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Should I be taking omega 3? Maintain your brain with the right balance
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In today's fast-paced world, maintaining optimal brain health has become more important than ever. As you navigate through demanding work schedules, complex relationships, and constant digital stimulation, your brain needs proper nutrition to function at its best. Among the many nutrients essential for brain health, omega 3 & omega 6 stand out as crucial players. These healthy fats have been the subject of extensive research, revealing their vital role in cognitive function, emotional well-being, and overall brain health. These benefits are achieved when you make sure you’re consuming enough of these fats and maintaining the right balance between them. This might be more challenging than it sounds because of genetics and biological differences. In this article, you can explore why this balance is crucial, how these fats affect your brain health, and practical ways to optimize their intake in your daily diet.
Does my body need omega 3?
Absolutely - omega 3 fats are integral building blocks that support your brain function, with DHA being particularly vital for brain cells. DHA is a crucial healthy fat that supports the development of brain cells and their health. Out of all healthy fats, it’s the most present in the brain, especially in the thin layers enclosing brain cells[1 Trusted Source 2019 - Asia Pacific Journal of Clinical Nutrition Research evaluation Docosahexaenoic acid and the brain– what is its role? ] . As an essential fatty acid, DHA must be obtained through diet to properly serve multiple functions in brain health, such as regulating how neurons, the brain’s messengers, communicate between themselves[2 Trusted Source 2018 - Prostaglandins, Leukotrienes, and Essential Fatty Acids Research evaluation Docosahexaenoic acid (DHA): An essential nutrient and a nutraceutical for brain health and diseases ] . Research has hinted that adequate omega 3 intake can even play an important role in the prevention of cognitive decline and support well-being[3 Trusted Source 2023 - The American Journal of Clinical Nutrition Systematic and meta-analysis The Relationship of Omega-3 Fatty Acids with Dementia and Cognitive Decline: Evidence from Prospective Cohort Studies of Supplementation, Dietary Intake, and Blood Markers ] ,[4 Trusted Source 2025 - Current Opinion in Clinical Nutrition and Metabolic Care Systematic and meta-analysis Omega-3 polyunsaturated fatty acids in depression: insights from recent clinical trials ] . A 2016 report on omega 3 intake, however, showed that the UK percentage of omega 3 levels in blood is very low[5 Trusted Source 2010 - Nutrients Research evaluation Omega-3 Fatty Acids and Inflammatory Processes ] . Even though the numbers have improved in the past 8 years[6 Trusted Source 2022 - The American Journal of Geriatric Psychiatry Human study Polyunsaturated Fatty Acid Intake and Brain Health: Balance is the Key ] , there’s still a need for a higher intake of omega 3 to tackle omega 3 deficiency.
What happens if you lack DHA?
DHA deficiency can significantly impact brain function and proper brain structure[1 Trusted Source 2019 - Asia Pacific Journal of Clinical Nutrition Research evaluation Docosahexaenoic acid and the brain– what is its role? ] . This healthy fat is crucial in adulthood and also during pregnancy and early childhood, as it supports normal brain development and brain functioning[7 Trusted Source 2009 - The EFSA Journal 3rd-party source Scientific Opinion of the Panel on Dietetic Products, Nutrition and Allergies on a request from Merck Selbstmedikation GmbH on DHA and support of the cognitive development of the unborn child and breastfed infant ] ,[8 Trusted Source 2011 - The EFSA Journal 3rd-party source Scientific Opinion on the substantiation of health claims related to docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and brain, eye and nerve development (ID 501, 513, 540), maintenance of normal brain function (ID 497, 501, 510, 513, 519, 521, 534, 540, 688, 1323, 1360, 4294), maintenance of normal vision (ID 508, 510, 513, 519, 529, 540, 688, 2905, 4294), maintenance of normal cardiac function (ID 510, 688, 1360), “maternal health; pregnancy and nursing” (ID 514), “to fulfil increased omega-3 fatty acids need during pregnancy” (ID 539), “skin and digestive tract epithelial cells maintenance” (ID 525), enhancement of mood (ID 536), “membranes cell structure” (ID 4295), “anti-inflammatory action” (ID 4688) and maintenance of normal blood LDL-cholesterol concentrations (ID 4719) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 ] ,[9 Trusted Source 2010 - The EFSA Journal 3rd-party source EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion the substantiation of a health claim related to docosahexaenoic acid (DHA) and maintenance of normal (fasting) blood concentrations of triglycerides (ID 533, 691, 3150), protection of blood lipids from oxidative damage (ID 630), contribution to the maintenance or achievement of a normal body weight (ID 629), brain, eye and nerve development (ID 627, 689, 704, 742, 3148, 3151), maintenance of normal brain function (ID 565, 626, 631, 689, 690, 704, 742, 3148, 3151), maintenance of normal vision (ID 627, 632, 743, 3149) and maintenance of normal spermatozoa motility (ID 628) pursuant to Article 13(3) of Regulation (EC) No 1924/2006 ] . Research suggests that maintaining adequate DHA levels lowers the risk of developing dementia by 20%[10 Trusted Source 2023 - Nutrients Human study Plasma Omega-3 Fatty Acids and Risk for Incident Dementia in the UK Biobank Study: A Closer Look ] . What are common omega 3 deficiency signs? Low DHA results in lower cognitive performance. Adults who optimize their DHA levels can support healthy memory function, emotional balance, and mental clarity. Maintaining optimal omega 3 levels throughout life helps preserve cognitive function and promotes long-term neurological health[11 Trusted Source 2016 - Nutrition Research Reviews Research evaluation Dietary DHA and health: cognitive function ageing ] . How do I know if I'm lacking omega-3? Only a blood test can provide you with that exact answer. You can talk to your GP about it. However, omega 3 levels can be influenced by various factors, including genetics and sex, which affect how efficiently the body processes and utilizes these healthy fats. Let’s answer the question “Should I be taking omega 3”.
Omega absorption: Are your genes doing their job?
Your ability to process omega fats is shaped by more than just your diet—it’s also written in your DNA. One of your genes, called the FADS1 gene, affects how well your body can use plant-based omega 3 fats. Some people can genetically be better at converting plant ALA fats (like those from nuts and seeds) into usable forms that the body needs like DHA[12 Trusted Source 2014 - Current Nutrition Reports Research evaluation Genetic Variants in the FADS Gene: Implications for Dietary Recommendations for Fatty Acid Intake ] . However, these same people also convert more omega 6 fats into potentially harmful compounds when eaten in excess[13 Trusted Source 2019 - Postgraduate Medicine Research evaluation The eicosapentaenoic acid:arachidonic acid ratio and its clinical utility in cardiovascular disease ] 14 Trusted Source 2017 - Journal of Epidemiology Human study The ratio of serum eicosapentaenoic acid to arachidonic acid and risk of cancer death in a Japanese community: The Hisayama Study ] . If you’re one of them, you may need to either start supplementing directly with DHA or get your omega 3s from fatty fish since the conversion from ALA is so poor.
brain feed developed a sustainable omega 3 supplement from algae oil which provides you with 550 mg of DHA in a vegan capsule. Get 15% off on your first order using the code ‘NEW15’ at the checkout.
The battle of the sexes: who needs more DHA?
Women naturally have higher levels of DHA in their blood than men, with about 15% more DHA circulating in their systems[15 Trusted Source 2004 - The American Journal of Clinical Nutrition Human study Docosahexaenoic acid concentrations are higher in women than in men because of estrogenic effects ] . This difference exists because estrogen helps women convert plant-based omega 3s into DHA more efficiently, while testosterone in men actually reduces this conversion[15 Trusted Source 2004 - The American Journal of Clinical Nutrition Human study Docosahexaenoic acid concentrations are higher in women than in men because of estrogenic effects ] . A study conducted among transgender individuals further supported this. It revealed that those undergoing male-to-female transition and receiving estrogen with a testosterone inhibitor experienced higher concentrations of DHA in plasma[15 Trusted Source 2004 - The American Journal of Clinical Nutrition Human study Docosahexaenoic acid concentrations are higher in women than in men because of estrogenic effects ] . On the other hand, individuals transitioning from female to male individuals and taking testosterone had lower levels of DHA suggesting that estrogen stimulates the synthesis of DHA from ALA, while testosterone inhibits it[15 Trusted Source 2004 - The American Journal of Clinical Nutrition Human study Docosahexaenoic acid concentrations are higher in women than in men because of estrogenic effects ] . These sex differences are so significant that they should be considered in omega 3 supplementation, though more research is needed to establish specific recommendations[16 Trusted Source 2024 - Expert Review of Neurotherapeutics Systematic and meta-analysis An analysis of omega-3 clinical trials and a call for personalized supplementation for dementia prevention ] .
Which is better, omega 3 or omega 6?
Neither is inherently "better" - both omega 3 and omega 6 fats serve important functions in your body. Which is anti-inflammatory, omega-3 or 6? A balanced intake of omega 3 and omega 6 foods supports anti-inflammatory responses and cognitive health[1 Trusted Source 2019 - Asia Pacific Journal of Clinical Nutrition Research evaluation Docosahexaenoic acid and the brain– what is its role? ] ,[2 Trusted Source 2018 - Prostaglandins, Leukotrienes, and Essential Fatty Acids Research evaluation Docosahexaenoic acid (DHA): An essential nutrient and a nutraceutical for brain health and diseases ] ,[17 Trusted Source 2016 - Progress in Lipid Research Human study Global survey of the omega-3 fatty acids, docosahexaenoic acid and eicosapentaenoic acid in the blood stream of healthy adults ] ,[18 Trusted Source 2024 - Progress in Lipid Research Human study Omega-3 world map: 2024 update ] . However, ingesting too much omega 6s causes an imbalance in the ratio between the two types of fats and acts inflammatory[18 Trusted Source 2024 - Progress in Lipid Research Human study Omega-3 world map: 2024 update ] . Therefore, the key lies in maintaining an appropriate balance which can be challenging in today’s diet which often contains an excess of omega 6 fats. Let’s dive deeper into omega 3 before revealing how to balance omega 3 and omega 6.
What foods are richest in omega 3?
Regardless of sex or your genes, the majority of people should be aiming for more omega 3 in their diet based on current intake statistics. The ocean provides some of the richest sources of omega 3 fatty acids - from algae to fatty fish like mackerel, salmon, and sardines. Plant-based sources provide a sustainable and ethical alternative for obtaining essential omega 3 fats without contributing to overfishing. Plant-based omega 3 foods, flaxseeds and chia seeds offer substantial amounts of ALA, which the body can convert to DHA[19 Trusted Source MyFoodData 3rd-party source Foods Highest in alpha-Linolenic Acid (ALA) ] . How much omega-3 should I take a day? Examining results from 25 studies between 2006 - 2015 brain feed's set out to answer the question of how many mg of omega 3 per day you need. With 13 studies showing positive effects of DHA supplementation at different dosages, the sweet spot was considered 550 mg. Because the conversion from ALA to DHA gets affected by omega 6, it’s difficult to say exactly how much ALA you’d have to ingest to get 550 mg of DHA from it. You’d probably need around 100g of flax seeds which would cause digestive issues[19 Trusted Source MyFoodData 3rd-party source Foods Highest in alpha-Linolenic Acid (ALA) ] . Alternatively, you can go straight to the source - algae.
What foods are too high in omega 6?
Many commonly used vegetable oils like sunflower, canola and sesame or their blends such as margarine are extremely high in omega 6 fats[20 Trusted Source MyFoodData 3rd-party source Foods Highest in Omega 6s ] . Processed foods, which often contain these oils, can contribute significantly to excessive omega 6 intake. While nuts and seeds like walnuts and sunflower seeds are nutritious foods, they also contain high levels of omega 6, which is why portioning is important. Many restaurant foods and packaged snacks are prepared with oils high in omega 6, making it easy to consume too much without realizing it.
What are the symptoms of too much omega 6? While omega 6 fats are necessary for various bodily functions, they tend to promote inflammation when consumed in excess. An imbalanced omega 6/omega 3 ratio, which has increased from a historical 1:1 to approximately 20:1 in modern Western diets, has been associated with several health concerns such as allergies, arthritis, asthma and an increased risk of obesity and even all-cause mortality[21 Trusted Source 2002 - Biomedicine & Pharmacotherapy Research evaluation The importance of the ratio of omega-6/omega-3 essential fatty acids ] ,[22 Trusted Source 2021 - Missouri Medicine Research evaluation The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies ] ,[23 Trusted Source 2016 - Nutrients Research evaluation An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity ] ,[24 Trusted Source 2024 - eLife Human study Higher ratio of plasma omega-6/omega-3 fatty acids is associated with greater risk of all-cause, cancer, and cardiovascular mortality: A population-based cohort study in UK Biobank ] .
How to get the right balance of omega 3 and 6?
Achieving the right balance between omega 3 and omega 6 fatty acids is usually pretty straightforward - increase your omega 3 and decrease your omega 6. This can be accomplished by incorporating fatty fish into your meals twice a week and using olive oil for cooking instead of oils high in omega 6. Adding ground flaxseeds or chia seeds to breakfast cereals or smoothies can also boost omega 3 intake. Reducing the consumption of processed foods and being mindful of cooking oil choices can help lower excessive omega 6 intake. You can also support higher omega 3 levels with supplementation. Is it good to take a omega 3 every day? Omega 3 supplementation is repeatedly found safe in studies even when taken every day for 5 years[25 Trusted Source 2021 - JAMA Human study Effect of Long-term Supplementation With Marine Omega-3 Fatty Acids vs Placebo on Risk of Depression or Clinically Relevant Depressive Symptoms and on Change in Mood Scores: A Randomized Clinical Trial ] . brain feed developed a sustainable omega 3 supplement from algae oil which provides you with 550 mg of DHA in a vegan capsule. Get 15% off on your first order using the code ‘NEW15’ at the checkout.
Maintaining the right ratio between omega 3 and omega 6 fatty acids is crucial for optimal brain health and overall well-being. Remember that small, consistent changes in your diet can make a significant difference in maintaining this important balance.
References
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