Sunday, May 15, 2022

Is Fish Oil Good For The Brain

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Great Reasons To Eat More Fish

Why Fish Oil Is Good For You and Helps Your Brain

By Neecey

There are plenty of reasons to eat more fish. Itâs a very versatile food which means you can eat it at any time and you can eat more fish by trying it in recipes from any world cuisine. There are also plenty of other reasons to eat more fish other than that it is very tasty. Here are some of the best reasons to add more fish to your diet.

  • Easy Does It
  • New Study Shows That Fish Really Is Brain Food

      Everyone has heard that eating fish is good for the brain. This notion goes back at least a century the famous humorist and novelist P.G. Wodehouse often mentioned it in his books. In one scene, after Jeeves describes a clever scheme to escape a ticklish problem, Bertie Wooster reacts:

      I stared at the the man. ‘How many tins of sardines did you eat, Jeeves?’

      ‘None, sir. I am not fond of sardines.’ ‘You mean, you thought of this great, this ripe, this amazing scheme entirely without the impetus given to the brain by fish?’ ‘Yes, sir.’

      A century ago, the evidence that fish is brain food was virtually nonexistent. Researchers have been looking at this question ever since, and the evidence has been mixed. Even if fish is good for the brain, the mercury content in some fish might have the opposite effect.

      A new study that appeared last week in JAMA answers this question: fish is indeed good for the brain. More precisely, eating fish regularly was associated with a reduced risk of Alzheimer’s disease. This benefit occurred despite the fact that people who ate more fish did have higher levels of mercury in the brain. Apparently, the levels of mercury were too low to cause harm, and the benefits of eating fish easily outweighed any risks.

      So it seems that Wodehouse’s character Bertie Wooster might have been right: Fish really is brain food.

      Brain Development In Children

      Omega-3 fats are essential for both new mothers and their babies.

      Postpartum depression affects 15% of all new moms.

      When new mothers struggling with postpartum depression were given omega-3 supplements, they showed at least a 50% reduction in symptoms according to two standard depression scales.

      Omega-3s are crucial for brain and nervous system development in infants and children.

      Getting enough omega-3s during pregnancy has been associated with numerous benefits for the child, including reduced risk of cerebral palsy, autism spectrum disorder, and ADHD.

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      Krill Oil Possibly Better Than Fish Oil

      Until recently, fish oil has been the omega-3 supplement of choice.

      Krill are small shrimp found in the waters of the Antarctic.

      Krill oil is more bioavailable and more readily absorbed than fish oil.

      The DHA molecules in krill oil are attached to phospholipids, which facilitate their passage through the intestinal wall and increase their uptake into the brain.

      Since krill oil is absorbed more efficiently, you can achieve similar benefits to fish oil with lower doses.

      Its also easier to digest and is less likely to leave a fishy aftertaste.

      Krill oil is also an excellent source of astaxanthin, an extremely potent antioxidant that naturally keeps krill oil supplements fresh.

      Astaxanthin is a carotenoid that gives shrimp its pink color and makes krill capsules red.

      Astaxanthin readily crosses the blood-brain barrier, allowing it to easily neutralize free radicals and halt oxidative damage to brain cells.

      Note that krill oil should be avoided if youre allergic to shellfish.

      Does Fish Oil Help With Memory

      Omega 3s: 10 Benefits For Your Health Infographic

      Yes, because the omega-3 fatty acids found in fish support good brain health, these nutrients also support the functions of the brain which, of course, includes thinking and memory.

      We have pretty good evidence on fish intake and its role in brain health. From meta-analyses and large cohorts of healthy adults, a higher fish intake is associated with a lower rate of memory decline over time, as well as a lower risk of developing Alzheimers disease, says Dr. Agarwal.

      In a study published in the American Journal of Epidemiology in May 2018 that looked at data from 23,688 people from five pooled cohorts, older adults who consumed four or more servings of fish per week experienced less memory loss over four to nine years of follow-up compared with people who typically consume less than one serving per week. That was the equivalent, researchers say, to having a brain that was four years younger. Another study published in JAMA in February 2016 found that moderate seafood consumption was associated with lower risk of having markers of Alzheimers disease than lower seafood consumption.

      Fish, eaten at least one time per week, is an important component of the MIND diet, which has been shown to delay age-related cognitive decline, according to a September 2015 study in Alzheimers & Dementia.

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      Who Should Buy Fish Oil

      In the world of supplements, fish oil is one of the most widely known as its name suggests, it is the concentrated and purified form of the fats that are found in oily fish like salmon, mackerel, and herring.

      Its health benefits are widely known some research suggests it may improve triglycerides, pregnancy and heart health, and possibly also decrease your likelihood of neurodegenerative diseases like Alzheimers disease or cognitive decline.

      There are three main types of omega-3s: ALA, DHA and EPA. ALA is alpha-linoleic acid, found mostly in plants like flaxseed and walnuts. The forms found in fish, seafood and eggs are eicosapentaenoic acid and docosahexaenoic acid .

      The body can convert ALA to EPA and DHA but it is a slow and inefficient process and there are various factors that can affect that conversion. Most of the research below focuses on the benefits obtained from supplementation with fish oil, which contains both DHA and EPA.

      Fish oil has a huge range of potential applications, but the strongest evidence for its uses lies in three primary categories. These are reducing risk of chronic disease, improving mental health and cognitive function, and reducing inflammation.

      The cognitive benefits of fish oil are related to the strong importance of the ingredients DHA and EPA in the brainthese compounds work both independently and interdependently to improve brain plasticity and boost cognitive function.

      The Best Plant Food Sources Of Omega

      ALA is the omega-3 fat found in plant foods.

      The best food sources of ALA include flax seeds, chia seeds, pumpkin seeds, hemp seeds, walnuts, and soybeans.

      Nut and seed oils such as flaxseed oil, canola oil, soybean oil, pumpkin seed oil, and walnut oil also contain ALA.

      But these oils are also high in inflammatory omega-6 fats.

      You can see in the chart below how the presence of ALA omega-3s is accompanied by large amounts of omega-6s .

      Poor ALA conversion into omega-3 fats, plus the presence of omega-6 fats, makes even the best plants poor sources of omega-3s.

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      What Does Fish Oil Do

      Most people know that the omega-3 fatty acids found in fish oil are good for their health and are likely aware about the benefits to circulatory health. But not as many people may know that omega-3 fatty acids are crucial for brain health.

      Fish oils, are oily fats found in fish, particularly cold water fish, and in marine oils from other sea life such as krill. These oils are rich sources of omega-3 fatty acids, one type of long-chain polyunsaturated fatty acids that are crucially essential for health.

      The Nourishing Fats Of Fish

      Using Fish Oil to Heal From Brain Injury

      The two omega-3s that relate to the brain are eicosapentaenoic acid and docosahexaenoic acid . These fats are found in abundance in fish like mackerel, salmon, sardines, anchovies, and herring.

      What also makes fish such a valuable source, is that there arent many other dietary sources so rich in EPA and DHA. While there are plant sources that contain alpha-linolenic acid which can be converted to EPA and DHA, like walnuts, flaxseed, hemp seed, chia seeds and soybean oil, some research has found that the conversion rate isnt very efficient, with only a small percentage becoming EPA or DHA.

      Still, manypeople find it hard to frequently incorporate fish into their diets inrecommended quantities and are still falling short of getting enough EPA andDHA. This is where omega-3 fish oil supplements come in to play as a convenientand effective supplement!

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      School Age And Teenage

      A growing body of evidence has explored inter-relationships between omegas and brain health at this life stage. Nine RCTs met the inclusion criteria with four of these concentrating on children with Autistic Spectrum Disorder or Attention Deficit Hyperactivity Disorder . One trial included 7- to 14-year-olds with depression and/or bipolar with the remainder recruiting healthy mainstream or children underperforming at school .

      One trial replicating previous research on mainstream children underperforming in reading found that 600 mg/day of algal oil DHA over 16 weeks showed some minor differences in behavioral aspects but effects on learning were less apparent . Authors concluded that findings may have been dissimilar to earlier research due to national curriculum changes, a larger recruitment area, and an underpowered sample size . Other work on mainstream children at school has observed benefits. For example, a 3-month trial providing 9- to 10-year-olds with three Omega 3/6 capsules twice daily observed improvements in reading ability-particularly clinically relevant phonologic decoding time and visual analysis time compared with the placebo, with this being most evident in children with attention problems .

      Fish Oil Supplements Improve Your Memory Even If Youve Already Reached Your 70s

      A recent study by Martek Biosciences looked at the mental health effects of taking DHA supplements .

      The study took 485 people with an average age of 70, and divided them into two. The first half received genuine DHA supplements the second half were given placebos.

      Participants were given memory tests at the start and end of the study. The results were fascinating.

      The initial memory tests showed that the study participants had an average of 13 errors out of 30. After six months, once the final memory tests were completed, participants taking the placebos reduced their error rate by 2.4. However, those taking the legitimate supplements reduced their error rate by 4.5. This is an 87 percent difference between those taking the placebos and those taking the genuine article.

      Its worth noting that blood levels of DHA doubled over the course of the study for the participants taking the bona fide supplements. Interestingly, the researchers found that the higher the DHA level in a person the better they performed in the memory tests.

      Clearly, fish oil supplements can help improve your memory. Even if youve already reached your 70s.

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      Dr Tobias Optimum Omega 3 Fish Oil

      As the top-selling fish oil supplement on Amazon.com, Dr. Tobias Optimum Omega 3 has big-time name recognition. Each softgel capsule provides 1000 mg of fish oil, including 400 mg of EPA and 300 mg of DHA.

      According to analytical testing in an independent lab, Dr. Tobias Optimum Omega 3 contains 2 parts per billion of mercurythe upper limit for safety is 100 parts per billion, for reference. Of the 1000 mg of fish oil per capsule, 845 mg of that was omega-3 fat, or 85%.

      In all, Dr. Tobias Optimum Omega 3 is just what youd expect from a top-seller: reliable, consistent, safe, and containing nothing outrageously fancy. Its a good option if you want a simple, no-nonsense fish oil supplement.

      How Dha Helps The Brain

      Fish Oil Benefits

      DHA is an important building block in the brain. It improves how fluid and flexible neurons are and enhances communication between neurons. When neurons are healthier and communicate better with each other, overall brain function improves. DHA has been shown to reduce brain degeneration, improve short and long term memory, reduce brain inflammation , and improve quality of life.

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      Fish Oil Improves Symptoms Of Depression

      Depression is now one of the most common mental disorders in the world.

      An estimated 16 million US adults experienced at least one major depressive episode in 2012.

      A large review of 28 previous studies found that in most cases fish oil, particularly EPA, was helpful in treating depressive symptoms. It appears to be much more effective in those with severe depression vs those with low depressive symptoms .

      The majority of study participants with severe depression were also being treated with standard anti-depressant medication. This suggests that fish oil could improve the effectiveness of conventional therapy. In fact, treatment response rates increased up to a whopping 30% using combination therapy .

      There is also evidence indicating fish oil can benefit other mental health issues including bipolar disorder and dementia, but more studies are needed before making recommendations .

      Summary: Using fish oil in combination with conventional medication has been shown to greatly reduce depressive symptoms, especially in those with severe depression.

      Fish Oil Supplements Boost Memory

      DHA Supplements Help Stave Off âSenior Momentsâ

      In a new study, people 55 and older with age-related memory complaints who took the fatty acid supplements for six months had almost double the reduction in errors on a test that measures learning and memory skills, compared with those who took a placebo.

      âThe benefit is roughly equivalent to having the learning and memory skills of someone three years younger,â says researcher Karin Yurko-Mauro, PhD, associate director of clinical research at Martek Biosciences Corporation.

      But the supplements do not appear to slow the progression of Alzheimerâs disease in people who already have mild to moderate symptoms of the disorder, a second study shows.

      Both studies were presented at the Alzheimerâs Association 2009 International Conference on Alzheimerâs Disease.

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      Fish Oil Lowers Triglycerides And Improves Hdl

      Elevated blood triglyceride levels is a major risk factor for heart disease.

      This is a known fact and is not disputed like Total or LDL cholesterol.

      Research shows that both EPA and DHA in fish oil reliably help to reduce triglycerides in those with elevated levels, sometimes by as much as 20% .

      These affects are only seen in long-term supplementation and doses of around 4 grams of fish oil per day, so consistency is key.

      Fish oil also appears to notably increase HDL and LDL levels, which are cholesterol markers of heart health. An increase in HDL is good, however an increase in LDL is undesirable, particularly in those who already have elevated LDL.

      If you take a cholesterol lowering drug or your doctor deems lower triglyceride levels as the most important factor, there are benefits from using fish oil pills.

      But if your LDL is elevated and difficult to control then you should speak with your doctor before making changes.

      Summary: Regular fish oil supplementation can lower triglycerides by up to 20% in individuals with elevated levels. It can also increase HDL levels but in tandem with increased LDL levels. If you have raised LDL levels you should consult with your doctor first.

      Viva Labs Ultra Strength Fish Oil

      3 Shocking Benefits of Fish Oil To The Brain

      If you want a fish oil supplement that really packs a punch, look no further than Via Labs Ultra Strength. Each capsule provides a full 1000 mg of omega 3 fatty acids, and 705 mg and 245 mg of EPA and DHA, respectively.

      This very high omega 3 content does make it a bit pricier than other products, but its hard to match when it come to raw omega 3 content.

      Viva Labs Ultra Strength provides no vitamin D3, no other omega fatty acids, and no flavoring. If youre okay with a bit of a fishy smell when you open the bottle, its a good trade-off. This offering is for the minimalist it does one thing and it does it very well.

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      Improves Normal Brain Function

      Besides reducing inflammation, omega-3 also improves communication between brain cells. This allows the brain to work faster, which leads to a boost in cognitive function.

      In fact, in one placebo-controlled study, patients who took 2000 mg of omega-3 fish oil per day performed significantly better on cognitive tests than those who did not take omega-3.

      These patients especially showed improvements in executive function and memory, two areas that brain injury patients particularly struggle with.

      This makes fish oil a great potential therapy for braininjury.

      The Vitamin Shoppe Omega

      The Vitamin Shoppes fish oil offering provides over 1000 mg of omega 3 per softgel, and of this, 680 mg are EPA and 260 mg are DHA. These combine to make up 76% of the fish oil in the supplement, much higher than many of its competitors.

      Its mercury levels are also tremendously low, as are its levels of PCB toxins. As for other ingredients, there are essentially none! Aside from the fish oil, the only things The Vitamin Shoppe Omega 3 Fish Oil supplement contains are gelatin, glycerin, water, and a bit of vitamin E to act as a preservative.

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      Whats The Optimum Amount To Take

      If youre eating two to three portions of oily fish a week, then you may be ingesting a healthy amount of omega-3 fatty acids. However, if you dont eat much fish, then supplementation is the way to go. Some health organizations suggest a daily intake of 250 to 500 milligrams of EPA and DHA for healthy adults. Whereas, Dr. Axe recommends supplementing your diet with 1,000 milligrams of fish oil per day.

      Fish oil supplements are an effective and science-backed way of boosting your memory and brain power. They can also be beneficial to physical ailments such as arthritis, cardiovascular disease, and fertility disorders.

      If youre struggling with mental fatigue and memory loss then why not give fish oil supplementation a chance?

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