Eating Omega-3 fatty acids in middle age can sharpen thinking skills and improve brain structure

Fish oil, krill oil, or cod liver oil dietary supplements are one method to improve your consumption of Omega-3 fatty acids. One of the richest dietary sources of omega-3s is to eat fatty cold-water fish reminiscent of salmon.

In middle age, individuals who eat meals excessive in omega-3 fatty acids could have higher cognitive talents and brain structure than individuals who eat meals low in fatty acids. This is in accordance with a not too long ago printed intelligence research neurology, Medical Journal of the American Academy of Neurology. Omega-3 fatty acids are discovered in salmon, sardines, salmon and tuna. They are additionally discovered in dietary dietary supplements and meals enriched with fatty acids.

“If individuals can improve their cognitive flexibility and stop dementia with easy adjustments to their weight-reduction plan, it might have a big impact on public well being.” — Claudia L. Satizabal, PhD

Dr. Claudia L. of the University of Texas Health Science Center at San Antonio. “Improving vitamin is one method to improve our brain well being,” Satizabal stated. “If individuals can improve their cognitive skill and stop dementia by making easy adjustments to their weight-reduction plan, this might have a big impact on public well being. Even higher, our analysis means that even a small consumption of omega-3s could also be sufficient to protect brain perform. This is in line with present American Heart Association dietary pointers to eat a minimum of two servings of fish per week to improve cardiovascular well being.

The potential research included 2,183 individuals with a imply age of 46 years and no historical past of dementia or stroke. Their ranges of omega-3 fatty acids have been measured. They handed assessments measuring their thinking skills. They had scanners to measure brain quantity.

The three principal omega-3 fatty acids are Alpha-linolenic[{” attribute=””>acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (

“These results need to be confirmed with additional research, but it’s exciting that omega-3 levels could play a role in improving cognitive resilience, even in middle-aged people,” Satizabal said.

She noted that the study was a snapshot in time, and participants were not followed over time, so the results do not prove that eating omega-3 fatty acids will preserve brain function. It only shows an association.  

While the study included a small proportion of people of many races/ethnicities, Satizabal said that the majority of the sample were non-Hispanic white adults, which may limit the ability to apply the results to other groups.

For more on this research, see Omega-3 Linked to Improved Brain Structure and Cognition.

Reference: “Association of Red Blood Cell Omega-3 Fatty Acids With MRI Markers and Cognitive Function in Midlife: The Framingham Heart Study” by Claudia L. Satizabal, Jayandra Jung Himali, Alexa S. Beiser, Vasan Ramachandran, Debora Melo van Lent, Dibya Himali, Hugo J. Aparicio, Pauline Maillard, Charles S. DeCarli, William Harris and Sudha Seshadri, 5 October 2022, Neurology.
DOI: 10.1212/WNL.0000000000201296

The study was supported by the National Heart, Lung, and Blood Institute, National Institute on Aging and National Institute of Neurological Disorders and Stroke.

Leave a Comment

Your email address will not be published. Required fields are marked *