Did you know that omega-3s are vital for brain health? Recent research also suggests that there may be a way to treat symptoms of brain injury. (1) A study was done to determine the omega-3 levels in athletes at high risk of head trauma. The results were shocking.
Why are Omega-3s Important for Brain Health?
15% of the human brain is composed of omega-3 (DHA), and 60% is fat!
The role of omega-3s in brain function and cognition is crucial. They are essential for heart health.
Omega-3s improve brain blood flow and communication, aid in the growth of brain tissue, protect brain membranes, and support memory. They may also help prevent neurodegenerative diseases such as depression or anxiety.
Are Our Bodies Producing Omega-3s?
The short answer to this question is no. Omega-3s cannot be produced by the human body. We must obtain them through our diets or supplements.
Our Western diet is many times lacking in omega-3s. Our diets are laden with processed foods, sugar, and omega-6. This has caused an imbalance in the ratio between omega-6 and omega-3. This imbalance can lead to many health problems, including inflammation. Inflammation can lead to many conditions, including cancer, heart disease and asthma, as well as diabetes.
Why are Omega-3s Important for Athletes?
Have you seen the film Concussion. This fact-based Will Smith movie shows how several NFL players suffered from traumatic brain injuries. (TBI). There was much back and forth between the owners of the teams and the players about the causes of TBI, but the constant hitting of helmets was the main cause.
Researchers have found that omega-3s are an innovative way to protect the brain from impacts.
Two female soccer teams from Spain were the subjects of a study. Each team was given 3.5g of olive oil or DHA rich fish oils per day. On the precision and reaction time, measurements were made. There was a marked improvement in neuromotor function after 4 weeks of supplementation with fish oil. (2)
Soccer players use a passing motion known as a “header”, where soccer balls repeatedly hit their head during matches. To absorb the impact, some soccer players have a headband. To protect the brain, other sports have adopted new rules and equipment.
But is this enough? Are omega-3s possible to have a preventative impact?
D1 Collegiate Football Player: Index on Omegas
The Journal of Athletic Training published a study on 404 athletes or football players to determine their omega-3 levels or index. The study was conducted because football players are at high risk for head trauma and cardiovascular disease. These results were quite surprising.
NO PLAYERS had an extremely low-risk omega-3 Index. This index was used to measure the omega-3s in the participants. 34% of football players had an index that was high-risk. 66% of the indexes were intermediate, but there was NO low risk omega index.
The data suggests that either football players or athletes might be low in DHA and EPA omega-3s. These players are at a higher risk of developing cardiovascular disease later in their lives, as there was no association with players at low risk. (3)
What does this mean? How much omegas do we need?
Omega-3s: The Correct Amount From The Right Source
Do your research and you’ll soon find that the triglyceride formof Omega-3s, which is naturally found in fish, your body absorbs the most. Although it is more costly, it may be worthwhile.
These fish are high in DHA/EPA and can be a good choice to include omega-3 fatty acid in your diet. Supplements with omega-3 fatty acids should be supplemented with a product that contains the triglyceride version of omega-3s, and is high in DHA/EPAs.
Your age, gender and health condition will determine the recommended amount. For athletes, you might need more. If you’re in your 80s, you might need less. Depending on your needs, some recommend 500 to 2000 mg of DHAs and EPA. When choosing an omega supplement, it is important to consider the DHA/EPA levels. To properly evaluate the formula, you will need to see the levels on the label.
You can also make sure to have at least 2 dinners each week of non-farmed, fresh salmon.
References:
1. https://doi.org/10.3171/2020.3.JNS20183
2. Guzman JF, Esteve H, Pablos C, Pablos A, Blasco C, Villegas JA. DHA-rich Fish Oil Increases Complex Reaction Time for Female Elite Soccer Players. J Sports Sci Med. 2011;10(2):301-305. Published 2011 Jun 1.
3. Anzalone A, Carbuhn A, Jones L, et al. The Omega-3 Index for National Collegiate Athletic Association Division I Collegiate Football Athletes. J Athl Train. 2019;54(1):7-11. doi:10.4085/1062-6050-387-18
Tag: FITNESS and HEALTH AND WELLNESS
