Omega 3 supports brain health
Omega-3 fatty acids play an integral role in brain function and development, and also in all stages of life. Because the brain is made up of 60 percent fat, omega-3s are important building blocks needed to support cellular structure in the brain.
Omega-3s are strong anti-inflammatories (think of Aspirin, but a gentler, natural version). They are thought to have positive effects on our neurotransmitter systems and promote neuroplasticity in the brain.
Taking an anti-inflammatory approach to brain-related conditions is integral, since inflammation is a key mechanism in mood disorders like anxiety, depression, post-partum depression, and in neurodegenerative conditions like Alzheimer’s disease.
Omega-3 fatty acids can be broken down into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are regulators of the inflammatory response. DHA, in particular, supports brain development and neurological function. As a naturopathic doctor, I often recommend an omega-3 supplement with a high DHA content to my patients who are pregnant, as DHA is imperative for fetal brain development.
EPA, compared to DHA, appears to be more beneficial in reducing anxiety and depression. Specifically, omega-3 with at least 60 percent EPA seems to be the most effective for depression.
Omega 3s for the win! How they support hormones, digestion, and cardiovascular health
Hormones. Dietary cholesterol is the building block of certain hormones including estrogen, progesterone, testosterone, as well as vitamin D (yes, we need dietary fats in order to synthesize our own vitamin D!). When a patient’s symptoms suggest a hormonal imbalance, one of the first questions I ask is, “Are you consuming enough fats in your diet?”
Research suggests that increasing omega-3 dietary fats may help reduce insulin resistance that is related to obesity, polycystic ovarian syndrome (PCOS), and gestational diabetes. Similarly, including omega-3 fatty acids in the diet is associated with a lower risk of missed periods (or anovulation) in women.
Digestion. Omega-3 fats can also support various aspects of our digestion. An interesting study in twins found that taking omega-3 fatty acids as part of a healthy diet can improve the diversity of the gut microbiome. The diversity of species in one’s gut microbiome is paramount for overall health. Disruptions to the gut microbiome have been found to be associated with digestive issues such as bloating, gas, and irritable bowel syndrome.
Heart health. Omega-3s found in fish oils may be best known for their benefits to the cardiovascular system. They have been found to support our heart and arteries in many different ways, from lowering blood pressure to decreasing triglycerides. In fact, a recent large study found that a dietary fish oil supplement was able to reduce a person’s risk of damaging outcomes like heart attack, stroke, and cardiovascular death!
Omega 3s in the Diet
Omega-3s are considered “essential fatty acids,” meaning that our bodies do not produce omega-3 on their own so we must obtain this nutrient from the diet.
Here you can find a list of some great sources of omega-3 fatty acids that can be obtained in the diet:
- Salmon – Ranges from 700 mg to 1.5 grams in a standard 3.5-ounce serving of fish (the fat and omega-3 content varies from one species to another)
- Albacore tuna – 1.5 grams of omega-3s in 3 ounces of tuna
- Walnuts – 2.6 grams of omega-3s in 1/4 cup
- Chia seeds – 2.4 grams of omega-3s in 1 tbsp
- Flax seeds (ground) – 1.6 grams of omega-3s in 1 tbsp
- Hemp seeds – 1.0 gram of omega-3s in 1 tbsp
Fish oils can be expensive, which is why I recommend a good quality supplement with an effective dose that targets my patient’s health condition! As a naturopath, I regularly test my patient’s blood work for high cholesterol and other markers to evaluate the effectiveness of our treatment plan. When supplementing with any natural health products, it is always important to work with a qualified health practitioner.
– Dr. Dominique Vanier ND is a registered naturopathic doctor in Mississauga at High Tech Physiotherapy and ECO Physiotherapy. Find out more about Dr. Vanier ND here: www.drvaniernd.com