DHA & the Brain
Put simply: Your brain requires animal fat.
Many of us have heard of “heathy” Omega-3 fats, but not many know that there are a few different types.
ALA is a type that comes from predominantly plants, whereas EPA and DHA are types that come only from animals (and some algae). EPA and DHA are much more active in the body than ALA, and exert potent anti-inflammatory effects that protect the brain, cardiovascular system, joints, and much more. Unfortunately, the conversion of ALA to EPA & DHA is very poor (up to only 9%), so vegans and vegetarians are at risk of severe deficiency.
To make matters worse, unhealthy vegetable oils, like soybean and sunflower oil, (which are used in a TON of processed and packaged foods) contain a fat called Linoleic acid, that blocks the effects of EPA and DHA.
The reason this is so important is because DHA helps insulate neurons in the brain by helping form a protect sheath that surrounds them, called myelin. This helps conduct signals from one neuron to the next. It helps form the blood brain barrier, keeping toxins and other waste products out of the brain. DHA is even concentrated in the retina, helping convert light to electrical signals in the brain. The benefits of DHA go on & on.
Deficiencies of DHA, especially from birth to two years of age, have been linked with mental health disorders, learning disabilities, ADHD, aggressive behavior, and even autism. Breast milk naturally contains higher amounts of DHA for this very reason - it helps support fetal brain development. If a child is weaned before the age of two, it is very important that DHA is supplemented. Additionally, it is vital that a pregnant woman have adequate DHA in her body as deficiencies can cause increased risk of poor neural and visual development in the child.
In adulthood, deficiencies of EPA & DHA have been linked to increased levels of inflammation and all the downstream effects of chronic disease. Specifically, clinical studies indicate that low levels can contribute to cardiovascular disease and hypertension, cancer, arthritis, diabetes, obesity, and mental health disorders like anxiety, depression, and dementia.
We live in a society that is overloaded with unhealthy vegetable and seeds oils that provide an overabundance of linoleic acid. Because of this, it becomes doubly important that we get enough EPA & DHA. The best source from food is salmon, sardines, and anchovies. However, consumption of fish is not without some risks, as many contain heavy metals and other toxins.
I advise my patients to use a high potency Omega-3 supplement to ensure they’re getting these essential fats. It is one of the best things anyone can do to help prevent chronic disease and lead a healthier life.
References:
https://www.psychologytoday.com/us/blog/diagnosis-diet/201903/the-brain-needs-animal-fathttps://www.nutraingredients.com/News/Promotional-Features/DHA-omega-3-fundamental-for-optimal-brain-structure-function-and-health