A recent study published in JAMA Network Open highlights the brain health benefits of omega-3 fatty acids, particularly for individuals carrying the APOE-e4 gene variant, a strong genetic risk factor for Alzheimer’s disease.
As reported by verywellhealth.com, researchers found that omega-3 supplementation helped preserve the myelin sheath, the protective fatty layer surrounding brain nerve cells. This preservation is crucial as damage to the sheath can impair neuronal function, explained lead author Lynne Shinto, ND, MPH, a neurology professor at Oregon Health & Science University.
The study’s findings were most significant for APOE-e4 carriers, who make up approximately 15–25% of the population. However, Shinto noted that omega-3s might also benefit individuals without the gene variant.
Broader Benefits of Omega-3s Across the Lifespan
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), support brain health at all ages. EPA has anti-inflammatory properties, while DHA is critical for cell membrane health and neuronal communication.
Other studies have linked omega-3s to better brain structure and function in middle-aged adults and improved cognitive performance in younger adults. “Omega-3s are important throughout the lifespan,” said Melissa Ann Prest, DCN, RDN, a spokesperson for the Academy of Nutrition and Dietetics.
Whole Foods vs. Supplements
While omega-3 supplements are widely available, experts recommend obtaining these fatty acids primarily through food sources such as salmon, mackerel, tuna, and flaxseeds. Supplements can be a good addition for individuals who struggle to meet dietary requirements.
The participants in Shinto’s study took 1.65 grams of combined EPA and DHA daily for three years. While there is no official daily recommendation for omega-3 intake, experts generally advise staying below 5 grams per day.
Omega-3s and Cognitive Health
Research on omega-3s’ ability to prevent or treat cognitive decline has yielded mixed results. Although they may support overall cognitive function, they cannot cure or fully prevent dementia. Nonetheless, omega-3s are a valuable part of an anti-inflammatory diet, such as the Mediterranean diet, which benefits both brain and heart health.
Omega-3s may also help lower triglycerides, alleviate symptoms of rheumatoid arthritis, and improve cardiovascular health. As always, consult a healthcare provider before making significant changes to your diet or supplement regimen.