This Everyday Food is the Answer to Better Memory

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My Longevity Experiment
December 19, 2024

The Longevity Health Benefits of Omega-3

A recent study published in the MDPI (Multidisciplinary Digital Publishing Institute) investigated the role of omega-3 fatty acids in maintaining cognitive function as we age.

Aging and Cognitive Decline

Aging brings progressive changes in brain structure and cognitive abilities. Early adulthood marks the initial decline in cognitive functions such as processing speed, encoding new memories, working memory, and reasoning skills. However, crystallized knowledge, such as vocabulary and general information, remains stable until around the age of 60. Encouragingly, the decline in cognitive functions can be influenced by lifestyle choices, including physical activity, social interactions, and nutrition, all of which are within individual control.

Research has highlighted a positive relationship between increased omega-3 fatty acid consumption and improved cognition, reduced neuronal loss, and other favorable brain metrics. However, some studies have reported inconsistent findings, with only small or no effects on specific cognitive functions, underscoring the need for further investigation.

The Study

This latest research focused on a healthy, cognitively normal aging population, measuring omega-3 levels and their correlation to cognitive function and brain volume. The study involved 40 participants aged 63 to 90 years, with a mean age of 76. These individuals, members of the Seventh-Day Adventist church—a group known for healthy lifestyles—were selected for their active, healthy habits and non-smoking, alcohol-free practices. This community has been recognized as one of the Blue Zones, areas of exceptional longevity.

Researchers measured red blood cell omega-3 fatty acids and compared them to brain volume and cognition through MRI scans and cognitive tests. The study focused on EPA and DHA, combining these into an “omega-3 index” that reflects omega-3 levels in red blood cells over the past 120 days.

Key Findings

The study revealed variability in how omega-3 fatty acids, cognition, brain region volume, and thickness are associated. EPA and the omega-3 index correlated with better delayed memory and processing speed test results but did not show significant effects on working memory or executive function.

Unexpectedly, the researchers found no correlation between omega-3 levels and hippocampal volume, a brain region vital for learning and memory. Instead, EPA and omega-3 levels were linked to the entorhinal cortical volume, a brain area connected to the hippocampus and involved in memory and learning. Additionally, omega-3 levels were associated with total white matter volume, supporting previous research that ties white matter microstructure to diets high in omega-3 and cognitive functions. The potential mechanisms include reducing inflammation, mitigating oxidative stress, and preserving vulnerable fibers, although these were not directly tested.

Advantages of the Study

Unlike prior studies, this research measured fatty acid levels over a longer term, reflecting consistent dietary intake. The study participants—mostly following vegetarian or vegan diets—offered a unique perspective, though their dietary patterns may limit the generalizability of the findings to other populations. The small sample size and homogeneous lifestyle factors also restricted the analysis but reduced the likelihood of confounding variables.

Limitations and Future Research

The study’s authors acknowledge that their findings are associative and do not establish causation. They recommend larger, long-term studies employing advanced neuroimaging techniques to deepen the understanding of omega-3 fatty acids’ effects on cognitive health.

Boosting Omega-3 Levels

Foods rich in omega-3 include fatty fish such as salmon, mackerel, and sardines, as well as oysters. For vegans, sources include flaxseed, chia seeds, walnuts, and soybeans. Omega-3 supplements are also widely available. Companies like DoNotAge and ProHealth Longevity offer omega-3 products, often with discounts using specific codes.

Summary

While not a clinical trial, this study adds to the growing body of evidence supporting the benefits of omega-3 for cognitive health. Although no single study provides conclusive proof, the preponderance of evidence suggests that maintaining higher omega-3 levels through diet or supplementation is beneficial. Interested individuals can explore testing options, such as the Omega-3 & Vitamin D home test offered by DoNotAge, to monitor their levels and make informed lifestyle choices.

Reputable Suppliers & Discount Codes:

Use the discount code ‘MYNMN’ to get between 10% & 15% off from these reputable suppliers of Omega-3:

ProHealth Longevity (15% off): Omega-3: http://tiny.cc/nzu1001

DoNotAge (10% off): Omega-3: https://shorturl.re/7dypv

Study Links: