Your Brain on Omega-3s
Written by Jace Gertz
Illustrated by Maisie Nievera
Every day I see a new advertisement for some supplement or diet that is supposed to make a major difference in my life through offering more complete nutrition or something an ordinary diet cannot. Often, these supplements are connected to a multibillion-dollar diet industry that feeds off insecurity and lack of research. They are unnecessary and a waste of money. This constant influx of useless information diminishes our potential to find supplements that do change our lives in a positive manner. For those who enjoy checking out the available research on any potential dietary changes, this problem has an additional layer. It seems that there’s not enough information on the potential health outcomes of taking certain supplements, or there’s way too much with varying results based on which paper is read.
About a year ago, I started incorporating ground flax and algal omega-3 supplements into my diet. I had read a small amount of research on omega-3s and their potential positive effects on mental health. With online classes and the never-ending pandemic, I was desperate. Unlike most supplements, I felt a clear positive change after taking them. These changes started quickly and increased with larger doses, I had more energy and felt more in control of my life. I’ve kept taking them and they’ve remained a daily staple I’m personally committed to.
Omega-3 fatty acids, namely DHA and EPA (as well as ALA), are compounds with a potent anti-inflammatory nature. They have been found to decrease production and concentration of a range of inflammatory biomolecules, act directly on inflammatory cells, and produce anti-inflammatory resolvins. These are just the start, as many mechanisms of action by which they reduce inflammation are less notable or still unclear. Chronic inflammation is associated with a variety of health conditions, including cardiovascular disease and cancer, and continues to be linked to others. Although results are still inconclusive, this is one reason why omega-3s may be somewhat beneficial for a wide range of mental health concerns.
Their anti-inflammatory potential is also part of the reason why omega-3s may be able to aid your brain in classes and on test day. Increased inflammation within the body is linked to lower cognitive functioning in a variety of areas like learning, memory, and executive function. Over many years, increased markers of systemic inflammation are associated with decreased total brain volume. These results are particularly pronounced in the hippocampus, a part of the brain key in memory formation.
The potential brain benefits of omega-3s don’t stop at their anti-inflammatory potential. Our brain is quite dense in fats (making up over half its mass) and relies on omega-3 fatty acids from dietary sources for maintenance and integrity. Omega-3 supplementation is linked to increases in neural efficiency, a decrease in the amount of brain resources necessary to perform a task. This may in part be due to how omega-3 fatty acids, like DHA, can aid the process of neurons growing longer and more branched, while also promoting new connections between these enhanced neurons. Omega-3s are able to do large-scale, complex transformations like this through the way they affect other much less complex processes. For example, one of the key ways neurons become more complex and new connections develop is through increased production of BDNF, a protein which promotes these components of neural plasticity.
Individuals who possess a pro-inflammatory diet or lifestyle, with little consumption of fatty fish or ground flax, are most likely to see benefits from omega-3 supplementation. This includes individuals who don’t eat a lot of fruit, vegetables, fiber, or antioxidants. It also includes those with high levels of stress, low amounts of physical activity, or a smoking habit.
Ultimately, this isn’t an ad to make you go grab a fish oil supplement at your earliest convenience. Omega-3s aren’t miracle workers and research on the extent of their efficacy is still ongoing, as is the case for practically every other supplement on the market. However, it may be something to look into, and if you already take an omega-3 supplement, it may be worthwhile to check out dosage dependent effects and differences between the types of omega-3 fatty acids. What is clear from the information currently available to us is that omega-3s have an array of potential benefits backed by research, which can be very hard to find when looking at other available supplements.