Omega-3 fatty acids

We touched on Omega 3 fatty acids in the section on anti-inflammatory foods. And this is important to reiterate- omega-3 fatty acids are anti-inflammatory; and again — reduced inflammation improves the health of our mind.

Omega -3 fatty acids have been known to play an important role in the health of our mind for decades and I started taking supplements and including fatty fish in my diet a longtime ago. Omega-3 fatty acids regulate the production of neurotrophic factors, which impact the growth of new brain cells and effect emotional regulation. These fatty acids can also influence gene expression in the brain.

Omega- 3 fatty acids are made up of long chain fatty acids docosahexaenoic acid, or DHA, and eicosapentaenoic acid,; EPA, found in seafood. Together they reduce inflammation. There is some evidence that DHA is more crucial because it’s the most prevalent fatty acid found in our brain, but both are important. Alpha-linolenic acid (ALA) is found in plants such as flaxseed and are short chain fatty acids. You have to eat more of these to get the same benefits as you get from consuming fish and shell fish.

Only one study  thus far has compared dosage, and 1 gram per day showed the greatest mood improvement.

There is also the question of which is best: fish oil or krill oil? A 2013 study reported that krill oil was more effective in a four-week trial, but a similar study in 2015 showed no difference over four weeks. Krill are bottom-feeding crustaceans, and thus krill oil can often be contaminated with pollutants in the ocean. In fact, a recent study found that krill ingest microplastics and they remain in the tissue of the krill, therefore will be consumed by any creature eating the krill.

There are also suggestions that obtaining omega- 3 EPA and DHA from fish oil is not the best way to go. Yes, we should be eating wild- caught fatty fish a few times a week, but in terms of supplements, cod liver oil may be a better choice, due to its impressive vitamin A and D profile (vitamin D being important for a well mind).

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