Why Your Brain Needs Different Types of Omega-3 Fatty Acids
Written by Dr. Daniel Amen
Once while on vacation in Alaska, I saw a bumper sticker that read, “Fish Control My Brain.” I smiled when I realized the saying had an element of truth to it, beyond the obsession with fishing. For years, I have been writing about the benefits of omega-3 fatty acids, which are found in fish oil supplements.
Fish oils, also known as marine oils, are fats found in fish, particularly cold-water fish, and other marine life such as phytoplankton and krill. These oils are rich sources of long-chain polyunsaturated fatty acids (LCPUFA), also called omega-3 fatty acids.
It has been scientifically demonstrated that your brain needs specific types of essential omega-3 fatty acids to function optimally. These fats are called essential for a reason—our bodies need them, and the only way to get them is through foods or supplements.
Personally, I take omega-3 fatty acids every day and recommend ALL of my patients do the same. When you look at the mountain of scientific evidence, it is easy to understand why.
For example, according to researchers at the Harvard School of Public Health, having low levels of omega-3 fatty acids is one of the leading preventable causes of death and has been associated with:
- Cardiovascular issues
- Low mood
- Negative behaviors
- Attention issues
- Memory challenges
The two most studied omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While both EPA and DHA are components of cellular membranes throughout the body, they each have specific functions in our health. EPA plays a critical role in supporting the healthy regulation of cellular inflammation while DHA is the most abundant omega-3 found in the brain and is important in maintaining nerve cell structure and function.
DHA is a critical component of cell membranes, especially those in the brain and retina. It is also vital for normal brain development for the fetus and infant and for the maintenance of normal brain function throughout life. Furthermore, DHA appears to be a major factor in how fluid or flexible brain cells membranes are. This could play a major role in the maintenance of how we think and feel.
EPA is well known for reducing cellular inflammation, especially neuro-inflammation. This may explain why there are many links to improvement in occasional depressive thoughts, attention issues, and impacts to the head due to high levels of EPA. It has also been shown to help with childhood behavior and academic performance, as well as focus, attention and reducing aggression.
Regardless of their differences, it is important to have a healthy balance with both EPA and DHA – typically 60 percent EPA to 40 percent DHA – as they are both essential to the body.
Most people get far too little omega-3 fatty acids in their diet. In fact, research consistently indicates that most Americans have just slightly over half the EPA and DHA in their tissues that they likely require for optimum brain and body health. This is partly due to high dietary intakes of less healthy fats and partly to inadequate intakes of EPA and DHA. That’s where dietary supplementation can be extremely helpful to your health.
If getting enough EPA and DHA from foods has become a challenge, consider taking a highly concentrated, thoroughly purified fish oil supplement.
2 of the Best High-Quality Omega-3 Supplements
Omega-3 Power is a potent fish oil supplement developed by neuroscientist and brain expert Dr. Daniel Amen, Omega-3 Power provides high-quality, ultra-pure EPA and DHA fatty acids.
- EPA- Each 2-softgel serving of Omega-3 Power delivers 860 mg of this long-chain omega-3 fatty acid. Clinical trials established EPA’s importance for attention in children and adults. Its necessity for heart and blood vessel health is undisputed.
- DHA- Each 2-softgel serving of Omega-3 Power delivers 580 mg of this long-chain omega-3. DHA is structurally essential for the nerve cells to make their functional connections and supports healthy memory, mood, and overall cognition.
Sourced from pelagic (not bottom-feeders) fish species with short lifespans (so that they don’t accumulate toxins), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry. The oil in Omega-3 Power is also recognized by several international organizations as a sustainably managed ingredient.
Vegan Omega-3 Power
Vegan Omega-3 Power is a vegan algal oil capsule, customized for children and adults. It supplies clinically effective doses of omega-3s (700 mg EPA and 300 mg DHA), nutrients that are practically vitamins since the body can’t make them in the sufficient amounts needed to meet its requirements.
Many vegetarians supplement with flax seed, chia seed, or hemp seed oils, which contain the omega-3 ALA. But EPA and DHA, typically found in fish, are the only forms of omega-3 the body uses. It’s possible for the body to convert ALA to EPA and DHA, but it’s a difficult process.
A superior alternative to flax oil, Vegan Omega-3 Power features natural oil from marine algae – a direct source of vegan EPA and DHA. This highly concentrated formula rivals fish oil in its purity and potency.
Try These 2 Omega-3s
Omega-3 fatty acids are important for health and longevity.
While it’s possible to get some omega-3s from your diet, those who don’t regularly consume fish and vegans may benefit from taking a high EPA and DHA omega-3 supplement.
Try Omega-3 Power and Vegan Omega-3 Power today!
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Omega-3 Power, Vegan Omega-3 Power and our full list of brain healthy supplements, please visit us at BrainMD.
Hey Doc, you left us hanging. Should I go with Krill oil, triple strength fish oil, or ??? Since I have ADHD, anxiety, etc., how much should I take? I have been taking your Brain and Memory, and Focus brain capsules for years and unsure if I should continue. Many thanx for many years of being awesome and for being THE WORLD’S GREATEST PSYCHIATRIST! https://www.washingtonpost.com/lifestyle/magazine/daniel-amen-is-the-most-popular-psychiatrist-in-america-to-most-researchers-and-scientists-thats-a-very-bad-thing/2012/08/07/467ed52c-c540-11e1-8c16-5080b717c13e_story.html?utm_term=.aef79b0f6460