By: Jack Whalen
Omega-3s are nutrients from food or supplements that help build and maintain a healthy body. A complex component necessary for every cell wall your body houses is none other than omega-3 fatty acids. Aside from serving as an energy source, they possess unique capabilities which contribute significantly to vital systems. These include immune system functionality and supporting operations concerning your heart, lungs, and blood vessels. However unmistakably central they are in human health maintenance, our bodies face limitations in creating them ourselves, therefore establishing Omega 3's as a necessity in our diet. Rich sources of omega-3 consist of various fish species like salmon, tuna, and halibut, as well as marine organisms like algae and krill. Besides obtaining supplements, omega-3-enriched plants and nut oils are also consumed.
For optimal brain function and development at all stages of life, it is vital to recognize the critical role played by EPA and DHA- two essential omega-3 fatty acids. Extensive scientific investigations support the idea that maintaining adequate levels of these omega-3s ensures proper blood flow within the brain. Studies utilizing advanced imaging techniques demonstrate an intriguing relationship between increased blood flow in specific brain regions and superior performance across diverse cognitive tasks. Omega 3's may improve cognition. Additionally, emerging research consistently highlights a positive correlation between pregnant women's fish intake or utilization of fish oil supplements and elevated intelligence test scores, and enhanced early childhood neurological functioning in the child. Omega 3 also has adverse effects, but they are rare, mild, and usually caused by taking more than the recommended dose of 3 grams.
Effects of Omega 3
Lower blood pressure
Reduce triglycerides
Slow the development of plaque in the arteries
Reduce the chance of abnormal heart rhythm
Reduce the likelihood of heart attack and stroke
Lessen the possibility of sudden cardiac death in people with heart disease
Stomach upset
Loose stools
Nausea
Increased risk of bleeding
Research indicates that omega-3 fatty acids could benefit some children by reducing ADHD symptoms and increasing attention in an alternate natural way, whether it be through more fish in their diets or supplementation. Researchers at Oregon Health & Science University found that supplementing the diet with omega-3s consistently lessens hyperactivity in children with ADHD. Omega-3s boost the body's synthesis of dopamine, the neurotransmitter that ADHD medications act to increase. This effect is what makes it a natural alternative to other types of ADHD medications like Adderall. The reason for these benefits is that sixty percent of the brain is composed of fat which means that the brain depends on a steady supply of dietary fat for its health. Specifically, it depends on essential fatty acids, the building blocks of fat: fatty fish and fish oil supply two of the brain's most important essential fatty acids. Omega 3's are safe overall, easy to access, and inexpensive. They could be added alongside existing treatments, but it's important to note that people with ADHD shouldn't use fish oil to replace any current therapies or medications, as stated by Dr. Eugene Arnold.
Bibliography
Derbyshire, E. (2017). Do omega-3/6 fatty acids have a therapeutic role in children and young people with ADHD?. Journal of lipids.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5603098/
James M. Greenblatt, M. D., & Bill Gottlieb, C. (2023, March 24). Omega 3s: The ultimate (ADHD) brain food. ADDitude. https://www.additudemag.com/adhd-omega-3-benefits/
WebMD. (n.d.). Omega-3 fish oil supplements: Benefits, side effects, and uses. WebMD. https://www.webmd.com/hypertension-high-blood-pressure/guide/omega-3-fish-oil-supplements-for-high-blood-pressure
Omega-3 fatty acid. Omega-3 Fatty Acid - an overview | ScienceDirect Topics. (n.d.). https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/omega-3-fatty-acid#:~:text=Omega%2D3%20fatty%20acids%2C%20otherwise,cannot%20synthesize%20them%20by%20itself.
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