How much Omega-3 should consume daily for a sharp brain and iron memory. The top of the best sources

When we talk about brain health, we often think of puzzles, memory exercises or soothing music. However, neurologists point out that nutrition plays an essential role in maintaining the age mind.

Omega-3 fatty acids-fuel for an ager brain and a DMS photo memory / Adevărul

“Nutrition is the fuel of our brain. Food that we consume provides the basic elements for brain cells, the energy needed to think and protection against damage. A poor diet can deprive the brain of resources, favoring inflammation and increasing the risk of memory disorders or even dementia. “explains Dr. Kevin Sheth, the director of the Yale Center for the US and Mind's Health, for the publication Parade.

Although we are used to hearing about fat dangers, omega-3 fatty acids should not be excluded from nutrition. On the contrary, foods rich in Omega 3 help maintain cognitive health and brain resistance to stress and aging.

The question remains: What is the optimal daily amount of Omega 3 for a healthy brain? And what sources can we get the easiest to get? Authorized neurologists and dietitians answered – and below you find out their conclusions.

What are omega-3 and their essential components: DHA and EPA

Omega-3 fatty acids are polyunsaturated fats, explains Dr. Chris Mohr, Nutrition and Fitness counselor for Barbend, a US online platform dedicated to force sports, fitness and nutrition, which offers items, training guides, supplements and equipment reviews, as well as updated news in the field.

These fats are generally liquid at room temperature and differ from saturated fats, which are found in foods such as red meat, are solid at room temperature and can increase the risk of health problems, including cardiovascular disease or cognitive decline (although the long -term effects on the brain are still studied).

Dr. Mohr stresses that it is essential to ensure the appropriate intake of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two extremely important omega-3 fatty acids.

The recommended daily dose of Omega-3 for a healthy brain

Neurologists and several health organizations recommend a daily intake between 250 and 500 mg of Omega-3 fatty acids, especially DHA and EPA, to keep the alert and agile brain. “Eating influences how the brain is built and repaired. Omega-3 fatty acids, especially EPA and DHA, are essential in this process.”adds Dr. Kimberly Idoko, neurologist and medical director at Everwell Neuro, an online clinic that offers virtual neurological consultations and second medical opinion, helping patients understand the diagnosis and receive personalized recommendations from specialists.

However, the body does not produce enough Omega-3 fatty acids to support the function of the brain, so we must get them by diet.

It is important to note that there is no official daily dose, unanimously accepted by Omega-3. However, research shows that certain categories of people – such as pregnant women or those who do not consume fish – can benefit from a contribution of 100-200 mg of DHA per day.

DHA and EPA: How Omega-3 supports memory and cognitive functions

Omega-3 are the only nutrients essential to the brain? Certainly not. “Instead of focusing on a single nutrient, the most effective strategy for long -term brain health is a balanced diet,” emphasizes Dr. Adel Aziz, MD, neurologist at the JFK University Medical Center. It recommends the consumption of vitamins in complex B (present in vegetables with green leaves and whole grains) and antioxidants (from berries), in addition to the intake of Omega-3. However, these fats remain extremely important for supporting cognitive functions as we get older.

“DHA, meaning docosahexaenoic acid, is an omega-3 integrated into the structure of the brain cells. About 60% of the brain is made up of fat, and most comes from DHA,” explains the neurologist.

Dr. Mohr states that DHA is essential for the development of the brain in pregnancy and childhood, but remains as important and at older ages, for maintaining cognitive functions. He also reminds of EPA: “EPA, ie eicosapentaenoic acid, is a type of omega-3 fat in cold water, such as salmon, Sardiniatuna and mackerel. EPA is especially recognized for its ability to reduce inflammation in the body, which supports the health of the heart and brain. ”

Benefits Omega-3: How DHA and EPA protects the brain and memory

DHA and EPA work together to provide the brain a real impulse. Omega-3s can prevent the loss of brain cells, support new neurons, reduce inflammation and improve blood circulation. Neurologists invite us to make a “tour” through the brain:

1. Omega-3 and DHA: How to protect the cell membranes of the brain

Dr. Idoko emphasizes that, being composed largely of fat, the brain depends on DHA as an essential structural element. At the same time, Dr. Sheth also explains that Omega-3 is not limited to the construction of cell membranes, but also contributes to their optimal functioning.

“DHA is part of the membranes of the brain cells, keeping them flexible and facilitating effective communication between cells. This mechanism supports memory and learning capacity,” explains Dr. Sheth.

2. DHA și EPA: Rolul antiinflamator al Omega-3 pentru creier și memorie

DHA and EPA play an essential role in combating inflammation. “These types of Omega-3 reduce inflammation. They counteract Omega-6 pro-inflammatory fatty acids and stimulate the production of special SPM compounds ”explains Dr. Aziz.

SPM (Specialized Pro-Resolving Mediators) include:

• It is resolved – which stop the inflammatory processes and support the restoration of the tissues;
• Protectins – which protect the brain cells and limit the effects of inflammation;
• Maresines – which support the repair of tissues and maintain the normal function of the nervous system.

“It is resolvants helps to stop inflammatory processes, and protectin D1 (NPD1) acts as a brain shield, blocking pro-inflammatory cytokines and maintaining the integrity of the blood-branch.” complete Dr. Aziz.

3. Omega-3 and the vascular health of the brain: optimal circulation and oxygenation

The brain needs a suitable blood flow to function properly, and Omega-3 contributes significantly to maintaining it.

“Omega-3s improve blood circulation, providing oxygen and essential nutrients brain. In this way, the areas responsible for memory, such as the hippocampus, remain healthy and functional ”, explains Dr. Sheth.

4. DHA and EPA: How to stimulate Omega-3 formation of new neurons and brain connections

Omega-3 supports the development of new brain cells and strengthens the connections between them. “DHA can stimulate the formation of new cells and strengthen the brain's memory network, acting as a true fertilizer for the brain.“, Dr. Sheth also explains.

Top Sources of Omega-3: Fish and food for healthy brain

“Fat fish are the most effective source of EPA and DHA. Although some vegetable foods, such as flax seeds Nutscontain another type of Omega-3 called Ala, the body turns it harder into EPA and DHA. For the benefits of the brain, direct sources are much more efficient ”, explains Dr. Mohr.

The best options include:

• Hering: 1,300-2,000 mg Omega-3;
• Sardines: 1,300-2,000 mg Omega-3;
• Macro: 1,100-1,700 mg Omega-3;
• Anchovy: 450 mg Omega-3.