Omega-3 in oily fish boosts memory and learning in middle aged

Omega-3 fatty acids found in oily fish such as mackerel, sardines and herring can improve memory and learning skills as well as boost the ability to understand complex concepts, according to a new study.

The research by the University of Texas Health Science Center at San Antonio found people in their 40s and 50s whose red blood cells contained higher concentrations of omega-3 fatty acids had better brain structure and cognitive function in middle age.

Claudia Satizabal, assistant professor of population health sciences with the Glenn Biggs Institute for Alzheimer's and Neurodegenerative Diseases at UT Health San Antonio, and lead author of the study said: “Studies have looked at this association in older populations. The new contribution here is that, even at younger ages, if you have a diet that includes some omega-3 fatty acids, you are already protecting your brain for most of the indicators of brain ageing that we see at middle age.”

They also studied the effect of omega-3 red blood cell concentrations in volunteers who carried APOE4, a genetic variation linked to higher risk of Alzheimer's disease. They found these people who had a higher omega-3 index had ‘less small-vessel disease’.

In response to the findings, Dr Sara Imarisio, head of research at Alzheimer’s Research UK, said: “As the saying goes, ‘You are what you eat’, and just like other parts of the body, our brains can be affected by the way we live our lives, including our diet.

“In this study, scientists looked at omega-3 fatty acid levels in the blood of people who did not have dementia, finding higher levels were more common in those with better brain structures.

“Of course, this doesn’t prove that high omega-3 is the reason for the differences in the scans. Research into omega-3 and brain health has produced mixed results, and while this study adds to the evidence base, it is exploratory and not conclusive. And because it only looked at people in middle age, this study only offers a snapshot of the full story - it did not look to see whether people went on to develop conditions like dementia.”

She added: “What we do know is that a healthy brain in midlife is important for brain health in later life too, and that a healthy diet overall is important in reducing dementia risk. Our research has shown that only a third (33 per cent) of people think it’s possible to reduce their risk of dementia. However, up to 40 per cent of dementia cases could be avoidable through health and lifestyle choices we can influence.”

Alzheimer’s Research UK advises the best way to keep your brain healthy as you age, is to have a balanced diet, don’t smoke, stay mentally and physically active, only drink in moderation and keep blood pressure and cholesterol in check.

To find out more about what you can do to support your brain health, please visit https://www.thinkbrainhealth.org/

The study ‘Association of Red Blood Cell Omega-3 Fatty Acids With MRI Markers and Cognitive Function in Midlife: The Framingham Heart Study’ was published in the journal Neurology.