Benefits of Omega 3 for Brain & Mental Health

Omega 3 has records of improving the overall brain and heart health of an individual. There are foods containing high amounts of omega-3s, and there is fish oil for the brain that can leave a huge impact on your well-being. 

As fancy as it may sound, Omega 3 is actually pretty simple. These are polyunsaturated fats responsible for most of the brain and mental health. They act like fuel for your brain and help your brain cells respond to each other and work better. Found primarily in fish oil, Omega-3 fatty acids are present in two forms-  EPA and DHA. These fatty acids are the components of cell membranes and have powerful anti-inflammatory functions within the body. 

Studies show that depression appears less common in people who eat large amounts of fish. Thus, scientists have found that eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have the most potential to benefit people with mood disorders. 

Our body can also synthesise EPA and DHA from another Omega 3 called alpha-linolenic acid (ALA), which is found in foods like walnuts, flaxseeds, chia seeds, soybeans and soybean oil. However, this derivation of EPA and DHA from ALA is not very efficient. It is estimated that less than 10% of the total ALA you consume is converted to EPA or DHA. This implies that fish oil is the best source of Omega 3 fatty acids, and if you do not eat fish, then fish oil supplements will come to your rescue. 

How Omega-3s Support Brain Functioning?

We know that Omega 3 fatty acids EPA and DHA play a crucial role in normal brain functioning and brain development in an average adult human brain. Additionally, EPA and DHA are also extremely important in the development of a baby’s brain. In fact, it is proven that if a pregnant woman’s fish intake is good, then there is a high chance of her having a child with higher intelligence and brain function.

These fatty acids help in maintaining normal brain function throughout life. EPA and DHA  basically empower the cell membranes of brain cells, which means they protect the brain cells and help them function better. This improvement in cellular functioning improves overall functioning, facilitating stronger and faster communication between brain cells. 

On the contrary, if a human diet lacks the appropriate amount of DHA, they might experience deficits in learning and memory. This might also lead to a reduction in brain size, eventually causing brain ageing. Clearly, it is important to make sure you get enough Omega-3 fatty acids through regular fish intake or through fish oil supplements to avoid bad effects on brain function and development.

Benefits of Consuming Omega 3 to Improve Mental Health

Omega-3s are not only good for your brain, but they also help improve your heart health. Is Omega-3 good for the brain? Let us take a look at the Omega 3 benefits on brain and heart health:

• For Brain Health

1. Improved cognitive function: Omega-3s enhance cognitive function, including memory, attention, and problem-solving abilities.

2. Reduced risk of neurodegenerative diseases: Proper addition of omega-3s in your diet helps reduce the chances of neurodegenerative diseases such as Alzheimer's and dementia.

3. Improved mood and mental health: Omega-3s show a positive impact on mood and depression. There have been records of reduced anxiety linked with its consumption. 

4. Enhanced brain development: You need to get a lot of omega-3s while you're pregnant for your growing baby. It empowers their brain development and future thinking and reasoning skills.Omega-3s are a great boon for children, even during childhood and adolescence.

• For Heart Health

1. Reduced risk of heart disease: Omega-3s can help lower blood pressure, triglycerides, and cholesterol levels, reducing the risk of heart disease.

2. Reduced risk of stroke: Omega-3s regulate your heartbeat and ensure reduction of the risk of stroke, particularly ischemic stroke.

3. Reduced inflammation: With their high anti-inflammatory properties, Omega-3s can help reduce inflammation in the body, including the heart.

• Other benefits:

1. Autoimmune diseases: Autoimmune diseases like rheumatoid arthritis, lupus, Crohn's disease, etc., can be prevented with a regular intake of Omega 3 fatty acids present in fish oil and supplements. 

2. Asthma in children: A diet high in omega-3s lowers the chances of having symptoms of asthma from indoor pollutants. Studies show that kids are better protected when they eat more foods rich in omega-3s and less of those with omega-6 fatty acids, like soybean and corn oils.

Overview on Omega-3s and Memory Improvement

Omega-3s are essential for the health and functioning of neuron (brain cells) membranes. They have anti-inflammatory properties that protect the brain from inflammation, thus improving the blood flow to the brain. As a result, it enhances the cognitive function of the brain. It also leads to a reduction in oxidative stress, which can damage brain cells. Let us see how a good intake of omega-3s leads to memory improvement and overall brain functionality improvement:4

1. Consuming Omega 3 benefits is directly linked to better brain structure and cognitive function in middle-aged individuals.

2. Hippocampal Volume: The hippocampus is the region in our brains that is responsible for learning and memory. A higher Omega 3 index is linked to larger hippocampal volumes.

3. Cognitive Function: Consuming more omega-3s leads to improved reasoning and logical thinking.

4. APOE4 is a variant of the apolipoprotein E (APOE) gene which contributes to Alzheimer's disease. APOE4 gene carriers with higher Omega 3 index have a reduced risk of vascular dementia. 

5. Cold-water fish and other sources of omega-3 fatty acids are recommended for brain health.

What Are the Sources of Omega 3 Fatty Acids?

There are both vegan and non-vegan sources of Omega 3 Fatty Acid. You can choose to have salmon or any cold-water fish high in omega-3s. Try to eat non-fried fish at least twice a week. Some of the fishes rich in Omega-3s are:

• Anchovies

• Bluefish

• Flounder

• Freshwater trout

• Herring

• Salmon

• Sardines

• Sturgeon

• Tuna

The following are the vegan sources of omega-3s: 

• Beans

• Canola oil

• Chia seeds

• Edamame

• Flaxseed and flaxseed oil

• Soybean oil

• Walnuts

Nuts and oil are also high in calories, so it is recommended to consume them in moderation. 

Recommended Dosage of Omega 3 for Optimal Brain Health

According to the National Institutes of Health, consuming approx. 1,000–2,000 mg of Omega-3 fatty acids daily is sufficient; your dose should not exceed 3000mg. However, it is important to prioritise whole food sources over supplements. A single 3-ounce serving of fresh salmon can provide more than enough omega-3s to meet your daily needs.

How to Incorporate Omega 3 into Your Diet?

You can either incorporate cold water fish in your diet or choose YouWeFit Omega 3 Fish Oil supplements to ensure sufficient daily intake of Omega-3s. The following are the reasons to choose Wellversed’s YouWeFit Omega-3s fish oil supplements:

1. It leaves no fishy aftertaste or fish burps. Our micro-filtration and molecular distillation formula provides maximum absorption of the fatty acids.

2. Each batch of our Omega 3 supplement is sourced from Salmon, ensuring a premium quality fish oil supplement free from heavy metals like mercury and lead.

3. Each serving of YouWeFit Omega-3 fish oil 1000mg capsule offers 180mg EPA with 120mg DHA.

4. Good at managing muscle inflammation, Omega-3s fish oil supplements help in daily physical activities by enhancing faster muscle recovery, tissue repair and wound healing. 

Conclusion

We often believe that fish oil is good for our hearts and hair, but it's also really great for our brains! Omega-3s found in fish oil can help us think clearer, feel happier, and even reduce stress. So, if you wish to give your brain a dose of good health, consider adding more fish oil to your diet!

Frequently Asked Questions

1. What is the role of Omega 3 in mental health?

Omega-3s are EPA and DHA, which are vital for normal brain function and development. People with depression or a mild decline in brain function should consider taking omega-3s from fish oil or fish oil supplements, as they may see improvements in their brain health and function.

2. Can Omega 3  supplements improve mental health?

Yes, omega-3 supplements can positively impact mental health. There have been records of reduced depression symptoms, improved mood, and enhanced cognitive function with regular intake. However, results may vary for different individuals.

3. What specific mental health conditions can Omega 3  help with?

Omega 3  fatty acids can possibly help with symptoms of depression and anxiety. It helps alleviate bipolar disorder and help in ADHD treatment. However, individual responses may vary, and consulting a healthcare professional is essential before fixing a dosage. 

4. How much Omega 3 should I consume for optimal brain health?

It is recommended to consume 1,000–2,000 mg of Omega 3  fatty acids daily via nutrition or with the help of Omega 3 fish oil supplements. 

5. How long does it take to see the benefits of Omega 3  for mental health?

The time to experience the benefits of Omega 3  benefits for mental health depends directly on the individual body, dosage, underlying conditions, and combined treatments. However, patience and consistency are key.