Brain food - the critical role of omega-3s

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“Like a house without bricks or walls, the brain could not exist without omega-3.”

 Dr. Simon Dyall

The brain is our command center, shaping our thoughts, emotions, and memories. Yet, like the body, it hungers for nourishment. The foods we consume don’t just fuel our bodies; they sculpt our minds.

Despite making up just 2% of our body weight, the brain gobbles up over 20% of our energy. And the truth is, true mental clarity doesn’t come from fleeting caffeine rushes or sugar fixes but from deep, cellular nourishment. Omega-3 fatty acids are part of the foundation of this nourishment. The brain is nearly 60% fat, and omega-3s are woven into its very fabric. 

Let’s get our brains working and dive into the science. 

Cellular symphony 

Neurons (brain cells) do not regenerate in the same way as other cells in the body - they are lifelong companions, demanding continuous care and nourishment. They are safeguarded by neuronal membranes, delicate yet vital cushioning that regulate cellular integrity and communication. DHA is a key building block of these membranes, ensuring they remain fluid and flexible. This fluidity is critical for sharp memory, deep focus, and seamless cognitive performance. 

EPA, on the other hand, is the brain’s guardian against inflammation. Chronic inflammation is increasingly linked to cognitive decline, brain fog, and neurodegenerative diseases. By reducing inflammatory stress, EPA fortifies long-term brain health, keeping mental clarity intact as the years unfold.

Beyond structural support, omega-3s influence neurotransmitter production (16) - serotonin, dopamine, and other mood-regulating compounds, enhancing emotional resilience and cognitive stability. 

Let’s explore how omegas allow your mind to perform at its peak. 

Early brain development  

From the womb to old age, omega-3s are critical for brain development and longevity. DHA is essential during foetal growth (1), shaping neural pathways and cognitive function. Studies show that maternal DHA levels influence childhood learning (2), attention (3), and memory (4). For adolescents and adults alike, omega-3s continue to fuel cognitive potential, supporting learning, adaptation, and mental agility.

BDNF and neuroplasticity: the key to lifelong learning  

One of omega-3’s most remarkable benefits is its clever role in neuroplasticity - the brain’s ability to adapt, grow, and forge new connections. DHA increases levels of brain-derived neurotrophic factor (BDNF) (5), a powerful protein that fosters the survival and regeneration of neurons. Elevated BDNF levels are linked to enhanced memory, learning capacity, and cognitive resilience.

By integrating these fatty acids into your daily ritual, you equip your brain with the raw materials necessary to forge new neural pathways, strengthening mental sharpness and guarding against cognitive wear and tear.

Omega-3s and cognitive longevity  

Research reveals a direct link between omega-3 levels and cognitive longevity. Studies show that individuals with higher DHA levels exhibit sharper memory recall (6) and slower rates of brain shrinkage. One significant study (7) found that women with higher omega-3 intake had a 2.7% larger hippocampus - the memory hub of the brain, which deteriorates in Alzheimer’s patients.

The potent synergy between EPA and DHA provides both immediate cognitive benefits and lasting neuroprotection, helping to sustain mental clarity well into the later years.

Enhanced blood circulation and synaptic strength  

Omega-3s improve blood flow to brain regions (8) vital for memory and cognition by supporting the function of endothelial cells lining our blood vessels. Enhanced circulation slows cognitive decline and strengthens mental endurance. 

They also amplify synaptic plasticity (9) - the ability of neurons to form and refine connections. Stronger synaptic networks mean sharper thinking, enhanced sensory perception, and a brain more adept at adapting to new challenges.

Emotional resilience 

The mind-body connection is undeniable, and omega-3s play a profound role in mental well-being. Studies suggest that individuals with higher omega-3 intake experience lower levels of depression and anxiety (10). EPA, in particular, is a natural mood stabiliser, reducing neuroinflammation and supporting neurotransmitter balance (11).

 

True Omegas+ - care for your brain with your new daily ritual 

Brain health is not a luxury;  It defines our creativity, emotional balance, decision-making, and ability to thrive. 

True Omegas+ is a precision-crafted blend, rooted in ancient wisdom and backed by modern science. In combination with skin-nourishing omega-7s, True Omegas+ delivers EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two vital omega-3 fatty acids essential for brain function, mood stability, and long-term cognitive resilience. 

True Omegas+ is your ally in this pursuit. With every dose, you nourish your brain, fortify your cognition, and safeguard your mental future. 

Step into the power of a well-fed mind. Feed your thoughts, fuel your brave potential and flourish with True Omegas+. 

Additional Studies

→ A 2023 study in the American Journal of Clinical Nutrition of over 100,000 people showed that an increased intake of omega-2 cuts the risk of dementia by 20% (12). 

→ A 2023 study found that the higher a person’s omega-3 index was in their blood, the more white matter was in their brain, and they performed better on cognitive tests that predict less risk for dementia (13). 

→ A 2022 study reported a 9% lower risk of all-cause dementia in those taking omega-3 supplements (14). 

→ 65 healthy 50-75 years took 2.2g a day of omega 3 for 26 weeks. They experienced significant cognitive improvements, better memory, more flexible thinking and ability to focus as well as an increase in grey matter volume and more white matter integrity, which indicates better wiring. They noticed improvements in brain health in just 6 weeks. The higher the blood levels of omega-3, the greater the improvements (15). 

References 

1 - Vafai, Yassaman, et al. “The Association between First-Trimester Omega-3 Fatty Acid Supplementation and Fetal Growth Trajectories.” American Journal of Obstetrics and Gynecology, vol. 228, no. 2, Feb. 2023, pp. 224.e1–224.e16, https://doi.org/10.1016/j.ajog.2022.08.007 

2 - Mulder, Kelly A., et al. “Fetal DHA Inadequacy and the Impact on Child Neurodevelopment: A Follow-up of a Randomised Trial of Maternal DHA Supplementation in Pregnancy.” British Journal of Nutrition, vol. 119, no. 3, 10 Jan. 2018, pp. 271–279, https://doi.org/10.1017/s0007114517003531.

3 - Colombo, John, et al. “Prenatal DHA Supplementation and Infant Attention.” Pediatric Research, vol. 80, no. 5, 30 June 2016, pp. 656–662, https://doi.org/10.1038/pr.2016.134 

4 - Basak, Sanjay, et al. “Maternal Docosahexaenoic Acid Status during Pregnancy and Its Impact on Infant Neurodevelopment.” Nutrients, vol. 12, no. 12, 25 Nov. 2020, p. 3615, https://doi.org/10.3390/nu12123615.

5 - Sohouli, Mohammad Hassan, et al. “Changes in Serum Brain-Derived Neurotrophic Factor Following Supplementation of Omega 3 Fatty Acids: A Systematic Review and Meta-Regression Analysis.” Clinical Nutrition ESPEN, vol. 56, 1 Aug. 2023, pp. 207–214, www.sciencedirect.com/science/article/pii/S2405457723001432, https://doi.org/10.1016/j.clnesp.2023.05.019.

6- Stonehouse, Welma, et al. “DHA Supplementation Improved Both Memory and Reaction Time in Healthy Young Adults: A Randomized Controlled Trial.” The American Journal of Clinical Nutrition, vol. 97, no. 5, 1 May 2013, pp. 1134–1143, academic.oup.com/ajcn/article/97/5/1134/4577127, https://doi.org/10.3945/ajcn.112.053371 .

7 - Pottala, James V., et al. “Higher RBC EPA + DHA Corresponds with Larger Total Brain and Hippocampal Volumes.” Neurology, vol. 82, no. 5, 4 Feb. 2014, pp. 435–442, www.ncbi.nlm.nih.gov/pmc/articles/PMC3917688/, https://doi.org/10.1212/WNL.0000000000000080. 

8- Schwarz, C., et al. “EFFECTS of OMEGA-3 FATTY ACIDS on RESTING CEREBRAL PERFUSION in PATIENTS with MILD COGNITIVE IMPAIRMENT: A RANDOMIZED CONTROLLED TRIAL.” The Journal of Prevention of Alzheimer’s Disease, 2017, pp. 1–5, https://doi.org/10.14283/jpad.2017.23.

9 - Cutuli, Debora. “Functional and Structural Benefits Induced by Omega-3 Polyunsaturated Fatty Acids during Aging.” Current Neuropharmacology, vol. 15, no. 4, 11 Apr. 2017, pp. 534–542, https://doi.org/10.2174/1570159x14666160614091311. 

10 - “Omega 3 Fatty Acids Influence Mood, Impulsivity and Personality, Study Indicates.” ScienceDaily, www.sciencedaily.com/releases/2006/03/060303205050.htm.

11 - Ikbal Andrian Malau, et al. “Omega-3 Fatty Acids and Neuroinflammation in Depression: Targeting Damage-Associated Molecular Patterns and Neural Biomarkers.” Cells, vol. 13, no. 21, 29 Oct. 2024, pp. 1791–1791, https://doi.org/10.3390/cells13211791.

12 - Wei BZ, Li L, Dong CW, Tan CC; Alzheimer’s Disease Neuroimaging Initiative; Xu W. The Relationship of Omega-3 Fatty Acids with Dementia and Cognitive Decline: Evidence from Prospective Cohort Studies of Supplementation, Dietary Intake, and Blood Markers. Am J Clin Nutr. 2023 Jun;117(6):1096-1109. doi: 10.1016/j.ajcnut.2023.04.001. Epub 2023 Apr 5. PMID: 37028557; PMCID: PMC10447496.

13. Loong, S.; Barnes, S.; Gatto, N.M.; Chowdhury, S.; Lee, G.J. Omega-3 Fatty Acids, Cognition, and Brain Volume in Older Adults. Brain Sci.2023,13,1278. https://doi.org/ 10.3390/brainsci13091278 

14 - Huang Y, Deng Y, Zhang P, Lin J, Guo D, Yang L, Liu D, Xu B, Huang C and Zhang H (2022) Associations of fish oil supplementation with incident dementia: Evidence from the UK Biobank cohort study. Front. Neurosci. 16:910977. Doi: 10.3389/fnins.2022.910977 

15. Witte AV, Kerti L, Hermannstädter HM, Fiebach JB, Schreiber SJ, Schuchardt JP, Hahn A, Flöel A. Long-chain omega-3 fatty acids improve brain function and structure in older adults. Cereb Cortex. 2014 Nov;24(11):3059-68. doi: 10.1093/cercor/bht163. Epub 2013 Jun 24. PMID: 23796946.

16 - DiNicolantonio, James J., and James H. O’Keefe. “The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders.” Nutrients, vol. 12, no. 8, 4 Aug. 2020, p. 2333, www.ncbi.nlm.nih.gov/pmc/articles/PMC7468918/, https://doi.org/10.3390/nu12082333.