Omega-3s May Improve Memory in Young Adults
By Petra Trudell, Managing Editor
Thursday, November 01, 2012
Thursday, November 01, 2012
To most college students and young professionals, "proper nutrition" is ordering your pizza with veggies and meat
to cover all the food groups. However, this age group is also
particularly driven to excel in the classroom or workplace in the hope
of advancing quickly in their career. They stay up all night, swallowing
energy drinks by the caseload and doing the grunt work, trying to stay
on top of everything.
omega-3 fatty acids to their diet can be beneficial for young adults, improving cognitive performance and memory.
More About Omega-3s
Omega-3s are essential fatty acids that are needed for proper function of the body. Two of the most important omega-3s for health are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are obtained through consuming fatty fish or fish oil. These fatty acids have many positive benefits for health, which include:
But what if there was a safe, natural and, to be frank, legal way to
boost performance? There just might be. New research suggests adding
more omega-3 fatty acids to their diet can be beneficial for young adults, improving cognitive performance and memory.
More About Omega-3s
Omega-3s are essential fatty acids that are needed for proper function of the body. Two of the most important omega-3s for health are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are obtained through consuming fatty fish or fish oil. These fatty acids have many positive benefits for health, which include:
- Lowering triglycerides (cholesterol)
- Reducing inflammation throughout the body
- Lowering risk for heart disease and stroke
- Supporting healthy development of the fetus while in the womb
- Improving mental health, especially in relation to depression, Alzheimer's disease and attention deficit hyperactivity disorder (ADHD)
These benefits continue to be investigated by scientists, but an
omega-3 supplement is a popular recommendation among physicians of
various backgrounds for improved and sustained health.
The Study
Published Tuesday by the Public Library of Science (PLoS), the study looked at the effect of daily fish oil supplementation in 11 Caucasian men. With an average age of 22, these men are considered to be at their prime when it comes to cognitive function. The men all consumed 750 mg of DHA and 930 mg of EPA on a daily basis for six months. At the beginning and end of the study, their blood was tested to determine the amount of omega-3 acids in members of the red blood cells. They also participated in challenges to look at the strength of their short-term memory.
At the end of the study, the participants performed 23 percent better on a memory challenge that asked them to identify the placement of certain items on a long list. Researchers suggest omega-3s could be a way to enhance a young person's cognitive performance as a result of this heightened memory. They're still looking for the definitive connection, but some of the possible explanations for this include reduced inflammation in the brain, improved signal transmission among brain cells or an increase in the amount of available dopamine throughout the brain.
Adding More Omega-3s to Your Diet
The recommended dietary allowance (RDA) of omega-3s is, on average, 1,100 mg per day for adult women and 1,600 mg per day for adult men, according to the National Academy of Sciences. As mentioned before, omega-3 fatty acids are abundant in fish like mackerel, sardines and salmon. You can also consume fish oil, either in liquid form or in a softgel. If you're looking to avoid fish, you can try flax seed oil supplements as well. Other foods that contain omega-3s include avocados, nuts, wild rice and certain dairy products that have been fortified with omega-3s.
Will adding omega-3s to your diet turn you into a savant overnight? No, but it may mean better odds at acing that art history midterm or presentation at work. We'll see where the science takes us. In the meantime, enjoy the healthful benefits of omega-3 fatty acids and shop for flax seed and fish oil products at eVitamins to get the best deal!
The Study
Published Tuesday by the Public Library of Science (PLoS), the study looked at the effect of daily fish oil supplementation in 11 Caucasian men. With an average age of 22, these men are considered to be at their prime when it comes to cognitive function. The men all consumed 750 mg of DHA and 930 mg of EPA on a daily basis for six months. At the beginning and end of the study, their blood was tested to determine the amount of omega-3 acids in members of the red blood cells. They also participated in challenges to look at the strength of their short-term memory.
At the end of the study, the participants performed 23 percent better on a memory challenge that asked them to identify the placement of certain items on a long list. Researchers suggest omega-3s could be a way to enhance a young person's cognitive performance as a result of this heightened memory. They're still looking for the definitive connection, but some of the possible explanations for this include reduced inflammation in the brain, improved signal transmission among brain cells or an increase in the amount of available dopamine throughout the brain.
Adding More Omega-3s to Your Diet
The recommended dietary allowance (RDA) of omega-3s is, on average, 1,100 mg per day for adult women and 1,600 mg per day for adult men, according to the National Academy of Sciences. As mentioned before, omega-3 fatty acids are abundant in fish like mackerel, sardines and salmon. You can also consume fish oil, either in liquid form or in a softgel. If you're looking to avoid fish, you can try flax seed oil supplements as well. Other foods that contain omega-3s include avocados, nuts, wild rice and certain dairy products that have been fortified with omega-3s.
Will adding omega-3s to your diet turn you into a savant overnight? No, but it may mean better odds at acing that art history midterm or presentation at work. We'll see where the science takes us. In the meantime, enjoy the healthful benefits of omega-3 fatty acids and shop for flax seed and fish oil products at eVitamins to get the best deal!
Sources: http://www.evitamins.com/a/omega-3s-may-improve-memory-young-adults-492#.VHkq4mfaIyk
