Promoting healthy brain function with fish oils
In the hustle and bustle of modern life, where mental agility and focus are paramount, it’s easy to overlook the small changes we can make to support the health of our brain. We often hear about physical fitness for supporting health and wellbeing, but brain performance can often be overlooked. As we age and cognitive decline becomes more common, maintaining healthy brain function becomes more important and research consistently points to one simple yet powerful aid in this area—fish oils.
Fish oil supplements, rich in omega-3 fatty acids, have emerged as a key tool in promoting healthy brain function through all life stages. But what makes fish oils so effective, and how can incorporating them into the diet positively impact your mental sharpness, mood, and overall cognitive resilience? Let’s explore…
What’s the link between fish oils and healthy brain function?
The brain is one of the most energy-intensive organs in the human body, making up just 2% of the body’s weight but consuming around 20% of its energy stores daily[1]. To function at its best, it relies heavily on the right nutrients, and omega-3 fatty acids are among the most critical.
The two primary types of omega-3 found in fish oils are docosahexaenoic acid (DHA) and eicosapentaenoic acid (or EPA). DHA, in particular, is crucial for brain health as it makes up a significant portion of the brain’s structure—about 25% of the fat content in brain cell membranes. The more DHA present, the more flexible and efficient these membranes are, allowing for better communication between neurons. EPA, on the other hand, plays an essential role in reducing inflammation, which has been linked to cognitive decline and neurodegenerative diseases like Alzheimer’s[2].
Despite their importance, our bodies cannot produce omega-3s and as such, we must obtain them through diet, or supplementation. This is where fish oils come into play, as they are among the richest natural sources of these fatty acids.
How do fish oils promote healthy brain function?
Thanks to their omega-3 content, fish oils are beneficial for various aspects of brain health and function. Just a few of these include:
Enhanced memory and cognitive function – One of the most well-established benefits of fish oils is their role in supporting memory and overall cognitive function. Research has shown that people with higher levels of DHA and EPA tend to perform better on memory tests and demonstrate improved learning abilities. For example, one study highlighted how omega-3 supplementation in older adults with mild cognitive impairment significantly improved memory and learning capacity, when compared to placebo[3]. This points to the potential of fish oils in delaying or even preventing age-related memory loss.
But it’s not just older adults who can benefit. Omega-3s are equally important for younger individuals and adults. Regular intake of fish oils may help enhance focus, mental clarity, and the ability to retain information—critical components of everyday brain performance.
Mood regulation and mental well-being – Beyond memory, omega-3s play a significant role in mood regulation. Depression, anxiety, and other mood disorders have been linked to chronic inflammation in the brain[4]. Since EPA, in particular, has potent anti-inflammatory properties, fish oils may help alleviate the symptoms of these conditions. Multiple studies have found that people who regularly consume omega-3s are less likely to suffer from depression or anxiety. A meta-analysis of 26 studies found that omega-3 supplements, particularly those rich in EPA, were effective in reducing symptoms of major depressive disorder[5].
It is worth noting that while omega-3 supplements aren’t a replacement for conventional mental health treatments, they can be a valuable adjunct to improve overall well-being and mood stability.
Protection against cognitive decline – As we age, the risk of neurodegenerative diseases like Alzheimer’s and dementia increases; while there is no single solution to preventing these conditions, maintaining a diet rich in omega-3s may offer some protection. The anti-inflammatory and cell-protective properties of fish oils are thought to slow down the processes that lead to cognitive decline[6].
In fact, some studies suggest that individuals who have higher levels of DHA in their diets are less likely to develop Alzheimer’s. For those already experiencing cognitive decline, omega-3 supplementation may help slow the progression of symptoms[7].
Reduced brain fog – We all have days where we feel mentally sluggish or scattered, struggling to concentrate or think clearly. This state, often referred to as “brain fog,” can be influenced by a range of factors, including poor nutrition. Omega-3s help maintain the integrity of brain cells, ensuring optimal neural communication and energy production. As such, regular intake of fish oils may help to alleviate brain fog and keep the mind sharp and energised[8].
Harnessing fish oils for brain health: diet or supplementation?
When trying to increase nutrient intake, a food-first approach is always recommended in the first instance. The easiest way to increase omega-3 intake is by eating oily fish such as salmon, mackerel, sardines and anchovies, as these are a naturally rich source. As such, current UK recommendations suggest eating a portion of oily fish at least once a week[9].
However, not everyone enjoys or has access to oily fish regularly, and this is where fish oil supplements may prove a practical alternative. These supplements provide concentrated doses of EPA and DHA, making it easier to achieve optimal levels. The right dosage of fish oils depends on your individual health needs; for general brain health, most studies suggest an intake of around 500 mg to 1000 mg of combined EPA and DHA per day. To address specific concerns, such as mood regulation or cognitive decline, a higher dosage may be beneficial; consult with your healthcare professional before starting any new supplement regimen. Our Antarctic Krill soft gels deliver 120mg EPA and 55mg DHA in a highly bioavailable form from sustainable and traceable krill; phospholipids in the krill oil mix with the stomach contents so there is no associated reflux or fishy burps/aftertaste that can occur when taking fish oil.
To conclude, incorporating fish oils into your daily routine, whether through diet or supplementation, is a small but impactful change you can make to support long-term brain health. Whether aiming to sharpen memory, boost mood, or protect the ageing brain against neurodegeneration, regular consumption of omega-3 fatty acids found in fish oils may offer significant benefits for promoting healthy brain function throughout all life stages.
References
[1] Balasubramanian, V. (2021) ‘Brain power’, Proceedings of the National Academy of Sciences, 118(32). doi:10.1073/pnas.2107022118.
[2] Dighriri, I.M. et al. (2022) ‘Effects of omega-3 polyunsaturated fatty acids on Brain Functions: A systematic review’, Cureus [Preprint]. doi:10.7759/cureus.30091.
[3] Külzow, N. et al. (2016) ‘Impact of omega-3 fatty acid supplementation on memory functions in healthy older adults’, Journal of Alzheimer’s Disease, 51(3), pp. 713–725. doi:10.3233/jad-150886.
[4] Krishnadas, R. and Cavanagh, J. (2012) ‘Depression: An inflammatory illness?’, Journal of Neurology, Neurosurgery & Psychiatry, 83(5), pp. 495–502. doi:10.1136/jnnp-2011-301779.
[5] Liao, Y. et al. (2019) ‘Efficacy of omega-3 pufas in depression: A meta-analysis’, Translational Psychiatry, 9(1). doi:10.1038/s41398-019-0515-5.
[6] Andriambelo, B. et al. (2023) ‘New Perspectives on randomized controlled trials with omega-3 fatty acid supplements and cognition: A scoping review’, Ageing Research Reviews, 85, p. 101835. doi:10.1016/j.arr.2022.101835.
[7] Wei, B.-Z. et al. (2023) ‘The relationship of omega-3 fatty acids with dementia and cognitive decline: Evidence from prospective cohort studies of supplementation, dietary intake, and blood markers’, The American Journal of Clinical Nutrition, 117(6), pp. 1096–1109. doi:10.1016/j.ajcnut.2023.04.001.
[8] Orchard, T.S. et al. (2016) ‘Clearing the fog: A review of the effects of dietary omega-3 fatty acids and added sugars on chemotherapy-induced cognitive deficits’, Breast Cancer Research and Treatment, 161(3), pp. 391–398. doi:10.1007/s10549-016-4073-8.
[9] NHS (2022) Fish and shellfish, NHS choices. Available at: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/ (Accessed: 20 September 2024).
