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7 Cognitive Benefits Of Omega 3 Acids To Sharpen Your IQ And Brain Power!
Jul 18, 2024
5 min read
786 views
Our brain is a complex organ that thrives on proper nutrition. As we age, it's natural to worry about maintaining sharp thinking and memory. The good news is that there are dietary choices we can make to support cognitive health. Omega-3 fatty acids, particularly alpha-linolenic acid, Docosahexaenoic acid (DHA), and Ecosapentanoic acid (EPA), help with cognitive function throughout life.
From supporting memory and learning in children to significantly reducing age-related cognitive decline, including them in your diet offers a range of benefits.
This blog explores various omega-3 sources, how to easily include them in your meals, and the specific cognitive benefits of omega-3 fatty acids, which can help you keep your mind sharp and focused for years. So, keep reading!
Table Of Contents
1. What Are The Mental Benefits Of Omega 3? 7 Cognitive Advantages
2. Does Omega 3 Improve IQ?
3. 7 Ways To Integrate Omega 3 For Cognitive Benefits
4. Dietitian’s Recommendation
5. The Final Say
6. FAQs
7. References
What Are The Mental Benefits Of Omega 3? 7 Cognitive Advantages
Referring to the positive effects or improvements in cognitive abilities like memory, attention, problem-solving skills, and learning capacity, the Cognitive benefits of omega-3 significantly improve overall mental ability. Also, science states that a group of healthy, cognitively active, elderly ladies taking omega-3 fatty acids for certain intervals in a controlled condition shows a significant increase in processing speed, memory, and structural brain measures.
So, let’s discuss and understand the incredible cognitive benefits of omega-3 fatty acids through various mechanisms:
1. Enhances Brain Structure And Function
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are crucial components of brain cell membranes. They help maintain the fluidity plus integrity of brain cell membranes, which is essential for signal transmission between neurons. This structural support promotes efficient communication within the brain, enhancing overall cognitive function, including memory, reasoning, and problem-solving abilities.
2. Improves Adaptive And Learning Ability
DHA plays a significant role in neuroplasticity, which is your brain's ability to adapt to complex situations and make new connections in response to learning and experiences. By supporting neuroplasticity, omega-3 fatty acids facilitate better learning capabilities and the gaining of new skills throughout life.
3. Reduces Inflammation In The Brain
Chronic inflammation symptoms in the brain are associated with cognitive decline and neurodegenerative diseases like Alzheimer's. Omega-3 fatty acids, especially EPA (eicosapentaenoic acid), possess anti-inflammatory properties that significantly reduce inflammation in the brain. This anti-inflammatory effect may contribute to the preservation of cognitive function and protection against cognitive decline.
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4. Increases Happy Hormone Levels
Omega-3 fatty acids influence the production and neurotransmitters' chemical messengers function in the brain to regulate mood, behaviour, and cognitive processes. They enhance the availability of neurotransmitters like serotonin and dopamine, which are crucial for mood regulation, attention, and memory.
5. Protects Against Oxidative Stress
Oxidative stress, caused by antioxidants and free radicals imbalances in the body, can damage brain cells and cause cognitive impairment. Omega-3 fatty acids have required antioxidant properties that help combat oxidative stress, thereby protecting brain cells from damage and supporting cognitive health. This is again a part of the antioxidant activity of omega-3 fatty acids.
6. Reduces Depression And Anxiety
Adequate intake of recommended omega-3 fatty acids has been linked to enhanced mood and reduced depression signs and anxiety. EPA, in particular, is believed to play a role in regulating mood by modulating neurotransmitter pathways involved in emotional regulation. This will also improve cognition.
7. Support Fetal Brain Growth
Omega-3 fatty acids are beneficial during prenatal and early childhood development. Maternal intake of omega-3s during pregnancy and breastfeeding supports fetal brain growth and development, contributing to improved cognitive outcomes in children. Early childhood consumption of omega-3s continues to benefit brain function and cognitive development.
Also Read: 6 Best Natural Omega-3 Sources To Incorporate Into Your Diet
Does Omega 3 Improve IQ?
Yes, omega-3 fatty acids increase IQ (Intelligence quotient); however, this is still an area of ongoing research.
As you know, premature babies might have lower IQs than full-term babies. Also, preterm babies who have lower DHA in their brain tissues are given 60 gm of DHA per kg body weight through enteral feeding post-delivery. They were examined at the age of 5 and found to have increased their IO levels by 3.5 points compared to the control group.
Science indicates that omega-3 fatty acids, especially DHA (docosahexaenoic acid), are required for brain development and function. During prenatal development and early childhood, maternal intake of omega-3s improves cognitive outcomes in children, including better attention and problem-solving skills.
So, while there is direct impact of omega-3 on increasing IQ scores in healthy individuals, it also varies depending on their baseline omega-3 levels, overall diet, and genetic factors.
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7 Ways To Integrate Omega 3 For Cognitive Benefits
By diversifying the following sources of omega-3 fatty acids and incorporating them into your meals and snacks regularly, you can optimise your intake of these essential nutrients. This approach supports brain cells' health and cognitive function and contributes to cardiovascular health and inflammation management.
Consider these ways to include these healthy fatty acids supplements to get the best cognitive benefits of omega-3:
Source | How to Include? | Type of Omega-3 |
Fatty Fish | Include salmon, mackerel, sardines, trout, and herring in your diet at least twice a week. | These fish are the richest source of omega-3s, particularly EPA and DHA, which your body can readily use. They also offer high-quality protein, supporting overall health. |
Flaxseeds | Grind flaxseeds before use to enhance digestibility. Sprinkle them on yoghurt, cereal, or salads, or blend them into smoothies. | Flaxseeds are a top plant-based source of ALA. However, the body's conversion rate to EPA and DHA is relatively low. |
Chia Seeds | Enjoy chia seeds in oatmeal, puddings, baked goods, or salads. | Another excellent plant-based source of ALA, chia seeds offer versatility and additional benefits like fibre, protein, and antioxidants. |
Walnuts | Snack on walnuts or chop them into cereals, yoghurt, salads, or baked goods. | Unique among nuts, walnuts contain a significant amount of ALA omega-3s, making them a convenient and flavorful way to boost your intake. |
Krill Oil Capsules | Krill oil capsules are an effective way to obtain EPA and DHA, which are crucial for cognitive function. | The omega-3s in krill oil are known to phospholipids, enhancing their absorption by the body. This supports brain cell health, memory, learning, and mood regulation. |
Fish Oil Supplements | Consider fish oil supplements if you struggle to consume enough omega-3s through food. | These supplements provide concentrated doses of EPA and DHA for direct absorption. |
Omega-3 Fortified Foods | Look for eggs, milk, yoghurt, and bread fortified with omega-3s (EPA, DHA, or ALA). Check food labels to identify these products. | Fortified foods can contribute to your daily omega-3 intake, offering an additional way to meet your needs. |
Dietitian’s Recommendation
I recommend incorporating omega-3 fatty acids into your diet due to their significant cognitive benefits. These essential fats are crucial in supporting memory, enhancing learning abilities, and regulating mood, all of which contribute to overall brain health. Healthy adults should take 400-500 mg of omega-3 fatty acids for optimal brain function and good cognition.
I strongly recommend using natural food sources until your body shows no deficiency symptoms; however, one may go with supplements for clinical purposes. ToneOp Care provides excellent supplements like organic, raw, unroasted flaxseed, fish oil capsules and krill oil capsules. I recommend these supplements, as they are safe and easy to have.
Dt. Aditi Upadhyay
The Final Say
To sum up, omega-3 fatty acids are highly recommended for brain health and cognitive function, helping with sharpening memory, learning, mood regulation, and protecting against cognitive decline. While the direct impact of the cognitive benefits of omega-3 on boosting IQ among healthy individuals is not definitively proven, they are vital for brain development and overall function.
To ensure you get enough omega-3s, include fatty fish, flaxseeds, chia seeds, walnuts, canola oil, and omega-3 fortified foods, or consider taking fish oil supplements. This variety of sources will help you maintain optimal cognitive health.