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Omega 3 And Cognition

Omega 3 and cognition have not long been heavily linked, but the connection between them has gained huge traction in recent years. As recent trials continue to show that omega-3s can be just as useful for our brain as they are for our body, people looking for ways to improve their cognition have begun to adopt them as one of the best natural options.

Despite their powerful abilities and increase in popularity, though, they are still far from one of the most commonly used options for enhancing cognitive functions. There is a simple reason for this. While the evidence is overwhelming, it has yet to reach most of the public, so people are unaware of how beneficial it can be.

That is why we produced the following guide to omega 3 and cognition; to ensure that everyone who is looking to improve their cognitive function is well aware why this is one of their best natural options.

Table of Contents

What Is Omega 3?

Omega-3 is a type of healthy, essential fatty acid and polyunsaturated fat that is one of the most important nutrients for the human body. As our body does not have the ability to produce omega-3s itself, we have to consume them in either supplements or foods in order to keep ourselves healthy.

There are three different types of omega-3s: ALAs (alpha-linolenic acid), EPAs (eicosapentaenoic acid), and DHAs (docosahexaenoic acid), all of which are very similar but work in slightly different ways. Clinical studies suggest that EPA and DHA omega-3s are the most useful for the human body. All three types can be attained from slightly different sources, and some sources contain more than just one type of omega-3 (1).

Increasing your omega-3 intake can provide a huge range of health benefits, but in today’s article, we will focus exclusively on how they help improve cognition. However, for anyone who is interested in learning more about the other health benefits that omega-3 supplementation can offer, we have also published two articles that go over each of them in great depth, which you can read here and here.

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What Is Cognition?

Cognition refers to the set of mental processes involved in acquiring, processing, storing, and using information. These processes include attention, perception, memory, language, reasoning, problem-solving, and decision-making. Essentially, cognition enables us to understand the world, learn from our experiences, adapt to new situations, and make informed choices.

Closely linked but not identical to brain health, it is a fundamental aspect of human consciousness and intelligence, underlying everything from simple daily tasks to complex intellectual endeavors.

Omega 3 And Cognition? How Does Omega-3 Improve Brain Function?

Combats Inflammation

Omega-3s, especially EPA and DHA omega-3s, are known to have powerful anti-inflammatory properties. They can combat free radicals and oxidative stress and damage, while reducing the production of pro-inflammatory cytokines in the brain, which are a type of protein found in the blood. This will prevent or repair any inflammation and damage they would cause, including in the brain, which is known as neuroinflammation (2).

As chronic neuroinflammation is linked to various neurodegenerative diseases and cognitive decline, this enables omega-3s to prevent the loss of cognitive functions.

Learn more about Omega-3 and inflammation here

Improves Brain Health

Omega-3s are vital for keeping the brain healthy, as they play a major role in neurogenesis (the growth of brain cells), the health of neuronal cells, blood flow to the brain, and cortisol production, while protecting the brain cells from damage and helping it maintain its structure.

This is especially true of DHA omega-3s, which are a major structural fat in the human brain’s gray matter and neuronal membranes. This helps maintain cell membrane fluidity, which is vital for the proper functioning of neurons and efficient communication between brain cells. All omega-3s, including DHAs, then have a particularly positive impact on parts of the brain like the hippocampus.

The way in which omega-3s enhance brain health has been proven to produce enhancements in areas like mental clarity, focus, mood, learning, and memory retention and recall. This is while also preventing issues like memory loss, mental fatigue, stress, anxiety, cognitive impairment and decline, depression, and conditions such as ADHD (attention deficit hyperactivity disorder), Alzheimer’s disease, and dementia (3).

Enhances Neurotransmitter Function

Omega-3s enhance synaptic plasticity, which is what regulates the brain’s ability to form and reorganize synaptic connections. DHA omega-3s are particularly critical components of neuronal membranes, as they help to maintain cell membrane fluidity. This is crucial for effective neurotransmission, which relates to the transmission of nerve impulses between neurons or between a neuron and a muscle fibre or other structure.

All omega-3s then positively influence the production and function of key neurotransmitters in the brain, such as serotonin and dopamine. This combination of effects is crucial for supporting cognitive functions like learning, memory, concentration, and mood regulation (4).

Did you know that Omega-3 can help with weight loss? Learn more here

Protects Against Neurodegeneration

Omega-3s in general are being extensively studied as there is strong evidence that they can slow age-related cognitive decline. This means they can function as protective agents in conditions like dementia and mild cognitive impairment (MCI). DHA has then been shown to reduce amyloid-beta accumulation, which is currently believed to be the primary cause of Alzheimer’s disease (5).

Optimizes Your Sleep-Wake Cycle

Omega-3 supplementation can significantly improve every aspect of a person’s sleep-wake cycle. It will improve sleep latency (help you fall asleep faster), enable you to attain a deeper, more restful level of sleep, such as REM (rapid eye movement), and ensure you stay asleep longer, and enjoy a better circadian rhythm (your body’s natural sleep-wake times).

This will not only ensure that you wake up feeling alert and refreshed each morning, but it will also help to keep brain chemical and hormone levels in check. By stopping you from becoming overtired and stressed, omega-3s will prevent dangerous levels of these from being produced and help protect the brain cells from deterioration and loss of function (6).