As a registered dietitian nutritionist, the link between diet and health is always on the top of my mind. One area where this connection is particularly strong is brain health, specifically age-related cognitive decline and dementia, including Alzheimer's disease. Research suggests that omega-3 fatty acids may play a protective role in these conditions.
Over a dozen epidemiological studies show an association between lower levels or intake of omega-3 fatty acids and an increased risk for age-related cognitive decline or dementia, such as Alzheimer's disease. While many factors influence the development of these conditions, increasing omega-3 intake through diet is an easy step individuals can take.
DHA: The Brain-Boosting Omega-3
Docosahexaenoic acid (DHA) is an omega-3 fatty acid that is highly concentrated in neurons and synapses in the brain. Multiple studies indicate that increased dietary consumption or blood levels of DHA may be protective against Alzheimer's disease and other forms of dementia.
How does DHA work its magic? The sources highlight a number of mechanisms by which DHA may protect the brain:
- Reducing Harmful Inflammation: DHA competes with arachidonic acid (AA) for incorporation into brain cell membranes. AA is a precursor to inflammatory compounds that can contribute to brain cell damage. By reducing AA levels, DHA may help lower inflammation.
- Boosting Brain Cell Survival: DHA has been shown to enhance the activity of a critical cell survival pathway, the PI3-K > Akt pathway. This pathway helps protect brain cells from damage and death.
- Increasing BDNF: DHA has been shown to increase the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth, survival, and function of brain cells. BDNF levels are depleted in the hippocampus, a brain area crucial for memory, in people with Alzheimer's disease.
- Fighting Oxidative Stress: DHA may enhance the brain's antioxidant defenses, protecting brain cells from damage caused by free radicals. Oxidative stress is a key player in the development of Alzheimer's disease.
- Producing NPD1: DHA is converted into neuroprotectin D1 (NPD1), a potent neuroprotective compound with anti-inflammatory and anti-apoptotic effects.
Sustainable Seafood: Your Source for DHA
One of the best ways to increase your DHA intake is by consuming fatty fish, including:
- Salmon: A popular and versatile fish, rich in both DHA and EPA
- Tuna: A readily available and affordable option, high in DHA and protein.
- Sablefish: A flavorful and often overlooked choice, boasting high levels of DHA and other essential nutrients.
When choosing seafood, opt for sustainable, wild-caught options to support both your health and the health of our oceans. Premier Catch offer a wide selection of sustainable, wild-caught seafood, making it easier for consumers to make healthy choices.
The Importance of Early Intervention
While research on the benefits of DHA for Alzheimer's disease is ongoing, studies suggest that DHA may be more effective if started early, during the “lengthy presymptomatic latency period" of the disease. This highlights the importance of prioritizing DHA intake throughout life, not just after a diagnosis.
The Western Diet: An Omega-3 Deficiency Problem
The average daily intake of DHA in the U.S. is currently estimated to be around 80 mg, less than half of the estimated 200 mg daily intake associated with a lower risk of dementia in epidemiological studies.
Eating a diet rich in DHA is a valuable strategy for supporting brain health and potentially reducing the risk of cognitive decline and dementia. By eating wild sablefish, salmon and tuna, you can nourish your brain while also contributing to a healthy planet.
