Omega-3 fatty acids have attracted a lot of attention in recent years due to their numerous positive effects on the human body. These wonders of nature, which are essential for the survival of our organism, should therefore be consumed in sufficient quantities by every person.
Studies have also shown that omega-3 fatty acids can improve memory, cognitive abilities and mood in particular. This becomes interesting given the fact that modern people now often lead a life that requires more cognitive work than “muscle sweat”.
Since the human body cannot produce omega-3 fatty acids itself, it makes sense for many people to take them as a dietary supplement. In this article we would like to take a closer look at the effectiveness of unsaturated fatty acids and why it is so important to supply your body with sufficient amounts of them. We also go into what you should pay attention to when it comes to supplements.
What are omega-3 fatty acids and why are they important?
Omega-3 fatty acids are a type of unsaturated fatty acids that are very important for the human body. They are polyunsaturated fatty acids (PUFAs). Because omega-3 fatty acids are essential fatty acids, this means that our body cannot produce them independently and therefore they must be consumed through food.
The human body is unable to produce omega-3 fatty acids on its own because it lacks certain enzymes to produce these fatty acids. Although our body can generally produce most fatty acids by converting simpler fatty acids such as omega-6 fatty acids, this is not the case with omega-3 fatty acids because they have a more complex chemical structure.
The most common omega-3 fatty acids include alpha-linolenic acid (ALA), stearidonic acid (SDA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids have a variety of health benefits, including a reduction in the risk of heart disease, improved brain function and better cognitive health as we age. Of course, this is only the case if you generally lead a healthy lifestyle, which includes sufficient physical activity and a healthy diet.
What foods contain omega-3 fatty acids?
Omega-3 fatty acids are mainly found in fatty sea fish, such as salmon, mackerel and sardines. Other sources of omega-3 fatty acids include flaxseed oil, chia seeds and walnuts.
And let’s be honest – how often and regularly do we really eat these foods?
The problem of consuming omega-3 through diet alone
Unfortunately, it is not always easy for many people to get enough omega-3 fatty acids in their diet. This has several reasons:
- Insufficient fish consumption: Fatty sea fish such as salmon, sardines and mackerel are one of the best sources of omega-3 fatty acids. Many people eat these foods, for various reasons, but not in sufficient quantities. This can consequently lead to a deficiency of omega-3 fatty acids. In addition, the quality of fish offered in supermarkets can sometimes be poor - keyword: the increased intake of mercury.
- Poor quality of food: A large part of our modern food in the supermarket consists of highly processed foods that often contain hardly any omega-3 fatty acids. This is due to the processing processes, over-breeding and the long delivery routes.
- Excessive consumption of omega-6 fatty acids (vegetable oils, meat and sausage, etc.): Our modern foods are very rich in omega-6 fatty acids, which are often consumed in excess. This can compromise the ratio of omega-3 to omega-6 and lead to a deficiency of omega-3 fatty acids.
- Environmental factors: Overfishing and pollution have not only led to the decimation of fish populations in many parts of the world, but also to a qualitative compromise in terms of nutritional content.
The brain and Omega-3
The positive impact of omega-3 fatty acids on brain function is far-reaching. On the one hand, omega-3 fatty acids have an influence on blood circulation in the brain: they can improve this, which leads to a better supply of oxygen and nutrients to the brain. This, in turn, can help improve cognitive abilities and strengthen memory.
Another factor is that omega-3 fatty acids are involved in the production of neurons. Neurons are the cells responsible for transmitting messages in the brain. A higher concentration of omega-3 fatty acids in the brain may contribute to better functioning of these neurons, which in turn leads to improved cognitive abilities.
Likewise, omega-3 fatty acids can also improve mood. Studies have shown that people with higher levels of omega-3 in their blood are less likely to suffer from depression and anxiety. It is also believed that omega-3 fatty acids are involved in the regulation of certain messenger substances in the brain that are responsible for mood.
Omega-3 as a natural mood enhancer?
These messenger substances in the brain, such as serotonin and dopamine, influence both our mood and cognitive thinking. A higher concentration of omega-3 fatty acids in the brain can therefore contribute to better mood and reduced susceptibility to depression and anxiety.
There are also studies that point to the benefits of omega-3 fatty acids in treating depression. Some of these studies have shown that supplementation with omega-3 fatty acids may improve symptoms of depression, particularly in individuals with low serum levels of these fatty acids.
Omega-3 fatty acids can definitely play a supportive role in the treatment of depression, but they should not be viewed as a fundamental replacement for antidepressants without first clarifying this with your doctor or psychotherapist.
ADHD and Omega-3
Another study has shown that omega-3 fatty acids may also be helpful in treating ADHD (attention deficit hyperactivity disorder). The study found that children with ADHD who consumed omega-3 fatty acids showed an improvement in their cognitive abilities and a reduction in their hyperactivity and impulsivity.
Does it make sense to take Omega-3 as a dietary supplement?
Given all these factors, it definitely makes sense to take omega-3 fatty acids as a dietary supplement. However, it is important to choose high-quality omega-3 supplements from a trusted manufacturer to ensure they are of the highest quality and free from harmful substances.
In summary, it can be said that omega-3 fatty acids play a fundamental role in promoting brain function. They can improve memory, cognitive skills, and mood and are helpful in treating ADHD. Since it is often difficult to ensure sufficient intake of omega-3 fatty acids through diet alone, it makes sense to take omega-3 as a dietary supplement. Taking omega-3 supplements regularly can help reduce the risk of cognitive decline as we age and help the brain perform its most important functions.
It is important to note that omega-3 supplements are not a replacement for a healthy diet and active lifestyle. A balanced diet, regular exercise and adequate sleep also help promote brain health.
High-quality and natural omega-3 fatty acids
Our BE THE CHANGE vitamins D3 & K2 & Omega 3 fatty acids are the ideal dietary supplement for anyone who wants to additionally support their immune system and general well-being and places great value on supplementary food of natural origin that does not contain any preservatives or additives.
Swiss Essentials® 1 is the optimally formulated fatty acid and vitamin preparation for daily needs. Vitamin D contributes to the normal functioning of the immune system. EPA and DHA are essential omega-3 fatty acids that contribute to the maintenance of normal brain function and the normal functioning of the heart. Vitamin K2 contributes to the maintenance of normal bones and normal blood clotting. A positive effect occurs with a daily intake of 250 mg EPA and DHA combined.
Our omega-3 fatty acids in capsule form are ideal for supporting cognitive abilities and maintaining general well-being. With these capsules we have developed the perfect combination of vitamins and fatty acids for your daily needs.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468918/
https://pubmed.ncbi.nlm.nih.gov/16777670/
https://www.science.de/gesundheit-medizin/die-effekt-von-omega-3-fettsaeuren-auf-das-gehirn/