The Importance of Omega-3s in Brain Health and Overall Well-Being

DHA and EPA are almost only found in fatty fish and fish oil in the human diet. However, many people don't eat enough fish, so they cannot get the required amounts in their bodies. 

The body can also make EPA or DHA from another omega-3, known as alpha-linolenic (ALA). ALA is found in various foods, including walnuts, flaxseeds, chia seeds, soybeans, and soybean oil. 

But unfortunately, humans can't convert ALA into EPA and DHA efficiently. This estimates that less than 10% of the ALA consumed is converted to EPA/DHA.

Omega fish oil supplements is an over-the-counter supplement made from fish oils. It is obtained from fatty fish such as salmon, anchovies, sardine, and mackerel.

Related Article: 11 Evidence-Based Benefits of Omega-3 Fish Oil

Fish oil supplements have a remarkable impact on the brain, particularly when it comes to mild depression and memory loss. This article will examine the latest research regarding the effects of omega-3 fatty acid present in fish oil on your brain and mental well-being.

It is worth considering fish oil supplements, especially if you don't eat much fish but still want to gain the health benefits from omega-3 fatty acids. 

Let us check further what effects this crucial supplement has on our brain and other body functions. 

Effects of Omega-3s on Your Brain

Our brain is 60% fat and requires omega-3s for proper development and function. Research has shown that fatty acids play a critical role in the brain's function properly.

These are some of the ways omega-3 fatty acids help our brains and nervous system development and performance: 

1. Preserves Cell Membrane Health

Omega 3 fats are an integral part of cell membranes and have a significant impact on the function of cell receptors. They are the basis for hormones that regulate blood clotting and the contraction of artery walls. They also bind with receptors in cells that control genetic function. 

These effects are possible since omega-3 fats help us prevent heart disease and stroke and may also help control lupus and rheumatoid and play protective roles in other conditions, such as cancer.

2. Facilitates Communication Between Neurons

The neuron is an electrical device of the brain. The cell membrane, the boundary between the inside and the outside of a cell, contains many channels. These channels allow positive and negative ions to flow in and out of the cell. 

A brief electrical event is typically produced in the neuron's axon, which is the long structure that generates action potentials. An action potential is a long electrical impulse that travels through the length of an axon. It signals the neuron to be 'active.' 

It causes neurotransmitters to be released into the synapses, the neuronal junction. Omega-3 fats help neurons communicate with other neurons by releasing transmitters and the action potential.

3. Assists In the Synthesis and Function of Neurotransmitters

Neurotransmitters are found in the peripheral nervous systems, released by motor neurons and neurons of the autonomic nervous system. It is also important in maintaining cognitive function in the central nervous system. 

Alzheimer's disease is caused by damage to the CNS's cholinergic neurons. Fatty acids help synthesize these neurotransmitters that play many functions, including motor control, reinforcement, reward, and motivation. It also regulates blood pressure, heart rate, and other functions.

4. Supports Brain Blood Flow

There is increasing evidence that omega-3 polyunsaturated fatty acids promote widening of blood vessels through improved internal lining function of cells, relaxation of vascular smooth muscle cells, and increased blood flow. 

These effects also impact cerebral vasculature, resulting in increased brain blood flow.

5. Aids in the Growth of Brain Tissue

DHA is the most abundantly found fatty acid in the human brain. Its levels in brain membrane lipids are affected by the type of diet and quantity, increasing with development and decreasing with age.

DHA's essential functions, including neurotransmission, neurogenesis, and protection against oxidative stress, are important throughout life. They also maximize mental potential during development and minimize its decline with age. 

6. Supports Cognition, Including Memory

Research shows Omega-3 fatty acids play an important role in maintaining cognitive function in aging individuals. Omega-3 FAs may play a significant role in maintaining cognitive function for aging people. 

DHA, an omega-3 fatty acid, is essential for brain development and is a key component of neuronal membranes. Individuals with Alzheimer's disease have lower blood levels of DHA (and, in some cases, EPA), indicating that memory loss may result from its deficiency.

Health Benefits of Omega-3 Fatty Acids

These polyunsaturated fatty acids also play an important role in overall health. Various studies also show benefits for the heart, gut, and joints that reduce inflammation due to resolvins and active metabolites found in Omega-3 fatty acids. Let us check them out in detail:  

1. Reduces Inflammation

Osteoarthritis is a condition that impacts the joints as we age. It causes stiffness in the joints, especially in the morning, and trouble moving around. While pain can be relieved by movement, it is important to reduce inflammation. Omega-3 fish oil (EPA/DHA) can be beneficial. 

Patients with arthritis symptoms often receive good results when using omega 3 fatty acids. They can reduce their dependence on non-steroidal inflammatory drugs (NSAIDs: ibuprofen naproxen, diclofenac), leading to an increased risk of heart and kidney problems.

Consuming Omega fatty acids before workouts also helps post-workout recovery and reduce inflammation. Because exercise is an inflammatory activity in itself, omega-3s may be the perfect supplement to prevent muscle soreness or what the training community calls Delayed Onset Muscle Soreness (DOMS). 

DOMS can develop after intense exercise, and it can significantly affect your ability to train at a higher level. Popping on Omega-3s has been shown to reduce muscle soreness and inflammation and increase range of motion after destructive exercise.

2. Decreases Hunger Levels

People may lose weight by using fish oil omega-3s. This works by reducing hunger and appetite. The effect is especially useful for weight-loss diets that can sometimes cause increased hunger.

One study found that healthy people on a weight loss program consumed either less than 0.3 grams or more omega-3s than 1.3 grams per day. The high-fish oil group felt significantly fuller for up to two hours after consuming a high omega 3 fatty acid diet.

3. Improves Blood Sugar Levels

Omega-3 supplements may also help improve blood sugar levels. According to a Journal of Clinical of Endocrinology & Metabolism study, researchers have not yet concluded if it directly impacts type 2 diabetes.

However, researchers at the Harvard School of Public Health reviewed the effects of fish oil supplements on diabetes risk factors. The researchers found that fish oil was associated with increased adiponectin, which affects glucose regulation and inflammation. 

Their findings confirmed previous animal studies that found fish oil can raise adiponectin in the bloodstream linked to a lower risk of diabetes. 

4. Increase Effects of Exercise and Weight Loss

People associate omega-3s only with brain and heart health. But do you know that they can also prove to be very useful for athletes or those who lead active lifestyles? 

Omega-3s play many roles in your workout, from protecting your heart and brain to helping you recover faster!

Many people work out intending to lose weight. A study published in the International Society of Sports Nutrition Journal shows that omega-3s burn fat and provide energy. Similar to protein synthesis, the same applies to omega-3s. 

Your body will burn more fat as you exercise, and the more omega-3s you get before working out, the better it functions.

In this study, 44 participants received 4 grams of safflower or 4 grams of fish oil per day (1600 mg EPA, 800 mg DHA). After six weeks, all tests were repeated. The researchers found that supplementing them with fish oil led to significant increases in lean mass and decreases in fat.

Daily Safe Doses of Omega 3 Fatty Acids

Some studies have estimated the adequate intake (AI) of omega-3s. According to the 2019 analysis, adult males and women should consume 0.25g (g) of EPA and DHA daily for their AI.

The NIH recommends 1.6 g and 1.1 g, respectively, for an AI of ALA. However, the FDA and the NIH recommend consuming no more than 3 g of DHA or EPA per day. 

Scientists believe that omega-3 may reduce the immune system's function over long periods because it lowers the body's inflammatory response.

The risk of bleeding could also be increased from high doses of omega-3. People using blood-thinning medications should consult their doctor before taking omega-3 supplements.

However, according to a survey, individuals are usually not meeting recommended levels for fish and omega-3 fatty acid intake. They are recommended to depend on Omega-3 supplements that are the best and the most economical substitute for fish and other Omega-3 sources.

DMoose Omega 3 fish oil tablets are an excellent supplement for anyone trying to add more fish fat into their diet to enjoy the many health benefits that it offers. These supplements serve as the best substitute for omega-3 fatty acids, which are necessary for maintaining good mental health and physical development, such as: 

• reduce inflammation
• fights Alzheimer's disease
• fight autoimmune diseases 
• prevents the formation of blood clots
• prevents cancer

Bottom Line

Omega 3 fatty acids are essential for optimal health of the mind and body. It is best to get them from whole foods, such as fatty fish, twice per week to ensure high levels of omega-3. 

If you don't consume a lot of omega-3 fish, you should consider using omega-3 supplements. It is a cost-effective way to improve your brain health and gain maximum benefits for a healthy body. It also helps fight inflammation, facilitates fat loss, and enhances workout performance.