The #1 Nutrient for Brain Health As You Age, According to a Dietitian
Here's why you need to be consuming omega-3 fatty acids to help improve your brain health.
Reviewed by Dietitian Jessica Ball, M.S., RD
Are you looking for ways to stay sharp as you get older? Maybe you've watched a loved one struggle with cognitive decline and want to avoid that. Or perhaps you simply want to be proactive for your own health overall. No matter what the reason, we see you.
The good news is, you might already be doing things for your brain health. According to a 2019 study in the International Journal of Geriatric Psychiatry, a daily dose of word puzzles may keep your brain engaged and challenged, which helps with cognition. So you can toss the worries that you're wasting time with them out the window.
And if you're not already, there's another factor you may want to also consider adding to your regular routine: omega-3 fatty acids.
Here's everything you need to know about omega-3s and brain health as you age (which, by the way, we're all aging!).
Related: 6 Foods You Should Be Eating Every Day for Better Brain Health, According to a Dietitian
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are polyunsaturated fats found in three forms: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You need to consume these fats in your diet, as your body cannot make them in sufficient quantities on its own. Thankfully, seafood sources like salmon, fish oil and krill oil contain the omega-3 fatty acids EPA and DHA, while plant-based sources like walnuts, flaxseed and chia seeds contain ALA.
Omega-3 fatty acids have shown promise in multiple areas of wellness, which is why they continue to receive the spotlight. From promoting heart health to reducing inflammation, improving mental health, cognition and more, the benefits of these necessary fats are far-reaching.
Related: 6 Foods You Should Be Eating Every Day for Better Brain Health, According to a Dietitian
Pictured Recipe: Pan-Roasted Sesame Salmon
Why Are Omega-3s Important for Brain Health?
According to a 2020 study published in the Social Science & Medicine Journal of Population Health, 2 out of 3 Americans will experience some level of cognitive decline by the age of 70. Given the benefits omega-3s have shown so far regarding cognitive health, researchers are beginning to dive further into the effects this fat has on the aging brain.
Before we dive into the science, here's a biology refresher. The omega-3 fatty acids EPA and DHA are critical components of cell membranes—meaning they play an important role in keeping the brain functioning and facilitating communication between cells. Simply put, they are a big deal when it comes to cognitive health.
According to Taylor Wallace, Ph.D., CFS, FACN, a professor at George Mason University and Forbes Health advisory board member, your body can produce around 10% of the amount of EPA and DHA you need from ALA that's consumed in your diet. In other words, your body can convert ALA to EPA and DHA. However, as we age and with the onset of cognitive decline, this conversion rate starts to decline to less than 10%.
"In both animal and human studies, when the diet is void of omega-3 fatty acids, the levels of DHA, in particular, in the brain decrease, accelerating aging and affecting memory," says Wallace.
But don't let this scare you, says Mascha Davis, M.P.H., RDN, a registered dietitian nutritionist and author of Eat Your Vitamins. By incorporating omega-3s into your diet—yes, even starting today—you can begin to reap the benefits well into your future.
"Omega-3s act as a powerful anti-inflammatory agent. When we experience chronic inflammation in the body, cognitive health may decline, and age-related chronic disease conditions may increase. Adequate daily intakes of omega-3s have been shown to help to reduce inflammation in the body and thus protect against some age- and inflammatory-related conditions," says Davis.
Related: 10 Ways to Reduce Inflammation
What the Science Shows
A 2018 review published in Nutrients evaluated 25 randomized control studies that spanned several years that looked at omega-3 supplementation and the role it played on brain health across the lifespan. Researchers found that subjects who supplemented with DHA and EPA saw improvements in blood biomarkers that resulted in health benefits regardless of age. From increased literacy and attention and visual processing in school-aged children to improved cognitive function in older adults, positive results from DHA and EPA supplementation were seen across the board.
While researchers agreed that a growing body of evidence suggests there are benefits of augmenting the diet with omega-3 supplementation to support brain health and protect against neurodegeneration in older adults, the methods and measures used were different for each study. Some studies that focused on older patients found daily intakes of 480 milligrams DHA and 720 mg EPA showed benefits, while others ranged from 800 mg DHA to 225 mg EPA. So while we're confident they help, further research is needed to create a consensus on optimum intake levels.
A more recent 2022 study in the journal Nutrients investigated 1,490 participants in the Framingham Offspring Cohort, a large study group of patients in the Boston area. Researchers evaluated the participants' red blood cell (RBC) DHA levels and subsequent incidence of Alzheimer's disease and all-cause dementia (dementia caused by anything, including diseases and lifestyle factors, such as smoking and excessive alcohol use).
These researchers found that participants who had higher RBC DHA levels at baseline experienced a lower risk of Alzheimer's Disease and all-cause dementia as well as half the risk of developing Alzheimer's Disease at followup appointments. We know that genetics play a role in diseases such as Alzheimer's, and researchers even found that those who were genetic carriers for Alzheimer's Disease may also have benefitted more from increased dosing of DHA.
Omega-3 Intake Recommendations
Current recommendations from the 2020-2025 Dietary Guidelines for Americans advise consuming fatty fish, like salmon, at least twice a week. However, given that 90% of Americans don't come close to meeting their recommended intakes every week, it's important to consider a supplement to help fill in the gaps. It's worth noting, though, that most supplements are totally unregulated, so be sure to choose one that has third-party certification to ensure label accuracy.
Both Wallace and Davis recommend a food-first approach for getting omega-3s but will recommend supplements when dietary intake is lacking because they're a practical way for people to meet their daily needs.
The National Institutes of Health (NIH) adequate intake recommendations for omega-3s haven't been updated in over 20 years. Keeping that in mind, the current guidelines recommend omega-3 intakes of 1.6 grams per day for men and 1.1 grams per day for women—but these numbers are reflective of ALA recommendations only. There are currently no U.S. government dietary recommendations for EPA and DHA.
With that said, the American Heart Association (AHA) recommends at least 250 mg per day of DHA and EPA to prevent heart disease, per a 2022 report in Circulation.
The Bottom Line
Omega-3 fatty acids, particularly EPA and DHA, are critical for healthy aging and cognition. While more research is needed on the recommended amounts for optimum brain health benefits, no matter how old you are, you should consider upping your intake of DHA and EPA omega-3 fatty acids. It's never too late—or too early—to start!
You can increase your intake by eating fatty fish such as salmon, sardines and herring, and plant-based sources like chia seeds, walnuts and flaxseeds at least twice a week.
And consider taking a fish oil or krill oil supplement. It's important to note, though, that you should consult your healthcare practitioner before starting any supplements, as they can be harmful for people with certain conditions.
Those following a vegetarian or vegan diet can get EPA and DHA from algal oil supplements, which are derived from marine microalgae—the food source that fish use to store up EPA and DHA omega-3s in themselves.
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Read the original article on Eating Well.
