Do Omega-3 users have bigger brains?

New studies link omega-3 and vitamins supplementation to less brain shrinkage and increased performance on mental thinking tests.

Why is this significant?
Well for years we have known about the positive cardiovascular effects of omega-3s, but the medical community has only just recently turned its attention to the latest benefits of the long-chain fatty acids, namely cognitive health. Two recent studies found that there was a "clear association between fish oil supplements and brain volume."

The human brain develops quickly, quadrupling in size during the first three years of life, and maxing out at about 3 pounds by age 20. Unfortunately, it's all downhill from there. Brain weight starts to deteriorate significantly around age 45, decreasing by an average of 11% from its weight in early adulthood. Shrinkage is most pronounced in the forebrain region responsible for personality, memory, and cognitive function. It is this part of the brain that affords humans the ability to think abstractly, reason and concentrate.

A Precursor to Alzheimer's
Researchers now believe that brain shrinkage can help predict Alzheimer's disease years before it can be diagnosed. Alzheimer's disease causes brain cells to shrink or dissappear, replacing them with dense spots known as plaque. But MRI imaging can detect this shrinkage up to 10 years before the effects are noticed in a person's day-to-day living. Recent studies also point to omega-3 supplementation as a way to halt or prevent this brain shrinkage.
A study led by Lori Daielle was presented at the International Conference on Alzheimer's Disease. There she reported "a significant positive association between fish oil supplement use and average brain volumes in two critical areas utilized in memory and thinking." The study had 819 participants and also found that the use of fish oil supplements was associated with better cognitive function.

Another study, led by Gene Bowman, concluded that people with diets high in omega-3 fatty acids are less likely to have brain shrinkage.

How Much Omega-3 should You Use?
The FDA has not established daily recommended values for omega-3s, however the World Health Organization offers the following guidelines.
 - Healthy Adults: 1000mg daily
 - Adults with cardiovascular disease symptoms: 2000mg daily
 - Adults with Alzheimer's symptoms: 2000mg daily
 - Prenatal/nursing mothers: 1400mg daily

How do You Find the Right Fish Oil Supplement?
As more omega-3 benefits come tonight, more supplement manufacturers are jumping into the market. It's easy to find the best ones with these three tips.

Look at the label to ensure it meets these critical criteria:
 1. Source: Natural fish oil with the highest concentration of omega-3s comes from wild-caught fish in deep, cold waters. You also want to choose fish with short lifespans, as they are far less likely to accumulate toxins. Ideal sources include salmon, herring, mackeral, anchovies, and sardines.
 2. Purity: One of the ideal benefits of supplements is the ability to avoid contaminants. But just because it's a pill doesn't mean it's pure. Look for a supplement that is molecularly distiller by water microdistillation without chemicals or excessive temperatures.
 3. DHA & EPA levels: The two most valuable omega-3s in fish oil are docosahexaenoic acid (DHA) and eicosapentaenoic acid(EPA). The higher the levels, the more beneficial they are. And while amounts are important, rations are just as critical. For overall health benefits, look for fishtail with a 2:1 balance of DHA:EPA.

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