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Omega 3, and more specifically DHA, has been the subject of numerous studies over the last 20 years.
This research revealed that DHA plays a fundamental role in the development, maintenance, and proper functioning of the brain. It is essential for memory and cognitive health, contributing to optimal brain function throughout life.
Omega 3: What is it?
The definition of Omega 3 is as follows: “Omega-3 are polyunsaturated fatty acids (n-3 PUFAs) known as essential, because they are essential to the body”...
“Fatty Acids”; “Polyunsaturates” – these words deserve some clarification. So, let’s start by explaining them to you!
Fatty acids are the main molecules that make up lipids found in oils and fats.
Fats, solid at room temperature, are composed of saturated fatty acids. They can be an energy reserve for the body, but their accumulation poses a significant risk to cardiovascular health.
Oils, on the other hand, are liquid at room temperature and composed of unsaturated fatty acids. Among these unsaturated fatty acids, omega 3, 6, and 9 are distinguished. These distinctions were initially based on their chemical composition, but today they are more recognized for their distinctive physiological properties.
Among the oils and unsaturated fatty acids we again distinguish:
- Monounsaturated fatty acids (type Omega 9) which are not essential because the body can synthesize them from polyunsaturated fatty acids of Omega 3 and 6.
- Polyunsaturated Fatty Acids:
- Omega 6, the dietary precursor of which is Linoleic Acid (LA), which is found in varying proportions in all edible oils;
- Omega 3, the precursor of which is Alpha Linoleic Acid (ALA), and two derivatives of which are of particular importance to the body: EPA and DHA.
Recent advances in nutritional knowledge have highlighted the benefits of oils and particularly of specific Omega 3s such as EPA and DHA.
The special case of Omega 3 DHA
In a previous article, we explained the specificities of EPA and DHA, and particularly the essential role of DHA, which is not synthesized in sufficient quantities by the body. It must therefore be provided through food: either through oily fish or through food supplements based on Shizochytrium algae.
Considering that EPA can be synthesized in sufficient quantity by the body, unlike DHA, we will only discuss the latter in this article.
The benefits of Omega 3 DHA for the heart, vision and brain function
Health authorities (European, American, etc.) recognize the benefits of DHA (250 mg/day) on:
- Cardiovascular health
- The vision
- Nervous balance
- Brain development and function
Other properties of DHA are being examined (immunity, cancer prevention , stress resistance, etc.).
In the nervous and cerebral sphere, DHA plays a very important role in improving cognitive performance , primarily memory .
The special importance of Omega 3 on the brain
Our brain is very rich in lipids, much more than all other tissues and organs.
These lipids represent about 40% of its dry weight, and DHA alone, about 20% of the fatty acids it contains .
It is therefore quite logical that the role of DHA has been scientifically studied on two particularly sensitive categories:
- Young people: from embryonic development to the end of growth;
- Seniors.
The role of DHA on youth memory
Brain development begins as early as the 3rd week of pregnancy and continues until adolescence.
The brain experiences its most rapid development from the fetal stage until the age of 2. Note that brain maturity is reached around the age of 3.
DHA represents approximately 20% of the brain's fatty acids . Its importance is therefore crucial for the sensory, motor, and even cognitive systems!
This was confirmed by a 2016 study conducted by the University of Gothenburg in Sweden. Researchers measured the impact of taking dietary supplements rich in Omega 3 and Omega 6 on 10-year-old children.
At the end of the 3-month experiment, the children who had taken the supplements had progressed in reading and deciphered new words more easily.
DHA intake in pregnant and breastfeeding women
As explained previously, brain development begins as early as the third week of pregnancy.
For pregnant women, it is therefore necessary to ensure that they have sufficient nutrient intake to cover growth needs.
Therefore, Omega 3 intake is essential for pregnant women because DHA plays a direct role in the growth of nervous tissue from the embryonic stage and is therefore necessary for the proper development of the fetus.
The same logic applies to breastfeeding women as well as infant formulas which must be enriched with DHA (and in this case EPA as well).
DHA on memory in seniors
The elderly and seniors are the first to be affected by the effects of aging on brain function.
Several recent studies suggest that taking Omega 3 DHA has a positive effect on cognitive performance in seniors.
This is the conclusion reached by scientists in the Memory Improvement with DHA Study, or Midas, published in 2010. The results showed that low DHA levels in the subjects observed were associated with early cognitive decline.
Another study conducted by Dr. Zaldy S. Tan of the University of California and published in the journal Neurology reached similar conclusions.
Scientists studied a group of 1,575 people and observed that the brain volume of those who did not consume Omega 3 was smaller than that of those who took supplements. A decrease in brain volume is a common trait among all people with Alzheimer's disease.
Low levels of Omega 3 in the patients' blood were also associated with poorer performance in memory or problem-solving.
Although it is still too early to draw conclusions as several studies are underway, it can be considered that the daily intake of a supplement rich in Omega 3 by seniors is a positive practice to recommend.
What are the daily DHA requirements (children, adults)?
All the scientific results led the European EFSA and ANSES in France to publish nutritional recommendations to increase dietary intake of Omega 3 .
This also concerns the taking of food supplements rich in DHA for all those who do not consume or consume little oily fish.
These needs are essential for everyone, but even more important for pregnant women, from the beginning of pregnancy, for the proper development of the fetus's brain system.
- Adults: 250 mg of DHA
- Adolescents: 250 mg of DHA
- Children 1 to 3 years: 70 mg of DHA
- Children 4 to 9 years: 125 mg to 250 mg of DHA
- Pregnant women: 500 mg of DHA
In adolescents and adults, daily intakes of 250 mg of DHA cover all needs and ensure optimal functioning of the body, including brain functions and memory.
Note that for children, it is important to ensure that they have a fairly balanced diet to provide a varied intake of Omega 3 (EPA, DHA) but also Omega 6.
Increase your Omega 3 intake with dietary supplements
INRA/INSERM studies have also highlighted the problem of Omega 3 and Omega 6 imbalance.
Excess Omega 6 is a very common phenomenon in the classic French diet. This imbalance also disrupts the body's synthesis of EPA (and DHA), further increasing the need for compensatory Omega 3 intake in the diet or supplementation.
This is why we have designed the Argalys Omega 3 DHA formula. Its dosage of 250 mg per capsule allows you to take one capsule per day and guarantees sufficient intake.
The DHA we have selected comes from Shizochytrium algae grown in France under highly controlled conditions, guaranteeing its quality and ethics. This source of DHA has no impact on marine flora and fauna, unlike those that use fish.
Bibliographic references
- R .NarenDran,Pittsburg university 2012 “Improved working memory…”
- https://pubmed.ncbi.nlm.nih.gov/23056476/
- M Muldoon, AMS Usa, 2014 “Long-chain omega-3 fatty acids and optimization of cognitive performance” https://pubmed.ncbi.nlm.nih.gov/25373092/
- S Bardon et al, INRA ASIRPA 2017, The beneficial effects of Omega 3 on the heart, vision and brain developmentAFSSA: Omega 3 fatty acids and the cardiovascular system
- Omega-3 fatty acids and brain function. P. Guesnet, JM Alessandri, S. Vancassel, I. Denis, M. Lavialle: Clinical Nutrition and Metabolism Volume 19, Issue 3, Sept 2005, 131-134
