• Shruti GOCHHWAL

This Bottle That You’ve Been Ignoring Can Change the Game

Omega-3 fatty acids have innumerable health benefits. Here we are discussing the role of omega 3 benefits for hair concentration, and cognitive performance.

What are Omega-3 Fatty Acids?

Fish Oil

Fish Oil contains omega-3 fatty acids, Credits: pixabay


Most people prefer taking supplement fish oil. Do you know what fish oil contains?

Fish oil contains two types of omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids are necessary fats which our organism cannot produce on its own and must be supplied by diet.

Omega-3 fatty acids have been thoroughly studied and they hold numerous health benefits like they decrease the risk of cardiovascular disease, help treat inflammation, improve eye health, reduce the symptoms of metabolic syndrome, and prevent cancer. Fish oil also helps to open hair follicles and improves hair development.

The importance of omega-3 fatty acids in the brain’s health is discussed here, especially how they help to improve cognitive performance.

What are the Main Sources of Omega-3 Fatty Acids?

Flax seeds

Flax seeds contain omega-3 fatty acids, Credits: pixabay


Mackerel, Salmon (wild), Herring, Tuna (Bluefin), Lake Trout, Anchovy, Tuna (Albacore), Lake Whitefish (freshwater), Bluefish, Halibut, Striped Bass, Sea Bass (mixed species) and tuna, white meat canned.

Nuts, flaxseed, green leafy vegetables, and vegetable oils

How Omega-3 Fatty Acids Improve Brain Health?

Brian health

Omega-3 fatty acids improve brain health, Credits: pixabay


Omega-3 fatty acids play a crucial role in improving brain health. They help fight stress, depression, ADHD in children, and also improve brain health during pregnancy and early life.

The two fatty acids are components of cell membranes of brain cells and facilitate communication between brain cells. It has been found that throughout all stages of life, EPA and DHA play a critical role in brain functions and development. DHA accounts for 40% of polyunsaturated fatty acids in your brain.

Pregnant women who intake these fish oils during pregnancy had children with high intelligence and great brain function in their childhood. These children had fewer behavioral problems, decreased risk of autism, and developmental delays.

Omega-3s help improves inattention and task completion. They decrease hyperactivity, impulsiveness, restlessness, and aggression.  Low levels of omega-3 fatty acids are associated with brain aging and decreased brain functions.

The following are the benefits of omega-3 fatty acids in brain health.

Omega-3 Fatty Acids Help Benefit Memory Loss

Omega-3 fatty acids improve brain loss

An old man, Credits: pixabay


The omega-3 fatty acids in fish oil help improve brain function in patients with mild cognitive impairment or age-related cognitive decline. However, they were not effective in improving brain function in patients with Alzheimer’s disease.

Omega-3 Fatty Acids Help Improve Depression

Omega-3 fatty acids helps fight depression

A depressed woman, Credits: pixabay


The research identified that a combination of anti-depressants and fish oils seems to dampen the symptoms of depression in depressed individuals. Though the exact mechanism of action of EPA in fighting against depression is not well elucidated, it is believed that fish oil could improve depressive symptoms through its anti-inflammatory effects.

Fish oil can improve mental health conditions like borderline personality disorder and bipolar disorder.

Also, omega-3 supplements seem to reduce the frequency of mood swings and relapses in people with both schizophrenia and bipolar disorder

Fish Oil Supplements Have no Benefits in Healthy People

Though the fish oil supplements proved to be effective in depression and individuals with cognitive decline, they were not found to effective in healthy people who had normal brain functions.

DHA Gives you a Good Sleep

Omega-3 fatty acids gives a good sleep

A girl sleeping, Credits: pixabay


Omega-3 fatty acids help improve the length and quality of your sleep, thereby making you active throughout the day and help perform your tasks better.

Daily Recommendations of Omega-3 Fatty Acids

The recommended levels of omega-3 fatty acids from fish oil per day would be 1000 to 2000mg. The daily dose should not exceed 3000mg per day.

Take-Home Message:

People with defective brain functions can consider taking the omega-3 fatty acid supplements to improve their cognitive function.

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