The Essential Fats Your Brain Needs

You’ve probably heard of omega-3, a popular supplement known to play a protective role in the body and help reduce the risk of a plethora of inflammatory health conditions.

But did you know that 60% of your brain is made up of fats, and DHA (a type of omega-3) makes up around half of those? Another fatty acid, EPA, is also crucial to your brain function.

What is omega-3?

Omega-3 is a type of fat that provides the building blocks required for the formation of new cell membranes. Such membranes are required for your brain to perform at its best.

These fats are often called “essential”, which refers to the fact that our bodies can’t produce them naturally, so we acquire them through dietary intake. Both DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are long-chain omega-3 polyunsaturated fatty acids.

Sources of omega-3

In our diets, they’re found almost exclusively in fatty fish and fish oil. Sources include:

• Salmon

• Mackerel

• Herring

• Oysters

• Sardines

• Anchovies

• Oysters

• Caviar.

The body can form DHA and EPA from another type of omega-3 known as ALA, or alpha-linolenic acid, although not in large quantities. ALA can be found within:

• Chia seeds

• Flaxseed

• Walnuts

• Soybeans.

Those who don’t exceed the recommended daily amount of DHA and EPA can consider supplementing, with a variety of options on the market.

Brain benefits of omega-3

So what’s all the fuss about? Well, omega-3 is absolutely vital for the development and ongoing health of your brain throughout your lifespan.

For example, evidence has shown that EPA and DHA significantly impact the function of babies’ and children’s developing brains and can influence their intelligence levels on certain markers.

As mentioned before, these fatty acids are crucial to the formation of new cell membranes, which facilitates smooth lines of communication between your brain cells, and promotes overall healthy cognitive function.

Fish oil has been linked to improvements in mental health outcomes of those suffering from depressive symptoms, which may be related to its effects on the serotonin and dopamine receptors within the brain, and reduced levels of inflammation.

Omega-3 has also been associated with slower rates of age-related cognitive decline and improved function for those suffering from mild cognitive impairments.

What does a lack of omega-3 do to your brain?

Perhaps even more revealing is what happens to your brain when it doesn’t receive the required amounts of fatty acids.

• In older adults, low levels of omega-3 have been linked to reduced brain size — a potential indicator for accelerated brain aging

• Animal studies have revealed deficits in both memory and learning skills related to a scarcity of fatty acids.

When something as simple as your intake of omega-3 can have such an enormous influence on your brain health whatever your age, you should seriously consider reviewing your intake!