Brain Health: Omega-3 fatty acids slow brain shrinkage

New research is revealing the benefits of omega-3 fatty acids on brain health, in particular, on reducing loss of brain volume associated with ageing. This recent news report (PubMed abstract not yet available), adds to previous work by measuring the level of O3 in the subjects red blood cells over a 3-month period and correlating it to total brain volume as measured on MRI. The study of 1,575 subjects compared the brain MRI scans of the 25% with the lowest level of O3 to the rest of the group. According to the WSJ:

… participants with low levels of omega-3 fatty acids in their blood had slightly smaller brains and scored lower on memory and cognitive tests than people with higher blood levels of omega-3s. The changes in the brain were equivalent to about two years of normal brain aging…

The study is important because of its large size and because the subject’s O3 levels were measured instead of utilizing food diaries for an estimate of O3 intake. However, a more interesting, and perhaps revealing question would have been comparing the subjects in the lowest quartile to those in the highest quartile. This may have revealed omega-3 fatty acids provide an even greater protection from brain volume loss than the two years in the study.

Bottom line: To prevent or slow brain shrinkage, eat your fish or take an omega-3 supplement.

Related Posts

• Brain Health: Omega-3 fatty acids reduce anxiety
• Quote: Adiposity causes inflammation of the hypothalamus
• Inflammation impairs frontal lobe brain function
• Brain Health: Fish oil helps maintain brain volume
• An "Insight of the Decade": Chronic inflammation kills

Update 3/2/2012
Abstract of study published in Neurology

Brain Health: Omega-3 fatty acids reduce anxiety

Salmon is an excellent source of anti-inflammatory omega-3 fatty acids. Select wild-caught Alaska salmon to reduce environmental impact.By Dr. John

The typical American diet, based largely on grains, added sugars and fats, and dairy, is pro-inflammatory. Recent studies suggest low-grade chronic inflammation affects neurological function, including the frontal pathways of the brain.

On July 19, a research study published in Brain, Behavior and Immunity revealed dietary omega-3 fatty acids decrease anxiety by reducing inflammation.

The randomized controlled 12-week trial included 68 volunteer medical students. Half received omega-3 supplementation and the other half, placebo. Psychological surveys measuring anxiety, stress, and depression, and blood samples measuring inflammatory cytokines were obtained "during lower-stress periods as well as on days before an exam." As reported by EurekAlert, even though the school had changed its curriculum by eliminating the stressful clustering of medical exams over a 3 day period, students "receiving the omega-3 showed a 20 percent reduction in anxiety compared to the placebo group." There was no change in depressive symptoms.

The reduction in anxiety appears to be modulated by a decrease in cytokines. Students taking the omega-3 supplements had a 14% reduction in the cytokine interleukin-6. The study concluded:

These data suggest that n-3 supplementation can reduce inflammation and anxiety even among healthy young adults. The reduction in anxiety symptoms associated with n-3 supplementation provides the first evidence that n-3 may have potential anxiolytic benefits for individuals without an anxiety disorder diagnosis.

So, are you stressed or anxious? Stick to the Paleo diet to reduce brain inflammation. Eat plenty of fish. Still anxious? Supplement with omega-3. 

Links

• Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. - PubMed
• Omega-3 reduces anxiety and inflammation in healthy students - EurekAlert
• The Standard or Average American Diet - PaleoTerran 
• Inflammation impairs frontal lobe brain function - PaleoTerran
• An "Insight of the Decade": Chronic inflammation kills - PaleoTerran