New Study Finds Omega-3s May Lower Risk of Dementia and Alzheimer’s Disease
Fight the risk of cognitive decline with omega-3s
In the United States, there are more than 5 million people living with Alzheimer’s Disease. Almost two-thirds of them are women. Is it because women live longer than men? Is it genetic or biological? Researchers are still trying to figure out exactly why women are at higher risk. But, it’s clear that this is a serious health issue for women.
What if there was something we could do to help prevent or stave off the risk of dementia and Alzheimer’s disease?
A recent study found that having higher levels of omega-3s may lower that risk.
New research: Higher levels of omega-3 may lower the risk of dementia
A new peer-reviewed research study article was published at the beginning of October 2020 in the Alzheimer’s and Dementia: The Journal of the Alzheimer’s Association.
With 1,279 participants, this study took place from 1999–2018. The researchers looked for links between omega-3 levels in plasma and the future development of dementia-related health issues in older adults. Of note, at the start of the study, none of the participants had any dementia-related issues.
The researchers found that participants who had higher levels of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic) — two types of omega-3s, in their plasma were at lower risk of dementia and had lower cognitive decline than participants with lower EPA levels.
What are omega-3s?
There are three main omega-3 fatty acids: EPA (eicosapentaenoic acid), DHA (docosahhexaenoic), and ALA (alpha-linolenic acid).
- EPA — Your body uses this to produce eicosanoids (signaling molecules) that play a role in human growth and development and in reducing inflammation. Found mainly in fatty fish (herring, sardines, salmon, eel, shrimp, and sturgeon) and algae but also in grass-fed animal products.
- DHA — Your body uses this as a structural component for your skin and the retinas in your eyes. It’s important for brain development in children and brain function throughout your life. Found mainly in fatty fish and algae and even in grass-fed animal products.
- ALA — ALA needs to be converted into EPA or DHA before the body can use it. Only a very small amount of ALA is able to be converted (1–10% into EPA and 0.5–5% into DHA). Found mainly in plant oils (flaxseed, soybean, and canola oils).
Your brain and omega-3s
Let’s talk about your brain. Well, not YOUR brain in particular but the human brain in general. It’s made up of 60% fat. DHA is the primary omega-3 fatty acid in the brain (90%), and it makes up 25% of the total fat of the brain.
These fats are important for your brain. It’s understandable that feeding your brain omega-3s can be beneficial because your brain is made up of omega-3s.
Unfortunately, your body can’t produce adequate amounts of omega-3 on its own, so you need to get it from your diet or supplements.
How much omega-3 should you take?
A dosage of 250–500mg (combined EPA and DHA) is for healthy adults. If you have health issues, the dosage could range from 200–3,00mg.
One research study (that compiled data on omega-3 and dementia data from other studies) found that taking about 200mg of omega-3 daily, helped protect against dementia and Alzheimer’s Disease and reduced the risk of cognitive decline.
Look at the label on your supplement. Just because it says 1,00mg of fish oil doesn’t mean it is all DHA and EPA. Look at the label to see the breakdown of EPA and DHA in the supplements you take.
Take action now against dementia with omega-3s
This new study further proves the importance of omega-3s fatty acids in our diet. More research needs to be done to further understand Alzheimer’s and dementia and why it affects women more than men.
Since there is yet to be a cure for dementia or Alzheimer’s, this research is a vital piece of the puzzle. And, we can actively do something that may help prevent cognitive decline as we age.
