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Does omega 3 benefit mild cognitive decline? Evidence reviewed
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As we journey through life, the well-being of our mind and memory takes centre stage. Mild cognitive decline, often considered a natural part of ageing, has gained significant attention in the quest to maintain cognitive vitality. A compound found in omega 3 fats called DHA or Docosahexaenoic acid has emerged as a potential ally in this endeavour with its profound impact on brain health. This article delves into the compelling evidence that showcases the potential of DHA in addressing mild cognitive decline and omega 3 for elderly, and DHA benefit for low omega 3 symptoms. From its impact on brain structure and function to its role in supporting cognitive performance with DHA supplement for memory, DHA shines as a beacon of hope for maintaining cognitive well-being. So, why do we need omega 3?
Nourishing brain structure with omega 3 benefit
The structural integrity of the brain is vital for its optimal function, meaning DHA & cognitive function are connected. DHA plays a critical role in this aspect, as it is a major component of the brain cell’s protective layer known as a brain cell membrane. DHA is linked to changes in how brain messengers work and how brain messages are transported, while also impacting how the protective layer of brain cells known as a membrane is structured[1]. This structural support is crucial in the context of mild cognitive decline, as maintaining brain integrity contributes to cognitive vitality.
Boosting cognitive function: dha & memory
The cognitive abilities of the human mind are a marvel, and DHA's impact on cognitive function is equally impressive. How are DHA and memory connected? A 6-month study on 50 participants with mild cognitive decline found that higher DHA levels were associated with better cognitive function in adults older than 65[2 Trusted Source 2012 - The British Journal of Nutrition Human study Effects of n-3 fatty acids, EPA v. DHA, on depressive symptoms, quality of life, memory and executive function in older adults with mild cognitive impairment: a 6-month randomised controlled trial ] . Researchers used 3 tests and 1 task to measure memory in participants, and 4 tests and 1 task to assess participants’ working memory which has a temporary capacity of holding information while individuals are executing cognitive tasks. The research has indicated that DHA supplementation may assist with cognitive impairment. DHA intake may, therefore, contribute to sustaining cognitive performance, especially in the face of mild cognitive decline. To make sure your intake of DHA is adequate, you can opt for brain feed’s vegan 550 mg DHA supplement, made from algae oil.
Omega 3: good for brain
Mild cognitive decline can be a precursor to more severe cognitive impairments. Interventions that slow down its progression hold immense significance. A study of 485 participants showcased that DHA supplementation in healthy individuals improved cognitive performance during 24-week daily supplementation with 900 mg of DHA[3 Trusted Source 2010 - Alzheimer's & Dementia Human study Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline ] . This suggests that there’s a potential for DHA to aid individuals with mild cognitive decline by upkeeping their cognitive performance. As of now, more evidence for concluding the benefits of DHA supplementation on cognitive performance in people with cognitive decline is emerging, therefore more research with a bigger participant sample size is needed[4 Trusted Source 2022 - International Journal of Geriatric Psychiatry Human study The effects of docosahexaenoic acid supplementation on cognition and well-being in mild cognitive impairment: A 12-month randomised controlled trial ] , [5 Trusted Source 2022 - Brain, Behavior, and Immunity Human study Omega-3 fatty acids and blood-based biomarkers in Alzheimer’s disease and mild cognitive impairment: A randomized placebo-controlled trial ] . Let’s take a look at other omega 3 uses.
Calming the brain down
Oxidative stress can damage different cells and compounds in the body, altering the correct function of organs and systems, and frequently causing inflammation. These processes are often implicated in cognitive decline. DHA's anti-inflammatory and antioxidant properties make it a natural contender in helping to upkeep the brain as healthy as possible. Dr Parris Kidd, highly respected for his contributions to building the base of nutritional medicine, emphasised DHA's role in reducing neuroinflammation and oxidative stress, thereby contributing to brain health and cognitive function[6 Trusted Source 2007 - Alternative Medicine Review Systematic and meta-analysis Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids ] .
The future of cognitive health
As scientific exploration delves deeper into the realm of cognitive well-being, the role of DHA becomes increasingly promising. As part of a global unending effort to identify and slow down the progression of neurodegenerative diseases such as Alzheimer’s dementia, a study looked into DHA’s impact on the accumulation of the strongest Alzheimer’s disease predictor in the brain called amyloid-beta[7 Trusted Source 2018 - Molecules Research evaluation Effect of Varying Concentrations of Docosahexaenoic Acid on Amyloid Beta (1–42) Aggregation: An Atomic Force Microscopy Study ] . The study concluded that individuals with higher DHA levels may experience slower cognitive decline as a result of lower levels of amyloid-beta in the brain. This underscores the long-term impact of DHA and omega benefits, and also suggests DHA’s potential in shaping the trajectory of cognitive health.
The pursuit of cognitive well-being is a journey that traverses scientific exploration, proactive choices, and a commitment to nurturing the mind. In the realm of mild cognitive decline, omega 3 & memory, DHA emerges as a beacon of hope. As our understanding of the mind-brain connection deepens, the role of DHA gains newfound significance. By embracing DHA-rich dietary choices or supplementation, individuals can take proactive steps toward helping to preserve cognitive health and supporting cognitive performance.
References
[1] Young, G. & Conquer, J. (2007). Omega-3s and Their Impact on Brain Health. In C. Barrow & F. Shahidi (Eds.), Marine Nutraceuticals and Functional Foods (pp. 63 - 89). CRC Press.
[2] Sinn, N., Milte, C. M., Street, S. J., Buckley, J. D., Coates, A. M., Petkov, J., & Howe, P. R. C. (2012). Effects of n-3 fatty acids, EPA v. DHA, on depressive symptoms, quality of life, memory and executive function in older adults with mild cognitive impairment: A 6-month randomised controlled trial. British Journal of Nutrition, 107(11), 1682–1693. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-n3-fatty-acids-epa-v-dha-on-depressive-symptoms-quality-of-life-memory-and-executive-function-in-older-adults-with-mild-cognitive-impairment-a-6month-randomised-controlled-trial/BBBD3D4EC377C47087757CBCE0E42373
[3] Yurko‐Mauro, K., McCarthy, D., Rom, D., Nelson, E. B., Ryan, A. S., Blackwell, A., Salem, N., Stedman, M., & MIDAS Investigators. (2010). Beneficial effects of docosahexaenoic acid on cognition in age‐related cognitive decline. Alzheimer’s & Dementia, 6(6), 456–464. https://alz-journals.onlinelibrary.wiley.com/doi/10.1016/j.jalz.2010.01.013
[4] Mengelberg, A., Leathem, J., Podd, J., Hill, S., & Conlon, C. (2022). The effects of docosahexaenoic acid supplementation on cognition and well‐being in mild cognitive impairment: A 12‐month randomised controlled trial. International Journal of Geriatric Psychiatry, 37(5), 10.1002/gps.5707. https://onlinelibrary.wiley.com/doi/10.1002/gps.5707
[5] Lin, P.-Y., Cheng, C., Satyanarayanan, S. K., Chiu, L.-T., Chien, Y.-C., Chuu, C.-P., Lan, T.-H., & Su, K.-P. (2022). Omega-3 fatty acids and blood-based biomarkers in Alzheimer’s disease and mild cognitive impairment: A randomized placebo-controlled trial. Brain, Behavior, and Immunity, 99, 289–298. https://www.sciencedirect.com/science/article/abs/pii/S0889159121005900?via%3Dihub
[6] Kidd, P. M. (2007). Omega-3 DHA and EPA for Cognition, Behavior, and Mood: Clinical Findings and Structural-Functional Synergies with Cell Membrane Phospholipids. Alternative Medicine Review, 12(3), 207–227. https://altmedrev.com/wp-content/uploads/2019/02/v12-3-207.pdf
[7] Lee, B. Y., Attwood, S. J., Turnbull, S., & Leonenko, Z. (2018). Effect of Varying Concentrations of Docosahexaenoic Acid on Amyloid Beta (1–42) Aggregation: An Atomic Force Microscopy Study. Molecules, 23(12), Article 12. https://www.mdpi.com/1420-3049/23/12/3089
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