Having a good diet rich in Omega-3 fatty acids may help you to maintain a good mental state. In fact, a recent study has shown that a deficiency in these fatty acids can have negative effects on the brain. Fortunately, there are several ways to supplement with these nutrients.
DHA is the most abundant omega-3 fatty acid in the brain
Among all the omega-3 fatty acids, DHA is the most abundant in the human brain. DHA is one of the most important lipids in the cell membrane of neurons. It has a number of important functions, including maintaining the fluidity of the cell membrane. It is also involved in signaling between neurons.
DHA is essential for the development of the nervous system. The brain and retina are the most DHA-rich parts of the human body. The concentration of DHA increases during the growth spurt of the brain, which occurs during the final months of pregnancy and the first 18 months after birth.
The most common source of DHA is fish. However, plant-based foods such as spinach, flax seed oil and kale contain ALA, a polyunsaturated fatty acid that can be converted to DHA. The conversion process depends on the nutrients and minerals present in the diet.
DHA is primarily a component of myelin, which surrounds nerve fibers. Myelin speeds the transmission of nerve impulses. It also plays an important role in the recovery from brain injury. In addition, DHA may be able to prevent the growth of cancer cells.
DHA contributes to the formation of brain-derived neurotrophic factor, a lipid mediator that is critical in the development and repair of the brain. It also has important roles in memory and learning.
In the human brain, DHA reaches the highest concentration in the rod outer segments of the retina, which are mainly responsible for vision. It is also involved in photoreceptor biogenesis.
DHA is accumulated in the retina and brain early in infancy. Babies under two years of age need a high level of DHA for healthy neurological development. The average DHA content of infants’ retinas and cerebral cortex is 8-12 percent.
In a rat model, DHA incorporation is increased during neurotransmission following G-protein activation of synaptic cholinergic receptors. It is also upregulated as a marker for tumor growth in the brain. Interestingly, it is not affected by acute administration of NMDA, a chemical known to stimulate lipid peroxidation.
The lipid mediators DHA and AA increase in the brain of animals undergoing seizures. This is related to the presence of free radical-mediated lipid peroxidation.
PUFA deficiency impairs cortical structure and functional maturation
Several studies have shown that omega-3 fatty acids, especially DHA, play an important role in normal brain development. They are critical for appropriate neurotransmission. They also may play a role in preventing cellular death. They may be important for the central nervous system, especially in conditions that affect memory.
Some fatty acids, including omega-3 PUFA, act as steroid hormones. They modulate the expression of genes by binding to specific transcription factors. They also inhibit production of inflammatory eicosanoids. Some studies have found that omega-3 fatty acid supplementation can improve learning and memory. It is believed that these fatty acids may help prevent Alzheimer’s disease and other forms of dementia. Currently, the evidence from clinical trials is inconclusive.
A meta-analysis of fourteen prospective cohort studies included 345,202 participants. The analysis considered all-cause mortality, cardiovascular mortality, and composite CHD outcomes. The results showed that there was a 15% lower risk of fatal CHD with higher ALA exposure. However, it is not known whether the long-chain PUFA reduced risk of other cardiovascular and metabolic conditions.
These studies had very high attrition rates. Some studies did not report the dietary intake of the PUFA. Others had small sample sizes and multiple comparisons. Lastly, many of the trials were performed in high-income countries. In addition, the majority of the studies were performed on medicated patients.
There were no differences in cognitive or language development between the DHA and control groups. The DHA group was given dietary advice to reduce sugar consumption and to consume more whole-plant foods.
During the first six months of life, DHA is essential for normal brain development. It is incorporated into postsynaptic membranes of neuronal cells. It plays an important role in vision. It is also a primary PUFA in the retina. The concentration of DHA in infants’ plasma is relatively low. Without additional dietary intake, plasma DHA concentrations decline.
The American Heart Association recommends that patients with a history of coronary heart disease should consider supplementing their diet with long-chain omega-3 PUFA. These fatty acids have been linked to a reduction in mortality in patients with recent myocardial infarction or cardiovascular disease.
Evidence for clinical benefits of adjunctive omega-3 fatty acid supplementation in SZ and affective disorders
Several studies have shown that the intake of omega-3 fatty acids may reduce the incidence of cardiovascular disease. However, most nutritionally oriented physicians consider the typical American diet to be too high on the omega-6 side.
In this study, Iranian researchers examined the effects of supplementing pregnant women’s diets with long-chain PUFA. They reported that increasing dietary intakes of DHA and EPA were associated with reduced serum triglyceride concentrations. The decreases were significant in doses of 2 grams or more per day of DHA and EPA.
The dietary intake of marine-derived DHA was found to be associated with decreased risks of dementia and Alzheimer’s disease. These effects may be partially due to the lowering of inflammatory eicosanoids. This is important since eicosanoids play a key role in immune responses.
The circulating omega-3 fatty acids are also essential for brain development. In addition, they are required for the regulation of inflammation and blood clotting. They have been shown to help prevent cardiovascular disease and stroke. Moreover, they may also protect against other diseases. In addition, they may be beneficial in the prevention of autism spectrum disorders (ASD).
Omega-3 fatty acids are metabolized into DHA and EPA by the body. They can be retro-converted to DPA at low basal rates. Therefore, they can be incorporated into cell membranes and inhibit production of inflammatory eicosanoids.
The phospholipids in the gray matter of the brain are highly concentrated with long-chain PUFA. They contain high amounts of eicosatrienoic acid and arachidonic acid. These fatty acids are synthesized by the cytochrome p450 mono-oxygenases. They then produce leukotrienes, prostanoids, and hydroxy fatty acids.
The oxidation of eicosanoids and leukotrienes in the membrane leads to the release of phospholipids. This may be the mechanism behind the cardioprotective effect of n-3 fatty acids. It is also believed that this process modifies the inflammatory response, thereby preventing stroke.
In two large cohort studies, there was a positive association between increased blood DHA levels and cognitive performance in adults. This effect was not significant in vegetarians and omnivores. Nevertheless, it is likely that the effects of PUFA supplementation on cognition may be indirect.