosahexanoic acid in the nervous system.” Lipids, 36: 945-59.
  3. Burgess, JR. et al. 2000. “Long-chain polyunsaturated fatty acids in children with attention-deficit hyperactivity disorder.” American Journal of Clinical Nutrition, 71(1): 327-30.
  4. Tiemeier, H. et al. 2003. “Plasma fatty acid composition and depression are associated in the elderly: the Rotterdam study.” American Journal of Clinical Nutrition, 78:40-6.
  5. Weber, P. et al. 2000. “Triglyceride lowering effect of omega-3 LC-polyunsaturated fatty acids, a review.” Nutrition Metabolism and Cardiovascular Diseases, 10:28-37.
  6. Simopoulos, AP. “Omega-3 fatty acids in inflammation and autoimmune diseases.” American Journal of Clinical Nutrition, 71:343S-8S.
  7. Terry, PD et al. 2003. “Intakes of fish and marine fatty acids and the risks of cancers of the breast and prostate and of other hormone related cancers: a review of the epidemiologic evidence.” American Journal of Clinical Nutrition, 77(3): 532-43.