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Fish Oil

Change The Structure Of Your Brain And Improve Your Memory With This Fat

Posted by on 11:29 am Body fat, Fat, Fish Oil, General Health, Memory, Omega-3, fish oil, Stay healthy | 0 comments

 

You may think it sounds too good to be true to be able to change your brain structure by only eating a certain type of fat.

The following research is however of very high-quality and included structural neuroimaging, cognitive performance testing, vascular markers and additional blood tests (Witte AV, et.al., 2014).

65 healthy participants 50 to 75 years took either fish oil or a placebo for 26 weeks.

 

The results showed a significant increase in executive function after taking the fish oil for 26 weeks when compared to the placebo.

Even more interesting, the fish oil had beneficial effects on white matter microstructural integrity and gray matter volume.

Not only that, it also had beneficial effects on the carotid intima media thickness and diastolic blood pressure.

The carotid intima media is the inner layer of the blood vessel wall.

How much fish oil did they take?

They only took 2.2 g a day to get all those benefits.

 

If you want to add more things which will have a beneficial effect on your brain structure, you can add aerobic exercise and cognitive stimulation.

The participant in this study had mild cognitive impairment.

Compared to the control group, the participants taking an omega-3 fatty acid supplement and participating in aerobic exercise and cognitive stimulation increased or preserved gray matter volume (Kobe T, et.al., 2016).

Gray matter volume decreased in the control group.

Sometimes you don’t have to make a lot of changes to get a lot of benefits.

 

 

References

Köbe T, Witte AV, Schnelle A, Lesemann A, Fabian S, Tesky VA, Pantel J, Flöel A. Combined omega-3 fatty acids, aerobic exercise and cognitive stimulation prevents decline in gray matter volume of the frontal, parietal and cingulate cortex in patients with mild cognitive impairment. Neuroimage. 2016 May 1;131:226-38.

Witte AV, Kerti L, Hermannstädter HM, Fiebach JB, Schreiber SJ, Schuchardt JP, Hahn A, Flöel A,

Long-chain omega-3 fatty acids improve brain function and structure in older adults.
Cereb Cortex. 2014 Nov;24(11):3059-68.

 

 

Better Fish Oil

The anti-inflammatory effects of Omega 3 fatty acids are well known. Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acid since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources.

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Omega 3 fatty acids and your arteries.

Posted by on 9:45 am Fish Oil, Heart disease | 0 comments

Arteries usually get stiffer as we get older.

I review at a lot of research, and my conclusion is that it is not how many years you have lived that is the most important factor, but your lifestyle and nutritional habits.

Eating healthy anti-inflammatory food and stressing your body regularly with effective exercises, needs to be one of your priorities if you want to stay healthy.

This does not have to be complicated or take a lot of time.

There are also some very simple things you can do which can make a difference.

This research investigated one of those things.

Increased central arterial stiffness can be one of the factors contributing to increased risk for cardiovascular disease.

A measure of that was used in this study.

Carotid-femoral pulse wave velocity (PWV) was measured in young and older healthy participants (Monahan KD, et al. 2015).

For 12 weeks they were given 4 g of omega 3 fatty acid supplements per day.

Each capsule contained 465 mg of EPA and 375 mg of DHA, the active ingredients of omega 3 fatty acids, and they took 4 capsules per day.

After the 12 weeks when they were measured again, the PWV had decreased in the older participants, but not in the young.

These results indicate that omega 3 supplementation decreases an important measure of central arterial stiffness if you are older.

The participants took quite a high dose of EPA and DHA daily, so you need to take a formula which has higher amounts of these nutrients.

Contaminants in fish have shown to counteract the benefits of omega 3 fat, so you need to take a high quality omega 3 formula.

Monahan KD1, Feehan RP2, Blaha C2, McLaughlin DJ2. Effect of omega-3 polyunsaturated fatty acid supplementation on central arterial stiffness and arterial wave reflections in young and older healthy adults. Physiol Rep. 2015 Jun;3(6). pii: e12438. doi: 10.14814/phy2.12438.

Better fish oil transparentBetter Fish Oil

Most fish oils on the market are ethyl esters because that’s cheaper to produce. Fish oil in a triglyceride form is also better absorbed than ethyl esters (Beckerman B. et al. 1990). Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acid since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources.

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How well is your fish oil absorbed?

Posted by on 6:50 pm Fish Oil, Omega-3, fish oil, Supplements | 0 comments

Three cod liver oil pillsTo maximize the benefits from the nutrients you’re taking, you need to absorb them well.

The reviewed research is interesting because it investigated how well fish oil was absorbed(Beckermann B, et al.1990). The study was a so-called crossover trial. This means that the same participants ingested different kinds of fish oil, which were compared to see if there was a difference in how well they were absorbed.

Three forms of omega-3 fat were compared, and the amount of EPA/DHA (the active ingredients of omega-3 fat) were measured in the blood after the participant ingested capsules containing different forms of omega-3 fat.

The most common form of fish oil is ethyl esters because it is cheaper to make, so that was included in the study.  Also included was free fatty acids. These two forms were compared with a triglyceride form.

The free fatty acid form was absorbed the best, but free fatty acids oxidize very easy which means they get rancid very easy, so it is unlikely that you will find that form as a supplement. The triglyceride form is the most stable form and  the study documented that the triglyceride form was absorbed 50 percent better than the ethyl ester form.

It is more expensive to produce fish oil in a triglyceride form, but you don’t have to pay 50 percent more for a quality product, so the triglyceride form is a better choice.

 

 

[Article in German]
Beckermann B1, Beneke M, Seitz I. [Comparative bioavailability of eicosapentaenoic acid and docasahexaenoic acid from triglycerides, free fatty acids and ethyl esters in volunteers]. Arzneimittelforschung. 1990 Jun;40(6):700-4.

Not all omega-3 fatty acids will improve your memory.

Posted by on 6:27 pm BMJ Formula, Brain, Fish Oil, Memory, Omega-3, fish oil, Supplements | 0 comments

man x-rayWe know that fat is important for the brain, and more specifically omega 3 fat. Active ingredients of omega 3 fats are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), but which one of these two ingredients are the most important for memory?

The reviewed research investigated just that. The study was a double blind crossover design where EPA and DHA were given to the participants, but with a 30 day wash out period in between the two supplementation periods (Bauer I, et al. 2014).  Functional magnetic resonance imaging scans were used during
memory tests both before, and after, each 30 day supplementation period.

Both the EPA and DHA showed an increase in activation of a certain area of the brain, and the EPA reduced the reaction time of a specific test. The DHA, however, did not show any change in behavior performance. The researchers concluded that after EPA supplementation the participants’ brains worked less hard and achieved better cognitive performance, indicating that DHA supplementation is less effective than EPA supplementation in enhancing neurocognitive function.

Certain supplements containing only DHA have become popular because the belief has been that DHA is the most important one for the brain. That belief, however, does not seem to be accurate.

I believe we are better off taking a supplement that includes both EPA and DHA, since there are benefits to both.

Click here to read more about the benefits of EPA and DHA.

 

 

 

Bauer I, Hughes M, Rowsell R, Cockerell R, Pipingas A, Crewther S, Crewther D.  Omega-3 supplementation improves cognition and modifies brain activation in young adults.  Hum Psychopharmacol. 2014 Mar;29(2):133-44.

 

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Reduce breast cancer risk with omega 3 fat from a fish source.

Posted by on 12:53 pm Anti-aging, Brain, Dementia, Fish Oil | 0 comments

Three cod liver oil pillsThe health benefits of taking omega 3 fatty acids coming from fish is collecting more and more documented evidence. The reviewed research investigated a huge number of articles including approximately 50,000 breast cancer cases involving more than 2 million participants (Zheng JS, et al. 2013).
The researchers concluded that higher consumption of omega 3 fatty acids from a marine source is associated with a lower risk of breast cancer. The analysis indicated that the breast cancer risk was reduced by 5 percent per 0.1g/day of the fatty acids.

According to this you may be able to reduce your risk quite a bit by taking a couple of fish oil capsules per day.

Is some fish oil really better than others? Yes! Most fish oils on the market are ethyl esters because that’s cheaper to produce.

Fish oil in a triglyceride form is better absorbed than ethyl esters. Look for a formula that has high amounts of the active ingredients of omega 3 fat – EPA and DHA. Make sure that the oil comes in the form of triglycerides which offers better stability to the fatty acids and prevents breakdown and oxidation.
To read more about all the benefits of omega 3 fatty acids click here.

 

 

 

Zheng JS, Hu XJ, Zhao YM, Yang J, Li D. Intake of fish and marine n-3 polyunsaturated fatty acids and risk of breast cancer: meta-analysis of data from 21 independent prospective cohort studies. BMJ. 2013 Jun 27;346:f3706. doi: 10.1136/bmj.f3706.

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Save your eyes: reduce the risk of macular degeneration

Posted by on 11:29 am Anti-aging, BMJ Formula, Fish Oil, Omega-3, fish oil | 0 comments

EYE / Realistic sketch of beautiful woman eyeWe all value our eyesight. New research shows us an easy way to help prevent macular degeneration (Merle BM, et al. 2013). 963 participants were followed for 31 months and plasma fatty acids were measured from fasting blood samples, eye examinations were also performed. High plasma omega-3 fatty acids were found to be associated with a reduced risk for age-related macular degeneration.

Just two capsules per day of the formula Better Fish Oil which contains high amounts of EPA, DHA the active ingredients of omega 3 fat will increase the omega 3 fatty acid levels in your blood. Make sure the form of Omega-3 fish oil you buy is the very best. Omega-3 fatty acids in a triglyceride form is easier to absorb and provides additional benefits compared with ethyl esters which are much more common since they are cheaper to produce.

 

 

 

 

J Nutr. 2013 Apr;143(4):505-11. doi: 10.3945/jn.112.171033. Epub 2013 Feb 13. High concentrations of plasma n3 fatty acids are associated with decreased risk for late age-related macular degeneration. Merle BM, Delyfer MN, Korobelnik JF, Rougier MB, Malet F, Féart C, Le Goff M, Peuchant E, Letenneur L, Dartigues JF, Colin J, Barberger-Gateau P, Delcourt C.

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