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Fish Oil Facts: Do You Know If You're Taking the Right Omega-3 Supplements?
Many people know that the omega-3 fatty acids found in fish oil are good for their circulatory health. But many are unaware that these fatty acids are crucial for brain health too. When it comes to the benefits of omega-3 supplements, it supports both a healthy heart and healthy mind. With strong evidence supporting omega-3s positive effects on the brain, heart and whole body, taking fish oil should be an essential part of your daily supplement regimen. This is especially true if you’re experiencing brain fog or memory struggles. A recent study revealed that, when combined, omega-3 fatty acids, aerobic exercise, and cognitive stimulation can prevent mild cognitive issues¹ and the decline of gray matter in the brain. Whether you’re still in the research phase, or if you currently take supplements and want to find out if you’ve selected the right kind, here are some quick facts you need to know about fish oil: Omega-3 Fatty Acid Facts The fish oils come from cold water fish and are rich sources of long-chain omega-3 fatty acids called EPA and DHA. These are essential for human health, functioning in all our cells and way more active than the shorter-chain omega-3s that come from plants. They are practically vitamins since the body can't make them from scratch but must get them from food. It has been scientifically demonstrated that your brain needs these essential omega-3 fatty acids to function optimally. Unfortunately, most Americans are deficient in omega-3s, and studies indicate that as many as 90% of adults have suboptimal levels of EPA and DHA.² What Are EPA and DHA? EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are both critical to building the cell membranes that all our cells use to survive and carry out their functions. EPA and DHA are essential for our brain cells to make the trillions of connections that enable the brain to work at all, and for peak cognitive, mood, and behavioral performance. The only practical way to ensure we get the recommended proper amounts of EPA and DHA we need is through foods or supplements. DHA makes up a large portion of the brain. EPA works with DHA to enable healthy blood flow to the brain, which supports memory, attention, mood and overall mental functioning. EPA and DHA work along with other fatty acids coming from our foods, to optimize the cell membrane functions of all the brain's nerve cells AND the equal numbers of cells that provide crucial support for their information processing functions. Deficiencies in these vital omega-3 fatty acids are associated with age-related cognitive decline, psychological disturbances, mood challenges, behavioral issues, and a broad array of other nervous system problems, as well as with issues with the circulation, joints, and other tissues and organs. Benefits of Omega-3 EPA and DHA The huge and rapidly-growing body of clinical research on EPA and DHA in fish oils indicates they are vital to the brain's blood flow,³ its overall information processing capabilities, and memory. This also includes other cognitive functions such as mood, the brain's executive functioning to make good decisions, and a calm and controlled demeanor. Omega-3 EPA and DHA are vital nutritional support for the healthy early development, maturation, and optimal functioning of the brain, heart and circulation, and all the body's other organs. They are also vital to the survival and optimal functioning of mind and body, across our entire lifespan. Which Fish Oil Supplement is Best? When searching for a high-quality fish oil supplement, keep these shopping tips in mind: Since toxins such as mercury and other heavy metals, solvents, dioxins, PCBs, furans, and more than 250 environmental pollutants can become concentrated in fish, it’s extremely important to choose a fish oil product that is highly purified and analyzed in a laboratory to verify that it is clean. Fish oil spoils easily. Look for a product that has added vitamin E, vitamin C, rosemary, or other safe and effective stabilizers. Avoid suppliers that are not reputable, because more and more fish oils are being diluted with oils that don't have omega-3 activity. Choose a product that has high amounts of EPA and DHA. The cheap fish oils can say "1000 mg" on the label but only provide 300 mg of EPA plus DHA, which for most people is not an adequate daily dose. Learn your Omega-3 Index, which is the percentage of EPA plus DHA in your body's cell membranes. It's the only way for you to know if you're getting enough EPA and DHA. It can cost as little as $55 online. You want to aim for an Index of between 8 and 12 percent. Omega-3-Rich Foods Focus your diet on foods that contain omega-3 fatty acids, which are found in chia seeds, flaxseeds, walnuts, avocados and leafy green vegetables. The body can convert some of these into small amounts of EPA and DHA, but cold-water fish such as salmon, tuna, mackerel, and sardines are the sources of actual, preformed EPA and DHA. Avoid farmed salmon and try to get these and other cold-water fish from Alaska or close to the Antarctic, where the ocean waters are the least contaminated. If getting EPA and DHA from your foods becomes a challenging task, consider a highly concentrated, purified fish oil or algal oil supplement. These will ensure you're not getting low-grade, toxin-filled omega-3s that your body may not even be able to convert. 2 Pure & Potent Omega-3 Supplements! OMEGA-3 POWER Omega-3 Power is a potent fish oil concentrate that supplies substantial allowances of EPA and DHA. 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.* EPA and DHA are required for our brain’s nerve cells to make energy and to use that energy for their growth, maintenance, and repair.* Since neither of these omega-3s can be efficiently made by the body, optimal intakes must come from foods and supplements.* Premium Fish Oil Without the Fishy Flavor Sourced from pelagic (not bottom-feeders) fish species with short lifespans (so that they don’t accumulate as many toxins), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry.* Omega-3 Power is tested by independent labs to ensure freshness (lack of rancidity) and for over 250 potential environmental contaminants, including mercury, lead and other heavy metals, PCBs, PBBs, dioxins, furans, and a diverse range of other organic pollutants.* 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.* We Searched the Seas for Omega-3s 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.* Get all the power of fish oil without the fish! How Much Fish Oil Should I Take? Based on clinical research that examined how intakes of EPA and DHA improved the Omega-3 Index, we recommend that most adults take 1,400 to 2,800 mg of EPA and DHA omega-3 fatty acids a day.* Children should get at least 700 mg per 40 pounds of body weight.* If you want to remain at the top of your game, both mentally and physically, be sure to incorporate high-quality omega-3 supplements into your daily wellness regimen.* 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. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Köbe, T., Witte, A. V., Schnelle, A., Lesemann, A., Fabian, S., Tesky, V. A., Pantel, J., & Flöel, A. (2016). Combined omega-3 fatty acids, aerobic exercise and cognitive stimulation prevents decline in gray matter volume of the frontal, parietal and cingulate cortex in patients with mild cognitive impairment. NeuroImage, 131, 226–238. https://doi.org/10.1016/j.neuroimage.2015.09.050 Richter, C. K., Bowen, K. J., Mozaffarian, D., Kris-Etherton, P. M., & Skulas-Ray, A. C. (2017). Total long-chain n-3 fatty acid intake and food sources in the United States compared to recommended intakes: NHANES 2003–2008. Lipids, 52(11), 917–927. https://doi.org/10.1007/s11745-017-4297-3 von Schacky, C. (2021). Importance of EPA and DHA blood levels in brain structure and function. Nutrients, 13(4), 1074. https://doi.org/10.3390/nu13041074
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Top Benefits of EPA and DHA Fish Oil for Your Health
It has been scientifically demonstrated that your brain needs the omega-3 fatty acids EPA and DHA to function optimally. Though not technically classed as essential, these fatty acids are called essential for a reason – our bodies need them, and the only sure way to get enough of them is through foods or supplements. Let’s take a closer look at these two most important omega-3 fatty acids. Power Team: EPA + DHA Humans need a variety of fatty acids for our cell membranes to function. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential to the functioning of all our 30 trillion cells. They’re building blocks for the membrane systems that do most of the heavy lifting for our cells. We require premade EPA+DHA from our diet. Unfortunately, the modern diet has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6 fatty acids and not nearly enough omega-3s. Also, most of the omega-3s we do get must be converted to EPA+DHA, which the body doesn’t do effectively. Numerous surveys indicate populations that don’t consume a lot of seafood (such as the U.S.) don’t get sufficient supplies of EPA and DHA from their diet.¹ Since plant foods don’t supply them, the main dietary sources of EPA and DHA are cold-water fish and dietary supplements. Considering the widespread contamination of seafood by mercury and other toxins, many experts advise that taking a purified fish oil supplement could be a smart choice. Here Are 6 of the Top Benefits of EPA and DHA 1. Promotes Healthy Mood EPA+DHA have been tested on adults with mood problems in at least 26 randomized, controlled clinical trials. Two meta-analyses, which analyze the data pooled from all the best trials, have concluded that these omega-3s are consistently beneficial for mood.² These meta-analyses also suggest that fish oils with more EPA than DHA work better, with the best ratio being around 1.5 to 1 EPA to DHA. Children and adolescents with mood difficulties commonly have problems with academic performance, self-esteem, and socialization. In two clinical trials with youth aged 7-14 years, EPA+DHA 1600 mg per day (1400 mg EPA, 200 mg DHA) for 12 weeks substantially improved coping with distraction and stress – as well as mood, irritability, and self-esteem – compared with placebo. 2. Improves Attention and Behavior Children and adolescents with attention and learning challenges often have low Omega-3 Index values (about 3% on average, compared to a healthy 8% or higher). A 2017 meta-analysis concluded that supplementation with EPA+DHA improved parental reports of attention³ and behavior, as well as mental focus on cognitive tests. The researchers concluded that to ensure the most benefit, the EPA dose should be at least 500 mg per day. 3. Essential for the Heart and Circulation Numerous health agencies worldwide recommend EPA and DHA for promoting and enhancing cardiovascular health. Meta-analyses clearly indicate that supplementation with EPA+DHA at doses of 2-3 grams per day can promote healthy triglyceride status and blood pressure regulation. Additionally, EPA+DHA supplementation can improve blood vessel function, especially their capacities for relaxation and flexibility. 4. Supports Healthy Immunity The immune system is the body’s security force. When the body is invaded, it goes on full alert to eliminate the threat. EPA and DHA support healthy immune responsiveness. Having sufficient EPA+DHA in our tissues gives the immune system the option to generate messengers from them to coordinate its activities. Healthy immunity is held in delicate balance by EPA and DHA. No other omega-3s can substitute for EPA and DHA in this crucial role. 5. Vital for Healthy Pregnancy Babies of mothers who have good EPA+DHA status through pregnancy have a lower risk for problems with mood, cognition, and behavior in their early childhood. DHA, the predominant omega-3 in our cell membranes, is essential to the developing fetal heart, brain, and retina. A meta-analysis of 38 trials⁴ concluded that children born to mothers with higher prenatal EPA+DHA intakes show better motor, vision, and cognitive development in their first two years of life. Yet U.S. women on average have considerably lower EPA+DHA intakes than recommended by the U.S. National Institute of Medicine. 6. Total Brain and Body Protection EPA and DHA have been shown to protect brain circulatory function and preserve memory and other cognitive capacities. EPA and DHA support many other organs and body systems including the liver (by preventing triglyceride buildup), the joints (promoting joint comfort), eyes (essential for retinal function), and muscles (protecting against mobility loss as we age). With strong evidence supporting the positive effects of omega-3s EPA and DHA on the brain, heart, and entire body, taking a fish oil supplement daily can have a significant impact on individual wellness. BrainMD is proud to recommend its new, high EPA and DHA premium liquid fish oil… Omega-3 Power Squeeze - Liquid Omega-3 Supplement Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid emulsion, customized for children and adults seeking an alternative to taking large capsules. It delivers 910mg EPA and 590 DHA, as their triglyceride forms that occur naturally in fish, for a total of 1500 mg per serving. Omega-3 Power Squeeze FAQ [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Is Omega-3 Power Squeeze well absorbed? Yes. The advanced emulsification technology behind Omega-3 Power Squeeze makes it better absorbed than fish oil that is not emulsified.* However, since individuals differ in their absorption and utilization of EPA and DHA, it would be prudent to measure your Omega-3 Index every 4-5 months and increase your daily intake as needed to cross the 8% threshold.* With concerns over mercury and other potential toxins, how safe is Omega-3 Power Squeeze? The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from wild-caught, sustainably harvested fish.* It is maintained fresh while being tested by independent labs to exclude over 250 toxic contaminants, such as mercury, lead, arsenic, cadmium, and other heavy metals, dioxins, polychlorinated biphenyls (PCBs), furans, and other substances. It is gently purified and then emulsified for better absorption and taste.* Is it fishy or unpleasant tasting? No. One serving of this citrus-flavored emulsion gives the body at least 5 times more EPA and DHA than a serving of conventional fish or krill oil, without the fishy smell/taste or unpleasant reflux problems experienced with many fish oils.* Is it safe for pregnant/lactating women? Not only is the EPA and DHA in Omega-3 Power Squeeze safe, but it’s also absolutely vital for a healthy pregnancy and for breastfeeding.* Also, the US National Academies recommend omega-3s for toddlers and older children.* Children aged 1-3 can take a half tablespoon every other day. Is it safe to take Omega-3 Power Squeeze with other BrainMD products? Absolutely! We recommend pairing this supplement with NeuroVite Plus Multivitamin, our unique brain directed multiple. Together these are an excellent means for closing the nutrient gaps in today’s diet.* For users seeking to optimize their memory, Omega-3 Power Squeeze also can be taken along with Bright Minds Memory Multivitamin.* This powder delivers a clinically effective dose of phosphatidylserine (PS), the nutrient best documented for memory, along with the vital vitamins and minerals of NeuroVite Plus.* Does this supplement contain allergens? Omega-3 Power Squeeze is free from dairy, glutens, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It is also non-GMO. [/wc_box] Experience the Benefits of EPA and DHA Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being. The ultra-pure EPA and DHA omega-3 fatty acids in this well absorbed, proprietary fish oil liquid promote positive mood, healthy attention, and whole-body health. Try Omega-3 Power Squeeze today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Omega-3 Power Squeeze and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Thompson, M., Hein, N., Hanson, C., Smith, L. M., Anderson-Berry, A., Richter, C. K., Bisselou, K. S., Appiah, A. K., Kris-Etherton, P., Skulas-Ray, A. C., & Nordgren, T. M. (2019). Omega-3 fatty acid intake by age, gender, and pregnancy status in the United States: National Health and Nutrition Examination Survey 2003–2014. Nutrients, 11(1), 177. https://doi.org/10.3390/nu11010177 2. Mehdi, S., Manohar, K., Shariff, A., Kinattingal, N., Wani, S. U. D., Alshehri, S., Imam, M. T., Shakeel, F., & Krishna, K. L. (2023). Omega-3 fatty acids supplementation in the treatment of depression: An observational study. Journal of Personalized Medicine, 13(2), 224. https://doi.org/10.3390/jpm13020224 3. Chang, J. P.-C., Su, K.-P., Mondelli, V., & Pariante, C. M. (2017). Omega-3 polyunsaturated fatty acids in youths with attention deficit hyperactivity disorder: A systematic review and meta-analysis of clinical trials and biological studies. Neuropsychopharmacology, 43(3), 534–545. https://doi.org/10.1038/npp.2017.160 4. Weiser, M. J., Butt, C. M., & Mohajeri, M. H. (2016). Docosahexaenoic acid and cognition throughout the lifespan. Nutrients, 8(2), 99. https://doi.org/10.3390/nu8020099
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Why Your Brain Needs Different Types of Omega-3 Fatty Acids
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 Strokes Low mood Negative behaviors Attention issues Memory challenges Obesity 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 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.
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What Are the Best High-Quality Omega-3 Sources?
With strong evidence supporting the positive effects of omega-3s EPA and DHA on the brain, heart and entire body, taking a fish oil supplement daily can have a significant impact on individual wellness. EPA and DHA The omega-3 essential fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are called essential for a reason – our brains need these specific omega-3 essential fatty acids to function optimally. They’re practically vitamins because we have to get most of our daily allowance of them from our diet. Both are fundamental to the structure and functioning of all our cells, particularly our 200 billion brain cells. In a 2017 study, the Amen group and other researchers reported that individuals with higher EPA and DHA levels tended to have higher blood flow to the brain, as measured from SPECT scans. The heart and circulation followed a similar scenario: higher levels of EPA and DHA translated to better overall health. Omega-3 Foods Omega-3 EPA and DHA and certain omega-6 fatty acids are essential for our health, but the modern diet gives us too little of the former and too much of the latter. Most Americans eat a diet light on omega-3 rich foods (fatty cold-water fish, grass-fed meats, and to a lesser extent walnuts and oils of canola and soybeans); and heavy on omega-6 foods (feedlot meats, farmed fish, oils of corn, safflower, sunflower, cottonseed, and peanuts). Even with the most carefully selected diet, it’s difficult to have a healthy balance of omega-3s to omega-6s. Numerous scientific surveys have reported that most American adults aren’t getting enough EPA and DHA in their diet. The daily average runs around 100 mg for kids and 140 mg for adults. The minimum intake recommendations are 500 mg per day, and recent research suggests they should be even higher. Many packaged foods that claim to contain omega-3s may only offer a marginal health benefit. In addition to concerns over the quality of their ingredients, many of these processed foods have minimal amounts of omega-3s. Read the label carefully. Unless it specifically states EPA or DHA, you’re unlikely to get any omega-3 benefit from these foods. Omega-3 Fish Sources Commercially available cold-water fish, such as salmon, tuna, and sardines, are sources of actual, preformed EPA and DHA. Avoid farmed salmon (which are much higher in omega-6s and often carry toxins) and try to get cold-water fish from Alaska or close to the Antarctic, where the ocean waters are the least contaminated. Vegans and vegetarians can take algae-sourced supplements that provide EPA and/or DHA, but these can be expensive. Omega-3 Plant Sources Though plant oils are being promoted as omega-3 sources, land plants don’t make EPA or DHA. The only way for us to get enough of them is through foods or supplements. A few plant foods have omega-3 alpha linolenic acid (ALA), but this has practically no function in our cells and is hard for the body to convert into EPA and DHA. Best estimates are that only about 5 mg of DHA can be made from 1000 mg of ALA. Some people have enzyme mutations that make this conversion process complicated, if not impossible. If you need a natural omega-3 supplement from either a fish source or plant source, we've got you covered... 2 Ultra-Pure, High-Quality Omega-3 Supplements We all have nutrition gaps. That’s where dietary supplements come in. They’re called supplements because they supplement our diet with the nutrients we might be deficient in. If getting enough EPA and DHA from foods has become a challenge, consider taking a highly concentrated, thoroughly purified fish oil supplement. Omega-3 Power Omega-3 Power is a potent fish oil concentrate that supplies substantial allowances of EPA and DHA. 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. EPA and DHA are required for our brain’s nerve cells to make energy and to use that energy for their growth, maintenance, and repair. Since neither of these omega-3s can be efficiently made by the body, optimal intakes must come from foods and supplements. Ultra-pure Fish Oil Sourced from pelagic (not bottom-feeders) fish species with short lifespans (so that they don’t accumulate as many toxins), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry. Omega-3 Power is tested by independent labs to ensure freshness (lack of rancidity) and for over 250 potential environmental contaminants, including mercury, lead and other heavy metals, PCBs, PBBs, dioxins, furans, and a diverse range of other organic pollutants. 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. Algae Omega-3 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. 2 Omega-3s To Meet Your Needs 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. Further Reading Amen, DG, Harris WS, Kidd PM, others, 2017. Quantitative erythrocyte omega-3 EPA + DHA levels are related to higher regional cerebral blood flow on brain SPECT. Journal of Alzheimer's Disease 58, 1189-1199. Harris WS, Mozaffarian D, Lefevre M, others, 2009. Towards establishing dietary reference intakes for eicosapentaenoic and docosahexaenoic acids. Journal of Nutrition 139, 804S-819S. Tan ZS, Harris WS, Beiser AS, others, 2012. Red blood cell omega-3 fatty acid levels and markers of accelerated brain aging. Neurology 78, 658-664. Messamore E, McNamara RK, 2016. Detection and treatment of omega-3 fatty acid deficiency in psychiatric practice: Rationale and implementation. Lipids in Health and Disease 15:25 (13 pages).
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Krill Oil, Fish Oil, Flaxseed Oil: Which Omega-3 Is Best?
Getting enough healthy fats into your diet can have lasting benefits for your health. Many health problems are linked to low healthy fat consumption. This is because healthy fats have an important role in reducing unhealthy inflammatory status in the body. In this article, we’ll discuss the role of one type of healthy fat, omega-3 fatty acids, and compare three popular omega-3 supplement types and their health benefits. If you’ve wondered whether krill, fish, or flaxseed oil is the best option for you with respect to getting enough healthy fats, read on. Omega-3 Fatty Acid Benefits Omega-3 fatty acids are needed in every cell in the body. Your eyes and brain have high levels of DHA. Omega-3s also aid in the proper function of the heart, lungs, immune system, and hormones. Omega-3s are naturally found in foods like fatty fish, plant oils, and seeds. There are no current standards set for the required amount of omega-3 fatty acids besides the type alpha linolenic acid (ALA). Men need 1.6 g of ALA per day, while women need 1.1 g of ALA per day. A few plant foods have omega-3 ALA, but this has practically no function in our cells and is hard for the body to convert into EPA and DHA. Best estimates are that only about 5 mg of DHA can be made from 1000 mg of ALA. Some people have enzyme mutations that make this conversion process complicated, if not impossible. In addition to getting your daily requirement from healthy foods, there are also several kinds of supplements available. Some research indicates that these supplements may have benefits for certain heart conditions, although more research is needed. This can help reduce the number of anti-inflammatory prescriptions needed to manage these diseases. Overall, omega-3s are needed for proper functioning in the body, and there’s evidence that they can be a helpful part of a treatment plan for many common ailments. Krill Oil Benefits Krill oil is made from small, shrimp-like crustaceans that are commonly eaten by whales. This oil is made by harvesting the krill and extracting their fats which are then encapsulated and used medicinally. Some studies have demonstrated that krill oil can help reduce LDL cholesterol, commonly called “bad” cholesterol because of its negative effects on the heart and blood vessels when too much of it circulates in your body. Other research indicates krill oil may have an anti-inflammatory effect, with one study noting participants reported reduced knee pain and stiffness when taking krill oil compared to a placebo. One study found that an antioxidant found in krill oil, astaxanthin, may have the ability to reduce excessive oxidative stress. Krill oil has a similar fat content to fish oil and offers similar benefits. However, there are some key differences between these two oils. Krill oil is more bioavailable than fish oil, meaning it can be absorbed better by your body. One meta-analysis showed that there’s little difference in how these two oils alter cholesterol and triglyceride levels. These biomarkers are indicators of your risk for heart problems. Overall, krill oil has benefits to heart health and anti-inflammatory properties. While it has some advantages over fish oil, whether this one is best for you will largely depend on you. If you’re taking blood thinners or have a blood clotting issue, krill oil may enhance the effects of these medications, so it’s important to talk to your doctor before taking this supplement. Along those same lines, it’s necessary to stop taking these medications before having any surgeries or procedures to reduce the risk of excessive bleeding, too. Fish Oil Benefits Fish oil has well-documented benefits compared to krill and flaxseed oil. Fish oil is often the standard recommended supplement when your doctor wants you to get more omega-3s in your diet. However, despite its popularity, the evidence of these benefits is mixed overall. The most frequently discussed benefit of taking a fish oil supplement is the benefits of DHA in fish oil for brain and heart health. Some research suggests fish oil can help slow cognitive decline. It may also support a healthy mood. One review of studies notes that while more research is needed, fish oil supplements can help increase lubrication between joints. There’s evidence that fish oil may increase insulin sensitivity. Blood sugar problems would benefit from this because this means the insulin your body makes can be more effective at keeping your blood sugar levels stabilized. Some research has caused controversy because it suggests that fish oil may not have the benefits it claims to. One study states that because supplements aren’t required to be reviewed for effectiveness by the FDA before approval, they may contain lower levels of omega-3s than what they claim. This would make them less effective and unlikely to deliver on the promises made on the supplement’s label. Some studies discuss how omega-3s are thought to help treat skin conditions. Although the data is mixed, you can discuss starting a fish oil supplement with your healthcare provider to determine if it could be beneficial in your specific situation. Fish oil can interact with many medications, so be sure to ask your provider before you start taking this supplement if you take prescription medications. Flaxseed Oil Benefits Flaxseed oil is made by extracting the oil from flax seeds, which come from the flax plant. Much like krill oil and fish oil, it’s high in omega-3s. The overall benefits of flaxseed oil compared to fish oil are similar in terms of increasing antioxidant capacity. One key difference between flaxseed oil compared to krill and fish oil is that this is a better option for plant-based eaters or vegans from a dietary preference standpoint. If you have moral or other objections to eating animal products, flaxseed oil is a great way to get similar benefits while sticking to your dietary preferences. Another unique finding of flaxseed oil is that it may aid in weight management. Like krill oil, flaxseed oil may interact with certain medications. Ezetimibe, a common cholesterol-lowering drug, may be rendered less effective if taken with flaxseed oil, so consult your healthcare provider if you’re taking this drug. As a precaution, it’s always a good idea to check with your doctor before starting any new supplement if you’re currently taking any other medications or herbal supplements. Which Omega-3 Supplement is Right for You? Now that you know how these three supplements compare, how do you decide which one is best for you to take? They have similar benefits, and some differences in considerations you should make based on your current medications, underlying conditions, and dietary preferences. There’s enough evidence to support that these supplements each have some benefit for those wanting to reduce their chances of serious illness. The decision to pick a specific supplement will ultimately vary based on your personal needs. Final Thoughts Omega-3 fatty acids are important for health and longevity. While it’s necessary and possible to get omega-3s from your diet alone, those who don’t regularly consume fish and vegans may benefit from supplementing. It’s important to note that supplementation is just one of the ways you can meet your daily needs for healthy fats. Consuming animal products, such as eating fatty fish at least twice a week, also can help get omega-3 fatty acids into your diet. The best omega-3 supplement for you will depend on your personal needs and preferences. A registered dietitian or your doctor can help you decide which one will best suit your needs based on any underlying conditions you may have, your family history, and your risk factors. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Why Eating High-quality Fish Is Good for You
Do you get enough fish in your diet? (If you don’t enjoy the taste of fish, keep reading for a healthy alternative to eating fish). 4 Major Benefits of Eating Fish There are many evidence-based reasons to eat a diet rich in fish. One reason is that fish supply high-quality protein and many vitamins and minerals. Fatty fish – such as salmon, mackerel, herring, sardines, lake trout, and tuna – are particularly rich in fat-based nutrients like vitamin D. Here are 4 other major health benefits of eating fatty fish: 1. Heart Health- The omega-3 fatty acids in fish are important for improving cardiovascular health, promoting healthy triglyceride status, and supporting healthy blood pressure regulation. 2. Mood Support- Numerous studies have shown that omega-3 fatty acids in fish can help improve mood, self-esteem, and coping with distraction and stress. 3. Improves Attention- Omega-3s have been shown to reduce stress and anxiousness, and improve attention and behavior in children. 4. Brain Boost- An important reason to eat fish is because of its omega-3 fatty acids help preserve memory and protect brain circulatory function. Facts About Fatty Acids Fish oils are oily fats found in fish, particularly cold-water fish, and in marine oils from other sea life such as krill. These oils are rich sources of functional omega-3 fatty acids. Our cells are equipped with membranes, thin sheets of molecules, that manage most of our life functions. We need a variety of fatty acids for our cell membranes to function, including omega-3s. The two most studied omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are major building blocks for the membrane systems and are needed for a diverse range of essential life functions. EPA + DHA Each of our nearly 30 trillion cells needs EPA and DHA. The only practical way to ensure we get the amounts of EPA and DHA we need is through foods or supplements. Unfortunately, the modern diet has an unhealthy balance of fatty acids: we get an abundance of saturated and omega-6s and not nearly enough omega-3s. Also, most of the omega-3s we do get are not long-chain and must be converted to EPA, which is less than 5 percent efficient; then EPA must be converted to DHA, which is an even less efficient conversion. As a result of this complicated process, most people worldwide have poor nutritional status of EPA and DHA. Numerous surveys indicate populations that don’t consume a lot of seafood (such as the U.S.) don’t get nearly enough EPA and DHA from their diet. Since plant foods don’t supply them, the main dietary sources of EPA and DHA are cold-water fish. Certain commercially available cold-water fish, such as salmon, tuna, and sardines, are sources of actual, preformed EPA and DHA. Avoid farmed salmon (which are much higher in omega-6 fatty acids and often carry toxins) and try to get salmon and other cold-water fish from Alaska, the Arctic Circle, or the Antarctic, where the ocean waters are the least contaminated. Purity and Safety While the desired omega-3 fatty acids reside in the fatty tissue of fish, so can environmental toxins. Oil derived from these tissues often contains high levels of these impurities. That’s why it’s dangerous to consume fish caught in ocean zones that are known to be contaminated. Fish (especially longer-lived species, and higher-level predators that consume other fish) will bioaccumulate heavy metals such as mercury, arsenic, cadmium, and lead that originated from industrial sources and reached the body of water in which they feed. These contaminants often end up in the flesh of the fish, as well as in the oil derived from such flesh. In addition to heavy metals, there are also other toxic compounds that bioaccumulate in fish. Some of the most toxic chemicals known to science, including hundreds of different PCBs (polychlorinated biphenyls), PBBs (polybrominated biphenyls), dioxins and furans, can bioaccumulate in fish and have been linked to problems with the functioning of the brain, liver, immune system, endocrine, and reproductive systems, and essentially all the organs. Considering the widespread contamination of seafood by mercury and other toxins, many experts advise that taking a purified fish oil supplement could be a smart choice. For those concerned over the impurities in fish or who don’t enjoy the taste of fish, BrainMD offers an advanced liquid omega-3 fatty acid supplement… Liquid Fish Oil Supplement: Omega-3 Power Squeeze Omega-3 Power Squeeze is a pleasant-tasting fish oil liquid emulsion, customized for children and adults seeking an alternative to taking large capsules. It delivers 910 mg EPA and 590 mg DHA for a total of 1500 mg per serving. Why You Should Try Omega-3 Power Squeeze: Quality Sourcing - Sourced from wild-caught fish species (mainly anchovies) that are pelagic (don’t feed on the bottom and therefore pick up fewer contaminants), the fish oil in Omega-3 Power Squeeze undergoes the most advanced purification processes in the supplement industry. Ultra-safe - The ultra-pure fish oil in Omega-3 Power Squeeze is extracted in its natural triglyceride form from sustainably harvested fish. The fish oil is tested by independent labs to exclude over 250 toxic contaminants, heavy metals, and other substances. It is maintained fresh throughout the verification process and then is gently purified and emulsified for better absorption and taste. Well Absorbed - The advanced emulsification technology behind Omega-3 Power Squeeze makes it better absorbed than standard fish oils. However, since individuals differ in their absorption and utilization of EPA and DHA, it would be prudent to measure your Omega-3 Index every 4-5 months and increase your daily intake as needed to cross the 8% threshold. Pleasant Tasting - One serving of this citrus-flavored emulsion gives the body at least 5 times more EPA and DHA than a serving of conventional fish or krill oil, without the fishy smell/taste or unpleasant reflux problems experienced with many fish oils. Healthy Pregnancy - Not only is the EPA and DHA in Omega-3 Power Squeeze safe, but it’s also absolutely vital for a healthy pregnancy and for breastfeeding. Also, the US National Academies recommend omega-3s for toddlers and older children. Children aged 1-3 can take a half tablespoon every other day. Allergy-Free - Omega-3 Power Squeeze is free from dairy, gluten, sugar, corn, soy, nuts, eggs, yeast, and artificial colorings or flavorings. It is also non-GMO. Getting adequate amounts of EPA and DHA is a great way to improve overall brain and body function and well-being. The ultra-pure EPA and DHA omega-3 fatty acids in this well absorbed, proprietary fish oil liquid promote positive mood, healthy attention, and whole-body health. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Omega-3 Power Squeeze and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What Are the Differences and Benefits of Omega-3, 6 & 9?
Omega-3 and omega-6 are both essential fatty acids, meaning your body needs them but cannot make them naturally. By contrast, omega-9 fatty acids aren’t essential because the body can make them. Each type has different functions and benefits. Let’s take a closer look at these three unique fatty acids… The Omega Connection: 3, 6 & 9 Omega-3 Fatty Acids Omega-3 fatty acids are found in a high concentration in fish, olive oil, garlic, and walnuts. Though these foods are common, most people don’t eat them in adequate quantities it would take to get beneficial levels. But also, the body is very inefficient at converting plant omega-3s into the omega-3s the body needs, which are EPA and DHA. Omega-3s are crucial for brain health. They are vital for our nerve cells and other brain cells to make and maintain the trillions of connections that our brain uses for information processing and for moving our limbs. Omega-3s are also vital for our brain cells – and all our cells – to make the energy they need in order to function. Omega-3s play a crucial role in the body’s healthy inflammatory responses, which reduce the chances of having problems with your circulation, joints, and other organs. Omega-3s are also essential for healthy hair and skin. Also, because of how important it is during an infant’s development, pregnant women are encouraged to take it in order to minimize any potential for their children to have problems with vision or brain health including learning, attention, and behavior. When considering the immense benefits that omega-3 essential fatty acids have on the body, it’s easy to see why they are recommended to nearly everybody for their preventative and wellness qualities. EPA and DHA Omega-3’s health benefits primarily come from their long-chain fatty acids (EPA and DHA). In fact, DHA is the most prevalent fatty acid found in the brain. DHA fatty acid is vital to the creation and maintenance of all the cells and the trillions of connections in both the brain and the retina (which functionally is an extension of the brain). Omega-3 EPA fatty acid is less abundant than the omega-3 DHA fatty acid in the cells of the brain but is known to be essential for healthy inflammatory responses as well as for the production of new nerve cells. For reasons still not fully understood, omega-3 fish oils that contain more EPA than DHA are better at promoting healthy attention and behavior in children than higher-DHA fish oils. As the body ages, it seems to become less efficient at using omega-3 EPA and DHA. But whether you’re young, middle-aged or getting on in years, it’s important to have your Omega-3 Index measured. An index value greater than 8 percent suggests you have adequate omega-3 status. It’s incredibly important that anyone looking to stay on top of their mental game incorporate omega-3s into their healthcare regimen and maintain their Omega-3 Index between 8 and 12 percent. Omega-6 Fatty Acids Omega-6 fatty acids are commonly found in today’s modern diet because of their content in: Cereals Vegetable oil (soybean, sunflower, safflower, corn, canola) Fast food items (such as French fries, popcorn chicken, onion rings) Dairy and eggs All meats Many baked items (such as muffins, cookies, bread) Modern research indicates that many people living on the Western-type diet have too high a ratio of omega-6 compared to omega-3 fatty acids in their cells. There’s very little scientific evidence that having too much omega-6 compared to omega-3 in the diet is harmful to our overall health and well-being. High intakes of omega-6s may increase tendency to less healthy inflammatory responses, which bring their own set of risks and have been linked to mood problems. The omega-6 fatty acids are essential for all our organ functions, but the important takeaway here is that they need to be balanced in the diet by adequate intakes of omega-3s and omega-9s. Optimal Omega Levels Only two fatty acids are absolutely proven essential for humans: linoleic acid (LA), the parent fatty acid of the omega-6 series, and alpha-linolenic acid (ALA), the parent fatty acid of the omega-3 series. Having optimal omega-3 and omega-6 fatty acids is essential for health, and supplementing with omega-3s to balance out the omega-6 to omega-3 ratio can ensure many health benefits. But the body is very inefficient at making EPA and DHA from ALA, meaning that for all practical purposes, EPA and DHA are essential fatty acids: we have to get them in our diet. Appropriate ratios are key. Eating too many foods rich in omega-6 fatty acids is a problem because they can cancel out the benefits of omega-3 fatty acids when the ratio of omega-6 to omega-3 is too high. The optimal ratio is not known, except that we need at least an Omega-3 Index of 8-12 percent. However, most Americans are running an index under 8 percent, with an average index of 5.1! Omega-3 EPA and DHA and certain omega-6 fatty acids are essential for our health, but the usual Standard American diet (SAD) gives us too little of the former and too much of the latter. The best way to balance the ratio is to eat fewer foods that contain omega-6 fatty acids and more that contain omega-3 fatty acids. Unfortunately, because the body is so inefficient at converting plant ALA into EPA and DHA, we need to eat foods that contain these omega-3s performed, namely cold-water fish. Considering dollar costs, convenience, and the dangers of contamination of fish with mercury and hundreds of other environmental pollutions, many authoritative organizations recommend taking reputable concentrated fish oil supplements. BrainMD recommends a minimum of 1000 mg per day of EPA+DHA to ensure reaching an omega-3 index above 8 percent within a few months. Read the supplement label carefully to find the EPA+DHA content, not the total fish oil content. Many budget fish oil supplements supply only 300 mg, not 1000 mg of EPA+DHA as their recommended daily dose. Omega-9 Fatty Acids Unlike omega-3 and omega-6 fatty acids, which are polyunsaturated fats, omega-9 fatty acids are monounsaturated. Omega-9 fatty acids are essential for our cells to work but aren’t a dietary essential, because they can be produced by the body. Omega-9 fats are found in olive oil, some other plant oils, and some nuts and seeds. Since people tend to consume more omega-6s than they may need, and the body produces omega-9s, there isn’t a great need to supplement with either of these fatty acids. Unfortunately, most Americans are deficient in omega-3s, and there’s a huge body of studies that indicate a majority of American adults have suboptimal levels of EPA and DHA. This underscores the need to take a quality omega-3 fish oil supplement daily. BrainMD offers a potent, highly concentrated fish oil product in Omega-3 Power. Each serving of Omega-3 Power provides 1,440 mg of EPA and DHA from ultra-purified, high-quality fish oil – roughly 5 times what you’d find in conventional brands and big box stores! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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How to Kick Your Sugar Habit Using Fish Oil
You don’t have to be eating decadent cakes, processed candies, sugary sodas, and pints of ice cream to be eating large amounts of sugar, commonly in the form of corn syrup. You might be surprised to notice corn syrup in the ingredients of food such as bread, frozen pizzas, macaroni & cheese, cereal bars, cocktail peanuts, tonic water, salad dressing, apple sauce, and ketchup. In our fast-paced lives, it is very difficult to avoid the myriad of foods that contain fructose. Even when we think we are feeding our families “healthy” food, it can still contain ingredients that have been found to be harmful. So how can we finally kick sugar cravings to the curb? The good news is, studies have shown there are other nutrients that may help with the effects of fructose. Research: How Fish Oil Can Help You Kick Sugar Cravings The omega-3 fatty acids EPA (EicosaPentaenoic Acid) and DHA (DocosaHexaenoic Acid) have a wide range of profound health benefits, from supporting heart and joint health to promoting healthy cognition and mood. However, new research reported in an article entitled, “Systems Nutrigenomics Reveals Brain Gene Networks Linking Metabolic and Brain Disorders,” which appeared April 21 in the journal EBioMedicine, demonstrates a new one. The study by researchers from the University of California, Los Angeles (UCLA), showed that DHA can reverse the harmful alterations to hundreds of genes that are produced by excessive consumption of fructose, especially in the form of high-fructose corn syrup. High-fructose corn syrup is commonly found in soda, condiments, desserts, applesauce, baby food, and other processed snacks. What is worse is that, according to the US Department of Agriculture, the average American consumes more than 40 pounds (18 kilograms) of high-fructose corn syrup per year. The new research demonstrated that consuming a lot of fructose in the diet can actually change the expression of hundreds of genes, including genes that may lead to a greater predisposition toward metabolic diseases such as diabetes, and brain disorders such as attention-deficit hyperactivity disorder (ADHD) and Alzheimer’s disease. Excitingly, it was additionally demonstrated that DHA largely reversed the fructose-induced changes in the brain. DHA is an omega-3 fatty acid that is essential to the brain and can be found in fatty fish, such as salmon, as well as in walnuts, flaxseed, and omega-3 fatty acid supplements. The brain and the body are not able to manufacture DHA; it has to come through our diet. The scientists tested the effects of fructose and DHA in a group of rats that were trained to escape from a maze and then were randomly divided into three groups. For the next 6 weeks, one group of rats drank water with an amount of fructose that would be approximately equivalent to a person consuming a liter of soda per day. Rats in the second group were given fructose water and a diet rich in DHA, while the third group drank water without fructose and ate no DHA. After the six weeks, the rats were again put through the maze. The rats that had received only the fructose were about half as fast at finding their way out as the rats that were given only water, suggesting that the fructose had impaired their memory. The rats that had been given DHA and fructose navigated the maze at about the same speed as the group that had only had water, strongly suggesting the DHA eliminates the harmful effects of the fructose. Furthermore, the research team sequenced tens of thousands of genes in the rats' brains and identified more than 900 genes, the vast majority of which are comparable to genes in humans, which were altered by the fructose. Some of the conditions that can be caused by alterations to those genes are depression, Parkinson's disease, and bipolar disorder. Historically, the focus regarding the effects of high-fructose corn syrup has been about weight gain and obesity, but this study shows that a high-fructose diet not only harms the body but harms the brain as well. It also highlights yet another phenomenal health benefit of ensuring that you are getting enough omega-3 fatty acids in your diet. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our sleep products and our full list of supplements, please visit us at BrainMD.
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Improve Your Brain and Mood with Vitamin D and Fish Oil
New research published in The FASEB Journal argues that vitamin D along with marine omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are important for serotonin synthesis, release, and function in the brain. It also suggests that vitamin D and omega-3s could work together to improve cognitive function and social behavior with particular relevance to overall mental health. In other words, all three nutrients working together may boost your mood and promote mental wellness. Nice. Who couldn’t use a mood boost and greater mental wellness? The research shows one more instance of the scientific community recognizing how vital vitamin D, and EPA and DHA from fish oil are to keeping your brain healthy and happy – and how taking them together may support your brain function and mental well-being in a powerful way. Clinical neuroscientist, board-certified psychiatrist, brain imaging expert and Amen Clinics founder Dr. Daniel G. Amen, has recommended for years that most everyone get up to 3 grams of fish oil per day and at least 2,000 IUs of vitamin D to boost brainpower, mood and other mental wellness. Dr. Amen typically makes this recommendation because most Americans are extremely deficient in both vitamin D and omega-3s – nutrients critical to brain and body health. Unless you are actively seeking to bolster your vitamin D and omega-3 intake, chances are strong that you are not getting enough either. The research study reports that 70% of all adults and 67% of children, aged 1-11, do not have adequate levels of vitamin D. Researchers at the Harvard School of Public Health previously suggested that having low levels of omega-3 fatty acids is a leading preventable cause of cardiovascular problems and problems with attention, memory, self-control and self-harm! So let’s take a closer look at these vital brain- and body-boosting nutrients. EPA, DHA and the Brain The omega-3 fatty acids EPA and DHA are really important to the optimal function of your brain and here’s why. DHA makes up a large portion of the gray matter of the brain. DHA and EPA promote healthy blood flow, which is essential to optimal brain function. These fatty acids are major building blocks for membranes, cell structures that are vital for all our cells to function – and are crucial for our cell membranes to perform at their best. Our nerve cells, and especially the connections that they make (the synapses) need to be rich in omega-3 fatty acids. Think of omega-3s as high quality motor oil for the finely-tuned engine that is your brain. Taking a quality fish oil concentrate is a great way to ensure you get enough of these healthy omega-3s. If you need a little more convincing, take note: A growing body of scientific evidence indicates that EPA- and DHA-rich fish oil helps elevate mood. One twenty-year study involving 3,317 men and women found that people with the highest consumption of EPA and DHA were less likely to have mood challenges. A tremendous amount of scientific evidence points to a connection between consumption of fish that is rich in omega-3 fatty acids, healthy and cognitive function. A Danish team of researchers compared the diets of 5,386 healthy older individuals and found that the more fish in a person’s diet, the more likely were these individuals to maintain high-performance memory into old age! To choose a quality fish oil, be sure it’s ultra-pure and choose a product that supplies at least 500 mg of DHA and 500 mg of EPA per day. Some inferior quality brands are lacking in one or the other or sometimes both. Now, you may be wondering, what about vitamin D? Vitamin D, also known as the “sunshine vitamin,” is best known for building bones. But it is also an essential vitamin for brain health, mood, memory, and healthy circulation. The body transforms the vitamin form of D (D3, cholecalciferol) to a hormone that has wide-ranging importance in our tissues. Low levels of vitamin D have been associated with mood challenges and difficulties with sociability, attention, memory, circulation, and immunity. Unfortunately, vitamin D deficiencies are becoming more and more common, in part because we are spending more time indoors and using more sunscreen. Vitamin D is so important to brain function that its receptors can be found throughout the brain. Vitamin D plays a critical role in many of the most basic cognitive functions, including learning and making memories. The scientific community continues to wake up to the importance of vitamin D for a broad spectrum of brain functions. A number of studies have linked higher vitamin D levels to better cognitive function in older men and women, and some experts are convinced that the hormone produced from the sunshine vitamin is a major player in optimal cognitive function. When it comes to being happy, the scientific evidence is clear. The higher your vitamin D levels, the more likely you are to feel happy rather than blue. The current Daily Value recommended dose for vitamin D is 400 IU daily, but most experts agree that this is well below the physiological needs of most individuals and instead suggest 2,000-10,000 IU of vitamin D daily. References: Patrick, R et al. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar, schizophrenia, and impulsive behavior. FASEB J fj.14-268342; published ahead of print February 24, 2015. https://www.fasebj.org/content/early/2015/02/23/fj.14-268342.abstract Danaei, G et al.The preventable causes of death in the United States: comparative risk assessment of dietary, lifestyle, and metabolic risk factors. PLoS Med. 2009 Apr 28;6(4):e1000058. https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000058 Colangelo, LA et al. Higher dietary intake of long-chain omega-3 polyunsaturated fatty acids is inversely associated with depressive symptoms in women. Nutrition. 2009 Oct;25(10):1011-9. https://www.ncbi.nlm.nih.gov/pubmed/?term=depression+EPA+DHA+3317 Kalmijn, S et al. Dietary fat intake and the risk of incident dementia in the Rotterdam Study. Ann Neurol.1997 Nov;42(5):776-82. https://www.ncbi.nlm.nih.gov/pubmed/?term=fish+consumption+5386+dementia Moran, LJ et al. Vitamin D is independently associated with depression in overweight women with and without PCOS. Gynecol Endocrinol. 2014 Nov 4:1-4. https://www.ncbi.nlm.nih.gov/pubmed/25366261 Perna, L et al.Serum 25-hydroxyvitamin D and cognitive decline: a longitudinal study among non-demented older adults. Dement Geriatr Cogn Disord. 2014;38(3-4):254-63. https://www.ncbi.nlm.nih.gov/pubmed/24969663
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