Omega-3s Can Protect Your Brain, Especially If You Have This Gene, Study Finds

Tatiana Stepanishcheva / Getty Images Omega-3 fatty acids, found in salmon, tuna, flaxseeds, and fish oil supplements, can support memory and cognitive function.1

These fatty acids might be even more protective for people who have the e4 variant of the APOE gene (APOE-e4)—a strong risk factor for Alzheimer’s disease, according to a recent study published in the journal JAMA Network Open. 2

Researchers found that the protective fatty layer around the brain’s nerve cells (called the myelin sheath ) was more well-preserved in the participants who took omega-3 supplements.32

“Once the integrity of that sheath is compromised, it’s harder and harder for the neurons to function and to be resilient,” Lynne Shinto, ND, MPH , lead author of the study and a professor of neurology at Oregon Health & Science University, told Verywell.

It’s important to note that the study’s findings were only significant for APOE-e4 gene carriers. About 15–25% of people carry one APOE-e4 gene, but you may not know if you have it unless you take part in a research study or get a genetic test done.4

“The findings really favor fish oils being more protective in e4 carriers, but I do think that it could benefit people who don’t have e4,” Shinto said.

So, what are the brain health benefits of fish oil supplements if you don’t carry the Alzheimer’s gene?

What Foods are High in Omega-3s? Why Omega-3s Support Brain Health

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are two primary types of omega-3 fatty acids. EPA is known for its anti-inflammatory properties, which can support heart health. DHA is a key component of cell membranes that helps nerve cells communicate with each other.

While Shinto’s study only evaluated the effects of omega-3s on adults in their 70s, other studies have suggested that omega-3s may also provide brain health benefits earlier in life.5

A 2022 study linked higher omega-3 concentrations in the blood with better brain structure and function in middle-aged adults.5 Research published in 2021 found that supplementation with EPA, an omega-3, improved cognitive function in adults between the ages of 24 and 49.6

“Omega-3s throughout the lifespan are really important because they help with our brain health in general. So, it’s important, no matter the age, to make sure that we are getting good omega-3s,” Melissa Ann Prest, DCN, RDN , a registered dietitian based in Seattle and spokesperson for the Academy of Nutrition and Dietetics, told Verywell.

What Do Omega-3 Fatty Acids Do to Your Body? Fish Is a Better Source of Omega-3s Than Supplements

There’s no official recommendation for daily omega-3 consumption. In Shinto’s study, the participants took 1.65 grams of combined EPA and DHA daily for three years.2 Some experts recommend taking less than 5 grams of fish oil supplements per day.7

But you may want to start boosting your omega-3s with whole foods rather than supplements.

“We always want to try to go for a more food-first approach in getting omega-3s and then supplementing if we aren’t able to do that or need more in addition to what we’re taking in,” Prest said, adding that dietary sources of these fatty acids include salmon, mackerel, and tuna.

While adding more omega-3s to your diet might help boost your brain health, research has not always found a clear beneficial link between omega-3 supplements and cognitive health. Some studies have had mixed results. Fatty acids may support cognitive function, but they won’t cure dementia or completely prevent it.89

Omega-3 supplements can still be worth trying, though. “Omega-3s as part of an anti- or lower-inflammatory lifestyle, like the Mediterranean diet, is just helpful for overall health,” Prest said.

For example, omega-3s may also help lower triglyceride levels and relieve symptoms of rheumatoid arthritis . And some research has found that consuming at least one serving of fish each week can support your heart health.8 As with any supplement or dietary, it’s always best to check with your provider before you change up your omega-3 intake.

What Is the Right Omega-3 Dosage for Adults? What This Means For You

Omega-3s may support memory and cognitive function, especially for those with a genetic risk for Alzheimer’s (APOE-e4), according to a new study. While fish oil supplements can be helpful, whole foods like salmon and tuna are preferred sources.

Read more at www.verywellhealth.com