More Omega-3s in the Diet Improve Cognitive Ability and Brain Volume in Older Adults
Health in the elderly: more fish oil improves cognitive functions and brain volume
This is the conclusion reached by a group of researchers from Uppsala University (Sweden), who analyzed whether higher intakes of these fatty acids are associated with an increase in cognitive abilities or brain volume in the elderly. Increasing the amounts of Omega 3 EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) introduced through diet could improve cognitive abilities in older age. The results of their studies, which involved 252 men and women, were published in the journal Age *.
Essential fatty acids for the brain
Omega-3s, especially DHA, are very important nutrients for the health of the nervous system. The amount of this fatty acid in the brain is very high. Here, DHA plays a fundamental role both for the structure and for the functions of neurons and the production of new nerve cells. Several studies have shown that this Omega-3 influences cognitive abilities and attention, visual skills, and behavior. Moreover, DHA plays an important role in some psychiatric disorders and protects neurons from the harmful effects of Alzheimer’s disease.
Cognitive benefits also in older age
The Swedish research demonstrated that people aged between 70 and 75 who eat many foods rich in Omega-3 (both DHA and EPA) have greater cognitive abilities compared to those who follow a diet poor in these fatty acids. Although previous studies have shown that larger brain volumes correspond to less cognitive decline, the magnetic resonance imaging conducted during this research did not show any link between Omega-3 intake and brain size or the size of some of its regions.
How much Omega-3 do we need?
Participants with higher cognitive abilities consumed on average 980 mg of EPA and DHA per day, an amount about 10 times greater than, for example, the average Omega-3 consumption of a U.S. resident. In general, in adulthood experts recommend not going below 500 mg total of EPA and DHA per day and eating 2-3 portions of fatty fish per week. Examples include salmon, herring, tuna, and halibut. This recommendation can also be extended to children and pregnant women, with one particular caution: it is better to avoid eating large quantities of predatory fish, such as swordfish, which can accumulate high levels of mercury, a toxic metal especially harmful to the nervous system. Regarding older age, new studies on the benefits of consuming Omega-3 rich foods will further deepen this aspect.
Source * Titova OE, Sjögren P, Brooks SJ, Kullberg J, Ax E, Kilander L, Riserus U, Cederholm T, Larsson EM, Johansson L, Ahlström H, Lind L, Schiöth HB, Benedict C, “Dietary intake of eicosapentaenoic and docosahexaenoic acids is linked to gray matter volume and cognitive function in elderly”, Age (Dordr). 2012 Jul 13. [Epub ahead of print]
