Omega-3 fatty acids are some of the most important nutrients for brain health. They improve your mood and memory and protect your brain from a wide range of conditions, from depression to Alzheimer’s.

The three most important omega-3s are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found mainly in plant-based foods and gets converted into small amounts of EPA and DHA in your body. Meanwhile, EPA and DHA are commonly found in fatty fish, seafood and fish oil supplements. EPA and DHA help keep your brain in good shape.

How omega-3s boost brain health

Omega-3s boost brain health in a variety of ways. Here are some of them:

Support brain development

DHA is found in the cell membranes of neurons in the cerebral cortex, the area of the brain responsible for memory, language, judgment and attention, among other things. Adequate intake of DHA is important during pregnancy and early childhood.

Low DHA levels are linked to poor literacy in children, while higher levels are associated with enhanced memory, cognitive development and brain performance. Studies also show that the children of mothers who supplemented with DHA during pregnancy have better problem-solving abilities than children whose mothers did not supplement.

Improve mental health

Omega-3s help prevent a variety of mental illnesses including depression and anxiety. A review of studies involving people with mood disorders reported that omega-3s have powerful antidepressant properties. One study even considered omega-3s to be effective and fast-acting natural antidepressants.

Besides depression and anxiety, omega-3s can also reduce the symptoms of bipolar disorder, borderline personality disorder and schizophrenia.

Fight inflammation in the brain

Inflammation is your body’s normal response to infections and injury. However, it can persist for a long time even in the absence of an injury or harmful pathogens. This is called chronic inflammation, and it is linked to various diseases, including Alzheimer’s.

Thankfully, omega-3s are powerful anti-inflammatory nutrients. Studies show that they can reduce the production of molecules that promote inflammation.

Delay mental decline

Omega-3s protect against age-related mental decline and aid in learning and memory. Many studies show that elderly individuals with above-average levels of DHA have a significantly lower risk of dementia. Meanwhile, having low levels of omega-3s can cause your brain to shrink and age more quickly.

Counter the effects of a brain injury

Traumatic brain injury is a disruption in normal brain function that results from a violent blow or jolt to your head. Such injuries can damage your brain cells and disrupt blood flow to your brain. Studies show that taking omega-3 supplements can counter the effects of a brain injury, such as inflammation and increased oxidation. In effect, they help preserve the health of your brain cells.

Help beat ADHD

Attention deficit hyperactivity disorder (ADHD) makes it difficult for a person to concentrate and control impulsive behaviors. It’s commonly diagnosed in children, but symptoms can carry over into adulthood if left unchecked.

Fortunately, omega-3s help reduce ADHD symptoms. A study involving children with ADHD shows that taking large doses of omega-3s every day is well-tolerated and reduces inattention, hyperactivity and defiant behavior.

May reduce autism symptoms

Autism spectrum disorder is a developmental condition that causes significant social, behavioral and communication challenges. People with autism find it hard to express themselves and interact with other people. They can also engage in repetitive and unusual patterns of behaviors, like hand-flapping and toe-walking.

Some studies suggest that omega-3s may help reduce symptoms of autism. A recent review of studies reported that taking omega-3s may reduce hyperactivity, lethargy and repetitive behaviors in people with autism spectrum disorder.

Food sources of omega-3s

Fish oil supplements and fatty fish are some of the best sources of omega-3s. Fish are commonly called “brain foods” because they’re chock-full of DHA and EPA. Salmon, herring, mackerel and sardines, to name a few, boast some of the highest levels of omega-3s in fish.

Omega-3s like ALA are considered essential because your body cannot make them. Instead, you have to eat foods that contain these healthy fats to maintain normal levels of omega-3s.

Dietary sources of ALA include flaxseeds, chia seeds, pumpkin seeds, hemp seeds, walnuts and soybeans. The oils of these foods (e.g., flaxseed oil and walnut oil) are also rich in ALA and healthy omega-6 fatty acids.

Additionally, while your body converts ALA into EPA or DHA, this conversion process is rather inefficient. Only a small percentage of ALA gets converted into EPA and even less into DHA. Make sure to eat a diet that includes fish to maintain adequate levels of EPA and DHA.

Omega-3s are important for your brain health. They boost cognition, reduce inflammation, fight neurodegenerative disorders like Alzheimer’s and improve your mental health, among other things. Eat more foods rich in omega-3s as part of a balanced diet to keep your brain healthy.

Sources:

Healthline.com

BeBrainFit.com

MDPI.com

Academic.OUP.com

LinkingHub.Elsevier.com

ScienceDirect.com

DovePress.com