"Omega-3 supplements as a blunt instrument do not work," said lead study author Dr. What does work? "In the Mediterranean, high omega-3 levels are very strong predictors of good cognition," Yassine said. "But people in the Mediterranean are not popping supplements. "In that context, omega-3s are shining, helping the brain," he added.
"After years of public messaging about how fish oil or algae supplements might protect against dementia, it's time to refine our thinking, said Alzheimer's prevention researcher Dr. "Omega-3s are absolutely critical to having optimal brain health, especially for people with the APOE4 gene, which increases the risk of developing Alzheimer's," said Isaacson, who was not involved in the new research. Omega-3 polyunsaturated fatty acids are essential to any animal's survival.
Omega-3s are crucial for brain health. Up to 60% of the human brain is made up of lipids, or fats. Some 35% of those fats are omega-3s, experts say. Yet the body doesn't produce omega-3s on its own. Many people don't eat enough fatty fish, seeds and nuts, so supplementation has become widespread.
Fish oil supplements provide eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. The two have different functions — EPA fights inflammation and supports heart health, while DHA is a core structural building block for the brain, eyes and central nervous system. Chia, hemp and flaxseed oil capsules provide a third type of omega-3 called alpha-linolenic acid, or ALA, an antioxidant with the important job of turning food into energy.
Raw walnuts are an excellent source. "But it has to be part of a healthy lifestyle. If we take that salmon and fry it, it's not going to count anymore. The study divided 365 people without dementia between the ages of 55 and 80 into treatment and placebo groups. The treatment group received a high dose omega-3 algae supplement (2,000 milligrams of DHA) each day for 24 months.
The control group took a placebo for the same period. 9% to 11% in those taking the supplement. Measures of DHA levels in cerebrospinal fluid, which surrounds the brain, rose by an average of 17% after six months, confirming the omega-3 reached its intended target. "What I'm telling my patients is that if a person with one or more copies of the APOE4 genetic variant has low blood levels of omega-3s and is overall healthy, they can still protect against Alzheimer's and dementia risk by eating fatty fish twice a week and taking a high-quality omega-3 supplement," he said.
