Top omega-3 dietary supplement to improve cognitive functions

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Top Omega-3 Dietary Bades to improve cognitive functions: detailed review, scientific rationale and choice of choice

I. Omega-3 fatty acids and cognitive functions: Fundamentals

  1. What is Omega-3?

    Omega-3 fatty acids is a class of polyunsaturated fatty acids (PNS), indispensable for human health. “Irreplaceable” means that the body cannot synthesize them on its own and should receive them from food or additives. The main representatives of Omega-3, playing a key role in cognitive functions, are:

    • Eicosapentaenic acid (EPA): Basically, in fatty fish and algae. EPC has strong anti -inflammatory properties that are important to protect the brain from damage.
    • Docosahexaenic acid (DHA): The most common omega-3 PNSK in the brain. DGC is the main structural component of the cell membranes of the brain and plays a key role in neurotransmissance and synaptic plasticity.
    • Alpha-linolenic acid (Alk): Contained in plant sources, such as flaxseed, chia and walnuts. The body can convert Alc into EPK and DGK, but the effectiveness of this process is limited.

  2. Omega-3 action mechanisms on the brain:

    Omega-3 fatty acids affect cognitive functions through many mechanisms:

    • Improving the structure and function of cell membranes: DGK is the main structural component of brain cell membranes (neurons and glial cells). Building of the DGC in the membranes makes them more flexible and flowing, which facilitates the transmission of signals between the cells. This improves the neurotransmission necessary for training, memory and other cognitive processes.
    • Anti -inflammatory action: EPK and DGC have anti -inflammatory properties. Chronic inflammation in the brain can lead to neurodegenerative diseases such as Alzheimer’s disease. Omega-3 fatty acids help reduce inflammation, protecting neurons from damage and maintaining the normal function of the brain.
    • Improving blood supply to the brain: Omega-3 fatty acids can improve blood flow in the brain. They contribute to the expansion of blood vessels and reduce blood viscosity, providing the best intake of oxygen and nutrients to neurons. This improves cognitive functions and reduces the risk of developing vascular diseases of the brain.
    • Neurogenesis support: Some studies show that omega-3 fatty acids can stimulate neurogenesis, that is, the formation of new neurons in the brain, especially in the hippocampus, the area of ​​the brain responsible for memory and training.
    • Modulation of neurotransmissions: Omega-3 fatty acids affect the transmission of signals between neurons, modulating the activity of neurotransmitters, such as serotonin, dopamine and glutamate. This can improve mood, motivation and cognitive functions.
    • Antioxidant Protection: Omega-3 fatty acids have antioxidant properties that help protect the brain from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and cause oxidative stress, which can lead to neurodegenerative diseases.

  3. The role of Omega-3 in various cognitive functions:

    • Memory: DGK is especially important for memory. Studies have shown that the higher level of DHC in the blood is associated with better memory and training. Omega-3 fatty acids can improve memory, supporting the structure and function of neurons in the hippocampus, the area of ​​the brain responsible for the formation and storage of memories.
    • Attention: Omega-3 fatty acids can improve attention and concentration. They help to modulate the activity of neurotransmitters, such as dopamine, which plays a key role in regulating attention.
    • Training: Omega-3 fatty acids are necessary for learning. They support synaptic plasticity, that is, the ability of synapses (connections between neurons) to change and strengthen in response to a new experience.
    • Executive functions: Executive functions are cognitive processes that allow us to plan, organize, solve problems and control our behavior. Omega-3 fatty acids can improve executive functions, supporting the structure and function of the prefrontal cortex, the area of ​​the brain responsible for these functions.
    • Information processing speed: Omega-3 fatty acids can improve the speed of information processing, accelerating the transmission of signals between neurons.
    • Mood and emotional well -being: Omega-3 fatty acids can improve mood and reduce the risk of depression and anxiety. They help to modulate the activity of neurotransmitters, such as serotonin, which plays a key role in the regulation of mood.

II. Scientific research confirming the effectiveness of omega-3 for cognitive functions

  1. Omega-3 and age-related decrease in cognitive functions:

    Numerous studies have shown that the consumption of omega-3 fatty acids is associated with a slower age-related decrease in cognitive functions.

    • Research Nurses’ Health Study: This long-term study with the participation of thousands of women showed that those who consumed more omega-3 fatty acids had a lower risk of developing cognitive decline with age.
    • RotterDam Study: This is another major study, which showed that the higher consumption of fish rich in omega-3 fatty acids is associated with the best cognitive function in older people.
    • Meta analysis: Several metabolic metabolic meters confirmed that the consumption of omega-3 fatty acids can improve cognitive functions in older people, especially the memory of information processing.

  2. Omega-3 and Alzheimer’s disease:

    Several studies have shown that omega-3 fatty acids can have a protective effect against Alzheimer’s disease, although the results are ambiguous.

    • Animal research: Animal studies have shown that omega-3 fatty acids can reduce the formation of amyloid plaques and neurofibrillar balls, which are characteristic signs of Alzheimer’s disease.
    • Epidemiological studies: Some epidemiological studies have shown that the higher consumption of omega-3 fatty acids is associated with a lower risk of developing Alzheimer’s disease.
    • Clinical trials: Some clinical trials have shown that omega-3 fatty acids can improve cognitive functions in people with mild cognitive disorders, which are the predecessors of Alzheimer’s disease. However, other clinical trials did not show a significant effect.
    • The need for further research: Further studies are needed to determine whether omega-3 fatty acids can prevent or slow down the progression of Alzheimer’s disease.

  3. Omega-3 and depression:

    Omega-3 fatty acids can have an antidepressant effect.

    • Meta analysis: The meta-analyzes showed that the supplements of omega-3 fatty acids can reduce the symptoms of depression, especially in combination with antidepressants.
    • Action mechanisms: Omega-3 fatty acids can improve mood by modulating the activity of neurotransmitters, such as serotonin and dopamine. They can also reduce inflammation in the brain that can play a role in the development of depression.

  4. Omega-3 and ADHD (attention deficit syndrome and hyperactivity):

    Some studies have shown that omega-3 fatty acids can improve SDVG symptoms in children and adults.

    • Clinical trials: Some clinical trials have shown that the supplements of omega-3 fatty acids can improve attention, concentration and impulsivity in people with ADHD.
    • Action mechanisms: Omega-3 fatty acids can improve SDVG symptoms, modulating the activity of neurotransmitters, such as dopamine, which plays a key role in regulating attention and behavior.

  5. Omega-3 and other cognitive disorders:

    Studies also study the role of omega-3 fatty acids in other cognitive disorders, such as:

    • Traumatic damage to the brain (TPG): Some studies on animals and people have shown that omega-3 fatty acids can help restore cognitive functions after TPG.
    • Bipolar disorder: Some studies have shown that omega-3 fatty acids can improve mood and reduce the risk of relapse in people with bipolar disorder.
    • Schizophrenia: Some studies have shown that omega-3 fatty acids can improve schizophrenia symptoms, such as hallucinations and delirium.

III. Sources of omega-3 fatty acids

  1. Food sources:

    • Fat fish: Salmon, mackerel, tuna, herring, sardines. The content of omega-3 can vary depending on the type of fish, habitat and diet. Wild salmon, as a rule, contains more omega-3 than grown.
    • Plant sources: Flaxseed seeds, chia seeds, walnuts, soybeans. These sources contain Alk, which the body must transform into EPC and DGK. The effectiveness of this transformation is limited, so plant sources may not be the best to obtain a sufficient amount of EPK and DGK.
    • Enriched products: Some products, such as eggs, milk and yogurt, are enriched with omega-3 fatty acids.

  2. Bad (biologically active additives):

    • Fish oil: The most common source of omega-3 dietary supplements. Contains EPK and DGK. It is important to choose high -quality fish oil, which has passed cleaning of mercury and other pollutants.
    • Krishye fat: It is extracted from krill, small crustaceans living in the ocean. Contains EPK and DGK in the form of phospholipids, which are better absorbed by the body than EPK and DHG in the form of triglycerides contained in fish oil. Krilevic fat also contains antioxidant Astaxantin.
    • Algae fat: Suitable for vegetarians and vegan. Contains DGK obtained from micro -crossbars.
    • Linseed oil: Contains Alk. Suitable for vegetarians and vegans, but less effective for increasing the level of EPC and DGC in the body.

IV. Select Omega-3 Bada: Criteria and Recommendations

  1. Content of EPK and DGK:

    It is important to pay attention not to the total amount of omega-3 fatty acids in the capsule, but to the content of EPC and DGK. To improve cognitive functions, it is recommended to use at least 500-1000 mg of EPK and DGK per day. People with certain diseases or needs may require higher doses.

  2. Omega-3 form:

    • Triglyceride (tg): The most common form of omega-3 in fish oil. It is well absorbed by the body.
    • Ethyl ethers (uh): The synthetic form of omega-3. It is less well absorbed by the body than triglycerides.
    • Phospholippide: Contained in Cricle fat. They are better absorbed by the body than triglycerides.
    • Reemeted triglycerides (RTG): The triglycerides, which were converted back into a triglyceride form after processing. They are better absorbed than ethyl ethers, and as good as natural triglycerides.

    It is better to choose omega-3 dietary supplements in the form of triglycerides, phospholipids or reemified triglycerides.

  3. Cleanliness and safety:

    It is important to choose omega-3 dietary supplements that have passed the cleaning of mercury, polychlored bifeniles (PHB) and other pollutants. Look for products that have been tested by third -party organizations such as NSF International, USP Verified or Consumerlab.com. These organizations check the products for cleanliness, safety and compliance with the declared characteristics.

  4. Source:

    Find out where the fish or kril used for the production of Omega-3 dietary supplements comes from. Products made of wild fish or kril caught in environmentally friendly areas are preferred.

  5. Shelf life and storage conditions:

    Check the shelf life of omega-3 dietary supplements and store it in a cool, dark place to prevent oxidation. Oxidized fish oil can be harmful to health. Some manufacturers add antioxidants, such as vitamin E, to their products to prevent oxidation.

  6. Taste and smell:

    Fish oil can have an unpleasant taste and smell. Some manufacturers add flavorings such as lemon or mint to disguise the taste. You can also choose capsules with an intestinal shell that dissolve in the intestines, and not in the stomach, which can reduce the risk of belching with a fish flavor.

  7. Brands and manufacturers:

    Choose omega-3 dietary supplements from famous and reliable brands that have a good reputation and positive consumer reviews. Read the product reviews before buying.

  8. Consultation with a doctor:

    Before you start taking omega-3 dietary supplements, consult a doctor, especially if you have any diseases or take any medicine. Omega-3 fatty acids can interact with some drugs such as anticoagulants.

V. Top omega-3 dietary supplement to improve cognitive functions (products of products, evaluation based on the above criteria. Please note: the list is an example and is not complete or the only true. Always conduct your own research and consult a doctor):

This list is an example and is not a recommendation. It is necessary to conduct your own research and consult a doctor.

  1. Nordic Naturals Ultimate Omega:

    • Form: Triglycerides
    • EPK/DGK content: 650 mg EPA, 450 mg dg o 2 capsules
    • Source: Wild Arctic cod
    • Cleanliness and safety: Tested by a third -party organization (NSF International).
    • Peculiarities: The high concentration of EPK and DGK, without a fish taste, is well absorbed.

  2. Life Extension Super Omega-3 EPA/DHA with Sesame Lignans & Olive Extract:

    • Form: Triglycerides
    • EPK/DGK content: 700 mg EPA, 500 mg dgk on 2 capsules
    • Source: ANCOUSS AND SARDINA
    • Cleanliness and safety: Tested by a third-party organization (IFOS 5-Star Rating).
    • Peculiarities: Contains Cesam linen and olive extract, which have antioxidant and anti -inflammatory properties.

  3. Dr. Tobias Omega 3 Fish Oil Triple Strength:

    • Form: Ethyl ethers (one should take into account lower digestibility)
    • EPK/DGK content: 800 mg EPA, 600 mg dg o 2 capsules
    • Source: Fish (specific species is not indicated)
    • Cleanliness and safety: He claims to be tested for heavy metals.
    • Peculiarities: High concentration of EPK and DGC, relatively affordable price.

  4. Sports Research Antarctic Krill Oil:

    • Form: Phospholippide
    • EPK/DGK content: 120 mg EPA, 55 mg dgk per 1 capsule
    • Source: Antarctic kril
    • Cleanliness and safety: Tested by a third -party organization (iFos).
    • Peculiarities: It is well absorbed, contains astaxantin, less belching with a fish flavor. A larger number of capsules are required to achieve the necessary dosage of EPK/DGK.

  5. Vegan Omega-3 Dha Algae Oil Ot Deva Nutrition:

    • Form: Triglycerides (from algae)
    • Content of DHK: 200 mg per 1 capsule
    • Source: Seaweed
    • Cleanliness and safety: Suitable for vegans, tested on heavy metals.
    • Peculiarities: Vegan source of DGK. More capsules are required to achieve the necessary dosage of DHC.

VI. Dosage and side effects

  1. Recommended dosage:

    The recommended dosage of omega-3 fatty acids to improve cognitive functions is at least 500-1000 mg of the EPK and DGK per day. People with certain diseases or needs may require higher doses. Consult a doctor to determine the optimal dosage for you.

  2. Side effects:

    Omega-3 fatty acids are usually well tolerated. The most common side effects include:

    • Bodding with a fish flavor: It can be reduced by taking capsules with an intestinal shell or taking omega-3 fatty acids during meals.
    • Indigestion: It may include nausea, diarrhea or bloating.
    • Blood thinning: Omega-3 fatty acids can dilute blood. If you take anticoagulants, consult a doctor before taking Omega-3 dietary supplements.
    • Interaction with drugs: Omega-3 fatty acids can interact with some drugs such as anticoagulants and drugs that reduce blood pressure.

  3. Precautions:

    • Before you start taking omega-3 dietary supplements, consult a doctor, especially if you have any diseases or take any medicine.
    • Pregnant and lactating women should consult a doctor before taking Omega-3 dietary supplements.
    • Take omega-3 fatty acids during eating to improve absorption and reduce the risk of stomach disorders.
    • Keep omega-3 dietary supplements in a cool, dark place to prevent oxidation.

VII. Alternative strategies to improve cognitive functions

Reception of omega-3 dietary supplements is only one of the ways to maintain and improve cognitive functions. It is also important to adhere to a healthy lifestyle, which includes:

  1. Healthy nutrition:

    • Mediterranean diet: This diet is rich in fruits, vegetables, whole grain products, olive oil, fish and nuts. It is associated with the improvement of cognitive functions and a decrease in the risk of developing neurodegenerative diseases.
    • Limiting sugar consumption and processed products: High consumption of sugar and processed products can lead to inflammation and worsen cognitive functions.

  2. Regular physical exercises:

    Physical exercises improve the blood supply to the brain, stimulate neurogenesis and reduce the risk of cognitive impairment.

  3. Cognitive stimulation:

    Participation in mentally stimulating classes, such as reading, solving puzzles, studying new skills or languages, helps to maintain cognitive functions.

  4. Sufficient sleep:

    A sufficient sleep is necessary for the consolidation of memory and restoration of cognitive functions. Try to sleep 7-8 hours a day.

  5. Stress management:

    Chronic stress can negatively affect cognitive functions. Practice stress management methods such as meditation, yoga or tai-chi.

  6. Social activity:

    Social activity and communication with other people help maintain cognitive functions and reduce the risk of dementia.

  7. Refusal of smoking and moderate alcohol use:

    Smoking and excessive alcohol consumption can damage the brain and worsen cognitive functions.

VIII. Final remarks

Omega-3 fatty acids play an important role in maintaining and improving cognitive functions. The use of products rich in omega-3, or the reception of omega-3 dietary supplements can be useful for improving memory, attention, training and other cognitive processes. It is important to choose high-quality omega-3 dietary supplements and consult a doctor before taking the appointment. However, taking omega-3 dietary supplements is only one of the aspects of maintaining brain health. It is also important to adhere to a healthy lifestyle, which includes healthy nutrition, regular physical exercises, cognitive stimulation, sufficient sleep, stress and social activity.

IX. Further research and prospects

Studies in the field of Omega-3 influence on cognitive functions continue. In the future, more accurate data on dosages, forms and specific mechanisms of Omega-3 in various age groups and various cognitive disorders will be obtained. Omega-3 interaction with other nutrients and lifestyle factors is also studied to achieve optimal brain health.

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