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Omega-3

Omega-3 Index featured article

The Omega-3 Index, a biomarker developed by Drs. Bill Harris and Clemens von Schacky, measures the amount of EPA + DHA as a percentage of total fatty acids in red blood cell membranes. The Omega-3 Index has been proposed as a measurable biomarker of sudden cardiac death risk. and may provide a means of standardizing methodologies that produce equivalent measures in clinical trials, allowing researchers to interpret clinical trial outcomes more accurately.

Since its inception in 2004, the Omega-3 Index has been assessed in numerous populations and correlates closely with health. Some of the most compelling findings include:

  • A higher Omega-3 Index was associated with a 35 percent reduced risk of dying from all causes of premature death.
  • Increases in Omega-3 Index scores correlated with improved microstructural integrity of both white and gray matter in multiple areas of the brain and enhanced executive function.
  • Lower Omega-3 Index scores correlated with higher...
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Q&A #70 with Dr. Rhonda Patrick (5/3/25)

Posted on May 15th 2025 (about 1 month)

Dr. Rhonda Patrick discusses cancer prevention, linoleic acid, shingles vaccine and dementia, creatine's kidney effects, and shares her overnight oats recipe.

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Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance

Posted on April 22nd 2025 (about 2 months)

Dr. Andy Galpin & Dr. Rhonda Patrick discuss nutrition, supplement, and recovery strategies for improving exercise performance.

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Q&A #68 with Dr. Rhonda Patrick (3/1/25)

Posted on March 14th 2025 (3 months)

Dr. Rhonda Patrick discusses saturated fats and LDL, luteolin's benefits, glyphosate risks, natural vs. artificial flavors, and black cumin seed effects.

Topic Pages

  • Blood-brain barrier

    Omega-3 DHA incorporates into cerebrovascular endothelial membranes, upregulating tight-junction proteins and anti-inflammatory signaling, thereby strengthening blood-brain-barrier integrity.

  • Brain-derived neurotrophic factor (BDNF)

    Omega-3 DHA/EPA elevate hippocampal Brain-Derived Neurotrophic Factor transcription via CREB phosphorylation and anti-inflammatory membrane-lipid signaling.

  • Depression

    Omega-3 fatty acids EPA and DHA integrate into neuronal membranes, suppressing pro-inflammatory eicosanoid signaling and promoting BDNF-mediated neuroplasticity—mechanisms that collectively alleviate depressive pathology.

  • Hallmarks of aging

    Omega-3 PUFAs integrate into membranes, restrict ROS and NF-κB signaling, thereby ameliorating mitochondrial dysfunction and pro-inflammatory intercellular communication hallmarks.

  • Omega-3 fatty acids

    Omega-3 denotes polyunsaturated omega-3 fatty acids possessing a first double bond three carbons from the methyl terminus.

  • Omega-3 Index
    stub

    EPA and DHA are esterified into erythrocyte phospholipids; the resultant percentage composition constitutes the Omega-3 Index.

  • Salmon roe

    Salmon roe lipids incorporate omega-3 polyunsaturated fatty acids (EPA, DHA) into membrane phospholipids and energy-reserve triglycerides.

  • Small vessel disease

    Omega-3 polyunsaturated fatty acids modulate endothelial nitric-oxide production, reduce neurovascular inflammation, potentially mitigating cerebral small-vessel disease progression.

  • Toll-like receptors

    Omega-3 fatty acids integrate into immune cell membranes, displace TLR4 from lipid rafts, thereby dampening MyD88-NF-κB inflammatory signaling.

News & Publications

  • Anti-inflammatory treatments, particularly omega-3 fatty acids and plant-based compounds, effectively reduce depression symptoms in older adults. www.nature.com
    Omega-3 Inflammation Depression Mental Health NSAID Polyphenol

    Inflammation and depression are often linked, particularly in older adults, who tend to experience chronic low-grade inflammation and elevated rates of depression. A recent study found that anti-inflammatory interventions may help reduce symptoms of depression and the risk of developing depression in older adults.

    Researchers conducted a systematic review and meta-analysis of 31 randomized, placebo-controlled trials that assessed the effects of anti-inflammatory therapies on depression in older adults. The various anti-inflammatory agents included omega-3 fatty acids, nonsteroidal anti-inflammatory drugs, and plant-based compounds. The researchers included only trials with at least 20 participants.

    The analysis revealed that anti-inflammatory treatments were more effective than placebos in reducing depression symptoms among older adults. On average, people receiving these treatments exhibited a moderate improvement in symptom severity compared to those taking a placebo. Omega-3 fatty acids and plant-based compounds, such as curcumin and soy protein, appeared particularly beneficial. There was also some evidence suggesting that these treatments might help prevent depression, although the results were not statistically conclusive.

    These findings suggest that targeting inflammation is a promising strategy for managing depression in older adults, especially those with chronic inflammation. Learn more about links between inflammation and depression in Aliquot #36: Inflammation and Depression, part 2

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  • Omega-3 supplementation combined with exercise improves body composition and cardiometabolic health more effectively than exercise alone, including a notable 10% decrease in triglyceride levels. pubmed.ncbi.nlm.nih.gov
    Exercise Heart Disease Omega-3 Weight Loss

    Taking an omega-3 supplement may do more than support heart health—it might enhance the effects of your workout. A recent study found that combining omega-3 supplementation with exercise training improved body composition and cardiometabolic health better than exercise alone.

    Researchers conducted a systematic review and meta-analysis of 21 studies comparing exercise training combined with omega-3 supplementation to exercise training alone. The studies involved 673 adults aged 30 to 70, with an average body mass index (BMI) of 24 to 37. The analysis focused on outcomes such as body fat, blood pressure, blood fats, blood sugar, inflammation, and muscle mass, while accounting for variations across the studies.

    They found that adding omega-3 supplements to an exercise routine resulted in modest improvements. Participants lost just over 1 kilogram (2.3 pounds) more body fat and lowered their triglyceride levels by 10% compared to those who exercised without supplements. They also experienced drops in blood pressure—around 4 mmHg lower for both systolic and diastolic pressures—and slightly reduced levels of tumor necrosis factor-alpha, a marker of inflammation. However, LDL cholesterol increased slightly. Notably, participants also improved their lower-body strength but observed no additional benefits in other areas such as BMI, lean body mass, or blood glucose control.

    These findings indicate that omega-3 supplements enhance certain health benefits of exercise, particularly in decreasing fat mass, lowering blood pressure, and boosting muscle strength. Although the changes were modest, they could accumulate over time, especially for adults aiming to improve their cardiometabolic health. Some evidence suggests that omega-3s exert anabolic effects, too. Learn more in this episode featuring Dr. Chris McGlory.

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  • Long-term, high-dose omega-3 supplementation—2 to 4 grams daily—effectively improves heart function in people with heart failure. pubmed.ncbi.nlm.nih.gov
    Heart Disease Omega-3 Inflammation Mortality Cardiovascular

    Omega-3 fatty acids have long been praised for their health benefits, but their role in treating heart failure has been unclear. While some studies suggest they improve heart function, others have produced mixed results. A recent meta-analysis found that high-dose omega-3 supplementation for a year or more markedly improved heart function and exercise capacity in people with heart failure.

    Researchers analyzed the findings of 14 randomized controlled trials, including more than 9,000 participants with heart failure. They examined the effects of different omega-3 doses and treatment durations on heart function, exercise capacity, biomarkers of heart failure, and overall quality of life. They also analyzed safety outcomes, including dropout rates and overall death rates.

    They found that people who took high doses of omega-3 fatty acids (2,000 to 4,000 milligrams daily) for at least one year had better heart function and improved oxygen consumption during exercise than those in control groups. Lower doses or shorter treatment periods did not produce the same benefits. Importantly, omega-3 supplementation did not increase the risk of adverse events or death.

    These findings suggest that long-term, high-dose omega-3 supplementation effectively improves heart function in people with heart failure. Omega-3s reduce inflammation, a potent contributor to heart failure. Learn more about omega-3s' anti-inflammatory effects in this episode featuring Dr. Bill Harris.

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  • Omega-3-rich flaxseed oil boosts verbal fluency in older adults, improving cognitive function and potentially preventing Alzheimer's. www.mdpi.com
    Brain Diet Aging Omega-3 Memory

    Flaxseed oil is rich in alpha-linolenic acid (ALA), an omega-3 fatty acid. In the liver, ALA converts to docosahexaenoic acid (DHA), a crucial component of brain health. Evidence suggests that low DHA levels can impair cognitive function. However, a recent study in older adults found that supplemental flaxseed oil enhances cognitive function, particularly verbal fluency—the ability to retrieve and use words quickly.

    The study involved 60 cognitively healthy older adults between the ages of 65 and 80. Half of the participants received 3.7 grams of flaxseed oil containing 2.2 grams of ALA daily for 12 weeks, and the other half received corn oil. Before and after the intervention, researchers assessed aspects of their cognitive function, including verbal fluency.

    Verbal fluency relies on several cognitive skills, including recalling word meanings, finding the right words quickly, processing information efficiently, controlling impulses, holding and using information in the moment, switching between tasks or ideas, and adapting to new situations. It also involves multiple areas of the brain working together. Unfortunately, verbal fluency declines with age, impairing conversation and social interactions and serving as a predictor of Alzheimer’s disease.

    The researchers found that participants who received the ALA-rich flaxseed oil supplement had higher verbal fluency than their peers who received the corn oil, suggesting that flaxseed oil is suitable for delivering crucial omega-3s to the brain. Learn more about the effects of omega-3s on brain health in this clip featuring Dr. Axel Montagne.

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  • Omega-3 supplementation linked to lower levels of brain injury markers in athletes exposed to repeated subconcussive impacts. www.sciencedirect.com
    Exercise Brain Performance Omega-3

    Contact sports can take a toll on the brain, even without obvious concussions, and new evidence indicates that repetitive, subconcussive head impacts may cause subtle but considerable brain injury over time. A recent review and analysis found that some evidence points to lower brain injury markers among athletes who took omega-3 fatty acid supplements—especially among those with higher play time—but overall, results are mixed.

    Researchers conducted a systematic review and meta-analysis using data from three studies on American football players—who often receive multiple subconcussive head impacts during a typical season. They examined whether supplementation with omega-3s reduced levels of neurofilament-light, a protein that rises in the blood following brain injury.

    They found that across the three studies, omega-3 supplementation reduced neurofilament-light levels by 60% to 100% compared to a placebo in one study, prevented marked increases in another, and showed no effect in the third, with reductions primarily observed in starter players.

    A subconcussive head impact is a minor blow to the head that does not cause immediate symptoms of a concussion but can still lead to cumulative brain damage over time. Athletes frequently sustain hundreds of these minor impacts each season, allowing them to accumulate unnoticed. Because these injuries are usually asymptomatic, players may not receive the treatment or restrictions they need for recovery, exacerbating neurological damage.

    These findings indicate that omega-3 supplementation may protect the brain from the cumulative effects of subconcussive head impacts in contact sports. However, the investigators cautioned that their review only included three studies—with mixed results—and further research is needed to establish the optimal dose and timing for this potential protective effect. Learn about the many health benefits of omega-3s in this episode featuring Dr. Bill Harris.

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  • Omega-3 fatty acids reduce inflammation and disease activity in rheumatoid arthritis and lupus—according to an umbrella review of 21 analyses. www.sciencedirect.com
    Omega-3 Inflammation Genetics Arthritis Autoimmunity

    Autoimmune diseases occur when the body mistakenly attacks its own tissues, driving chronic inflammation and tissue damage. However, evidence suggests that omega-3 fatty acids may benefit people with autoimmune diseases. A recent study found that omega-3s help reduce disease severity in rheumatoid arthritis and lupus but are less effective against other autoimmune disorders.

    Researchers conducted an umbrella review to summarize findings from 21 systematic reviews and meta-analyses on the effects of omega-3s on autoimmune diseases. They also used Mendelian randomization—a method that leverages genetic data to identify causal relationships—to explore further whether omega-3s directly influence the risk of developing autoimmune diseases.

    They found that omega-3s were associated with reduced inflammation and disease activity in people with rheumatoid arthritis and lupus. However, they found no clear evidence of omega-3s' effects on other autoimmune diseases, including multiple sclerosis, type 1 diabetes, or Crohn’s disease. The quality of evidence varied, with one high-quality study and several moderate or low-quality studies.

    These findings suggest that omega-3 fatty acids benefit people with certain autoimmune disorders, but their effects vary across different conditions. Omega-3 fatty acids exert robust anti-inflammatory properties due to their formation of specialized pro-resolving molecules (SPMs), a broad class of metabolites that resolve inflammation. Learn more about SPMs in this clip featuring Dr. Bill Harris.

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  • Omega-3 and omega-6 fatty acids reduce lipoprotein(a) levels in healthy men, influencing cardiovascular disease risk. www.atherosclerosis-journal.com
    Cholesterol Omega-3 Genetics Cardiovascular Lipoprotein A

    Lipoprotein(a) [Lp(a)] is a type of low-density lipoprotein (LDL). High Lp(a) levels increase a person’s risk for atherosclerosis, heart disease, and stroke. A recent study found that alpha-linolenic acid (ALA) and linoleic acid (LA) both reduce Lp(a) concentrations in healthy men, but ALA is more effective at lowering cholesterol.

    The study involved 130 men enrolled in an ongoing cohort study in Finland. Researchers provided the participants with diets enriched in either ALA, an omega-3 fatty acid, or LA, an omega-6 fatty acid, for eight weeks.

    They found that serum Lp(a) concentrations dropped 7.3% among those who ate the ALA-rich diet and 9.5% among those who ate the LA-rich diet. Reductions were greater among those with higher baseline Lp(a) concentrations. However, those who ate the ALA diet experienced greater reductions in LDL cholesterol, apolipoprotein B, and other cholesterol components. Whether the participants carried the FADS1 rs174550 genotype did not influence their response to the diets.

    The FADS1 rs174550 is a genetic variant that influences the body’s ability to convert certain fatty acids. This variant can affect how efficiently omega-3 and omega-6 fatty acids are metabolized, potentially influencing lipid levels and overall health.

    These findings suggest that ALA and LA exert similar Lp(a)-lowering effects, but ALA may be more effective at lowering cholesterol and other atherogenic factors. Learn more about Lp(a) in this Q&A featuring Dr. Rhonda Patrick.

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  • Intensive lifestyle modification that includes diet, exercise, and stress management improves cognitive function and slows disease progression in older adults with mild cognitive impairment while also reversing biomarkers of Alzheimer's disease. link.springer.com
    Exercise Alzheimer's Diet Omega-3 Probiotics Stress Meditation Magnesium Dementia Supplements

    Mild cognitive impairment is often a precursor to Alzheimer’s disease, marking the initial stages of cognitive decline that precede more severe dementia. Evidence suggests lifestyle factors mediate the progression of mild cognitive impairment. A recent study found that intensive lifestyle modification improves cognitive and functional performance and slows disease progression in older adults with mild cognitive impairment.

    Researchers conducted a randomized controlled trial involving 49 participants aged 45-90 with mild cognitive impairment or early dementia due to Alzheimer’s disease. Half of the participants received the usual care, while the other half received a 20-week intensive lifestyle intervention. The researchers assessed the participants' cognitive and functional performance and measured plasma biomarkers associated with Alzheimer’s before and after the intervention.

    They found that participants in the intervention group showed considerable improvements in cognition and function compared to the control group. In addition, Aβ42/40 ratios increased in the intervention group but decreased in the control group.

    The Aβ42/40 ratio is a measure of the relative levels of two forms of amyloid-beta protein (Aβ42 and Aβ40) in the blood or cerebrospinal fluid. It is a biomarker used to assess the presence and progression of Alzheimer’s disease. Lower ratios typically indicate higher levels of brain amyloid-beta plaques, a hallmark of the disease. An increase in the Aβ42/40 ratio, as observed in the intervention group, suggests a potential reversal or slowing of amyloid-beta plaque accumulation, indicating an improvement in disease pathology.

    These findings suggest that intensive lifestyle modification has profound effects on Alzheimer’s disease progression in older adults with mild cognitive impairment. FoundMyFitness has a wealth of information about the various components used in this intensive protocol, which included:

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  • Diets rich in omega-3s and antioxidants slow brain aging and improve cognitive function in older adults. www.nature.com
    Nutrition Diet Aging Omega-3 Mental Health Vitamin E Dementia

    While brain aging is an inevitable part of growing older, lifestyle factors, particularly diet, can influence the rate at which this aging occurs. A recent study found that older adults with diets rich in omega-3 fatty acids, antioxidants, and vitamins demonstrate slower brain aging and better performance on cognitive tests.

    Researchers administered cognitive tests and brain imaging scans to 100 healthy older adults. They also measured 13 nutrition-related biomarkers in the participants' blood.

    They identified two brain aging patterns among the participants, with one group exhibiting accelerated aging and the other slower aging. Further analysis revealed that distinct dietary patterns distinguished the two groups. In particular, the intake of specific nutrients positively influenced brain health and cognitive function, including: - Alpha-linolenic acid (an omega-3 fatty acid found in nuts and seeds, such as walnuts and chia) - Eicosapentaenoic acid (an omega-3 fatty acid found in fatty fish, such as salmon) - Lutein (a polyphenol found in green leafy vegetables, such as kale) - Zeaxanthin (a polyphenol found in brightly colored vegetables, such as orange bell peppers and butternut squash) - Vitamin E (found in seeds and nuts, such as sunflower seeds and hazelnuts) - Choline (found in a variety of foods, including eggs and soybeans) These patterns were consistent even when considering the participants' demographics, fitness levels, and body measurements.

    These findings suggest that nutrient-rich diets are critical for maintaining cognitive health and decelerating the brain’s aging process. They also highlight the importance of dietary choices as potential tools to manage and mitigate age-related cognitive decline. Learn about other lifestyle choices that slow cognitive and physical aging in this episode featuring Dr. Rhonda Patrick.

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  • Omega-3s can reduce aggressive behavior in children and adults by up to 28 percent. www.sciencedirect.com
    Nutrition Diet Omega-3 Behavior Mental Health

    Aggressive behaviors, such as hitting, yelling, or threatening, can cause physical or emotional harm to others. Research indicates that poor nutrition may contribute to these behaviors, suggesting that dietary interventions could be helpful strategies for reducing them. A recent review and meta-analysis found that omega-3s can reduce aggressive behaviors by as much as 28 percent in children and adults.

    Researchers analyzed the findings of 29 randomized controlled trials investigating the effects of omega-3s on behavior. The trials included more than 3,900 participants and involved children and adults of varying ages.

    Their analysis revealed that omega-3s exerted a short-term effect on behavior, with reductions ranging from 16 to 28 percent, regardless of age, gender, baseline diagnosis, treatment duration, or dose. Interestingly, omega-3s reduced reactive aggression (impulsive behavior in response to a perceived threat) and proactive aggression (premeditated to achieve a specific goal).

    These findings suggest that omega-3s positively influence behavior in children and adults and offer a potential strategy for moderating behavior problems in multiple settings, including the community, prisons, and clinics.

    Omega-3 fatty acids are essential for normal brain function, contributing to cell membrane structure, nerve growth, neurotransmitter regulation, and reducing inflammation. Learn more about omega-3s in our comprehensive overview article.

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  • Adding omega-3s to statin therapy significantly reduces the residual risk of major cardiovascular events. www.sciencedirect.com
    Heart Disease Cholesterol Omega-3 Drug Mortality Cardiovascular

    Statins are among the most widely prescribed drugs in the U.S., with more than 92 million users reported in 2018. Although the drugs are generally effective, nearly 22 percent of statin users with cardiovascular disease will experience a major adverse cardiovascular event within five years of drug initiation – a phenomenon known as “residual risk.” Findings from a recent meta-analysis indicate that combined statin-omega-3 therapy markedly reduces the risk of major adverse cardiovascular events and improves lipid and inflammatory markers.

    Researchers analyzed the findings of 14 randomized controlled trials involving more than 40,000 participants. The trials investigated links between statin use, omega-3s, and the risk of cardiovascular disease and related death. Omega-3 doses varied, ranging from 930 milligrams to 4,000 milligrams daily. However, most studies provided a dose of 1,800 milligrams daily.

    They found that combined statin-omega-3 therapy reduced the residual risk of experiencing myocardial infarction (heart attack) by 28 percent, a major adverse cardiovascular event by 15 percent, angina (chest pain) by 25 percent, and hospitalization for angina by 25 percent. Those receiving the combined treatment also experienced decreased cholesterol, triglycerides, and hsCRP (a marker of inflammation). However, the combined therapy did not reduce the residual risk of fatal and non-fatal stroke, coronary revascularization, and cardiovascular disease-related death.

    These findings suggest that combined statin-omega-3 therapy reduces the residual cardiovascular risks associated with statin therapy alone. Learn more about statins in this episode featuring Dr. Peter Attia.

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  • Higher-dose omega-3 supplementation elevates blood levels, even in Alzheimer’s high-risk APOE4 carriers, but obesity may hinder its brain availability. content.iospress.com
    Brain Alzheimer's Obesity Omega-3 Genetics Dementia

    Omega-3 fatty acids play critical roles in maintaining brain health and function, potentially reducing the risk of developing Alzheimer’s disease. People who carry the APOE4 gene variant and those with obesity have a higher risk of developing the disease, suggesting that differences in metabolism could be a factor. A 2022 study found that obesity influenced the amount of omega-3 in plasma phospholipid form that is important for brain transport.

    Fifty people (half of whom carried the APOE4 gene) took 2.5 grams of combined docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) daily for six months. Because omega-3 fatty acids must be in the free fatty acid form or phospholipid form to cross the blood-brain barrier, researchers measured these forms of the fatty acids in the participants' plasma before and after the intervention. They also investigated whether APOE genotype or body mass index (BMI, a proxy for overweight and obesity) influenced these measures.

    They found that supplemental omega-3s increased by up to fourfold in all participants, regardless of APOE status. However, participants with a high BMI experienced lower plasma phospholipid omega-3 increases than those with a low BMI. Having a high BMI is a well-established risk factor for Alzheimer’s disease. Interestingly, APOE4 did not influence the amount of plasma phospholipid omega-3.

    They also lend support to evidence suggesting that APOE4 carriers do not respond to lower dose omega-3 supplementation as well as non carriers possibly because they do not transport DHA in free fatty acid form across the blood-brain barrier as well. However, the transport of the phospholipid form of DHA across the blood-brain barrier bypasses the default in tight junctions, potentially providing a better means of DHA transport for people with the APOE4 gene and lowering their risk of developing the disease. Learn more about APOE4 and DHA transport in this peer-reviewed article by Dr. Rhonda Patrick.

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  • Omega-3 fatty acids preserve blood-brain barrier integrity, maintaining cognitive function. onlinelibrary.wiley.com
    Brain Omega-3 Dementia Blood-Brain Barrier

    The blood-brain barrier is a collection of membranes that separate the central nervous system from the peripheral circulation, facilitating the passage of nutrients and signaling compounds while excluding harmful substances. Loss of blood-brain barrier integrity increases the risk of many neurodegenerative diseases, including dementia and Alzheimer’s. A 2021 study found that having a higher omega-3 index preserves the blood-brain barrier and maintains cognitive function in older adults.

    Researchers assessed the cognitive performance of 45 healthy older adults. They measured the participants' red blood cell omega-3 concentrations (“omega-3 index”) and evaluated their blood-brain barrier integrity using magnetic resonance imaging.

    They found that participants with a higher omega-3 index had greater blood-brain barrier integrity than those with a lower index. They also performed better on tests of memory and language (functions most affected by Alzheimer’s disease) but not on executive function, speed, or motor control assessments.

    These findings suggest that higher blood concentrations of omega-3 fatty acids (measured via the omega-3 index) preserve blood-brain barrier integrity, potentially protecting against cognitive losses. The omega-3 index measures the amount of the omega-3 fatty acids EPA and DHA as a percentage of total fatty acids in red blood cell membranes. Evidence suggests it is a reliable biomarker of sudden cardiac death risk and may provide a means of standardizing methodologies used in clinical trials, facilitating more accurate interpretation of clinical trial outcomes. Learn more about the omega-3 index in our overview article.

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  • Flaxseed oil supplementation boosts levels of some omega-3 fatty acids but not DHA in lactating women. pubmed.ncbi.nlm.nih.gov
    Omega-3 Development Breast Milk

    Flaxseed oil is rich in alpha-linolenic acid (ALA), a precursor to docosahexaenoic acid (DHA), an omega-3 fatty acid critical for infant brain and eye development. A recent study found that supplementing the diets of lactating women with flaxseed oil altered the levels of some omega-3 fatty acids in breast milk, plasma, and red blood cells but not DHA.

    The study involved seven lactating women who consumed 20 grams of flaxseed oil daily for four weeks. Researchers collected and analyzed samples of the participants' breast milk and blood before, during, and after the supplementation period to assess changes in fatty acid composition.

    They found that levels of ALA, eicosapentaenoic acid (EPA), and docosapentaenoic acid (DPA) increased considerably in the participants' breast milk, plasma, and red blood cells throughout the study. However, DHA levels were not significantly altered in any of the assessments.

    These findings suggest that dietary supplementation with flaxseed oil in lactating women boosts the presence of omega-3 fatty acids ALA, EPA, and DPA in breast milk and blood. However, flaxseed oil supplementation does not influence DHA levels, highlighting the complexity of fatty acid conversion and the need for further research into dietary strategies that could enhance DHA content in lactating women.

    DHA is the most abundant omega-3 fatty acid in a newborn’s brain and influences mental and psychomotor development. ALA can be converted to DHA in the body, but the conversion rate is notably low. The mother’s diet and lifestyle strongly influence the quantity of DHA in breast milk. Learn more about breast milk and breastfeeding in our overview article.

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  • Omega-3 fatty acids reduce the risk of cardiovascular disease-related death by up to 23 percent, especially in people with high triglyceride levels. www.sciencedirect.com
    Heart Disease Cholesterol Omega-3 Triglycerides Cardiovascular

    Coronary artery disease, a cardiovascular condition characterized by the gradual buildup of plaque within the heart’s arteries, is the third leading cause of death worldwide, claiming the lives of nearly 18 million people each year. A recent meta-analysis found that omega-3 fatty acids reduced the risk of dying from cardiovascular disease by 18 percent and myocardial infarction (heart attack) by 23 percent, underscoring omega-3s' effectiveness as an adjunct therapy for coronary artery disease.

    The investigators analyzed the findings of 12 studies involving more than 29,000 people with coronary artery disease. The various studies lasted between one and five years and used both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), marine forms of omega-3 fatty acids. Doses ranged between 0.84 and 3.46 grams daily for EPA + DHA and between 1.8 and 4 grams daily for EPA alone.

    The analysis revealed that omega-3s reduced the risk of premature death from all causes by 10 percent, cardiovascular disease by 18 percent, myocardial infarction by 23 percent, sudden cardiac death by 33 percent, and hospitalization for heart failure or unstable angina pectoris (chest pain caused by lack of blood flow to the heart) by 25 percent in patients with coronary artery disease. These effects were strongest among patients receiving EPA only and those with high triglycerides.

    These findings suggest that omega-3s, especially EPA, reduce the risk of cardiovascular disease, particularly among people with high triglycerides. Triglycerides play critical roles in the pathophysiology of coronary artery disease. Elevated triglyceride levels often accompany other conditions, such as obesity, diabetes, and high LDL (“bad”) cholesterol, further exacerbating the risk of developing coronary artery disease. Learn about the early research showing omega-3s' effects on reducing triglycerides.

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  • Omega-3s dramatically reduce the incidence of high-risk plaque – down to 3.8 percent versus 38 percent in non-users – suggesting a marked correlation with cardiovascular health. www.clinicalnutritionjournal.com
    Diet Heart Disease Omega-3 Cardiovascular

    Coronary artery disease is a cardiovascular condition characterized by the gradual buildup of plaque within the coronary arteries, reducing blood flow to the heart muscle. This narrowing of the arteries can result in chest pain (angina), heart attacks, and impaired heart function, posing a considerable risk to cardiovascular health. A recent study found that omega-3 fatty acids reduce plaque burden in patients with low-to-moderate coronary artery disease risk.

    Researchers recruited 106 patients with low-to-moderate coronary artery disease risk who underwent computed tomography angiography (CTA) – an imaging test that visualizes the coronary arteries. Half of the patients were taking omega-3 fatty acids, and the other half were not. The researchers ranked the patients based on the extent of their coronary artery plaque accumulation and other aspects of arterial disease.

    They found that those who took omega-3s had less total and non-calcified plaque burden than those who didn’t. The risk of having high-risk (lipid-rich) plaque was lower among those who took omega-3s (3.8 percent versus 32 percent). On average, those who took omega-3s had been doing so for about three years.

    These findings demonstrate an association between omega-3s and lower coronary high-risk plaque and total non-calcified plaque burden, suggesting that omega-3s exert direct anti-atherogenic effects.

    Omega-3 fatty acids (DHA and EPA) likely provide vascular protection through various mechanisms involving lipid metabolism and anti-inflammatory and anti-clotting pathways. In addition, evidence suggests that DHA and EPA are directly incorporated into vessel walls, lowering triglycerides. Byproducts of omega-3 metabolism called specialized pro-resolving mediators (SPMs) may play roles, too. Learn more about omega-3s heart-healthy effects in this short video featuring Dr. Rhonda Patrick.

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  • Omega-3 fatty acids relieve symptoms of dry eye disease, especially when taken longer, in higher doses, and with higher EPA percentages. www.ncbi.nlm.nih.gov
    Omega-3 Inflammation Eyes

    Dry eye disease – an inflammatory condition characterized by a stinging, burning, or scratchy sensation in the eyes – affects roughly 8 percent of adults in the U.S. Although several treatments address dry eye symptoms, none target the underlying inflammation. A recent systematic review and meta-analysis found that omega-3 fatty acids alleviate dry eye symptoms and reduce eye inflammation.

    Researchers reviewed the findings of randomized controlled trials investigating the effects of omega-3s on dry eye. Their analysis included 19 trials involving more than 4,200 patients.

    They found that the duration (one to 12 months), total omega-3 dose (128 to 2,000 milligrams), and percentage of eicosapentaenoic acid (EPA, ranging from 7 to 80 percent) varied considerably among the trials. Despite this heterogeneity, the reviewers concluded that omega-3s effectively reduced dry eye symptoms, especially when taken longer, in higher doses, and with higher EPA percentages..

    These findings suggest that omega-3s are viable options for treating dry eye disease. Some of these effects may be due to omega-3s' capacity to enhance tear production and restore the eyes' lipid layer by resolving dysfunction in the meibomian glands (tiny oil glands that line the eyelids' margins), collectively working to alleviate symptoms and improve overall eye health.

    Omega-3 fatty acids exert robust anti-inflammatory properties, likely due to their formation of specialized pro-resolving molecules (SPMs), a broad class of metabolites that resolve inflammation. Learn more about SPMs in this clip featuring Dr. Bill Harris.

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  • Omega-3s show promise in easing oral mucositis symptoms during head and neck cancer radiation therapy. bmcoralhealth.biomedcentral.com
    Cancer Microbiome Omega-3 Inflammation

    People who undergo radiation therapy for head and neck cancers often experience oral mucositis – inflammation and ulceration of the mouth and throat that makes speaking, chewing, and swallowing difficult. They also demonstrate alterations in the population of the microbes that typically inhabit the mouth – a condition called dysbiosis. However, a recent study found that people who took omega-3 fatty acids before receiving radiation therapy experienced fewer symptoms of oral mucositis than those receiving conventional therapy.

    The study involved 34 patients with head and neck cancer who were about to undergo radiation therapy. Half of the participants received conventional preventive treatment (topical antifungal and anti-inflammatory mouthwash), and the other half received a topical omega-3 gel. Researchers evaluated the patients' symptoms, pain, and quality of life at baseline, three, and six weeks after treatment and assessed changes in their oral microbiomes.

    They found that those who used the topical omega-3 gel exhibited fewer symptoms and had less pain at the six-week point than those who received the conventional treatment. They also had less microbial dysbiosis.

    These findings suggest that omega-3s reduce the symptoms associated with oral mucositis. These effects may be due to omega-3 fatty acids' potent anti-inflammatory, antioxidant, and wound-healing properties. Learn more about omega-3s in our comprehensive overview article.

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  • Omega-3s protect the heart and muscles against damage incurred during endurance running. www.ncbi.nlm.nih.gov
    Exercise Heart Disease Omega-3 Inflammation Muscle

    The physical stress of marathon running can promote exercise-induced muscle damage, reducing muscle force production, elevating blood cytokines, and driving systemic inflammation. Consequently, despite having high cardiorespiratory and neuromuscular fitness, marathon runners are susceptible to lower extremity muscle injuries, cardiac dysfunction, and arrhythmia, particularly as running intensity escalates. A recent study shows that supplemental omega-3 fatty acids ameliorate some of the harmful effects of endurance running.

    The study involved 24 male long-distance runners. Half of the runners received 3,000 milligrams (mg) of omega-3s (852 mg EPA; 1,602 mg DHA) daily for three weeks, and the other half took a placebo. After the third week of supplementation, the participants performed a downhill running exercise test. The researchers measured the participants' cardiac markers, inflammatory cytokines, and blood lipids and assessed their Omega-3 Index, a measure of omega-3 concentrations in red blood cell membranes.

    They found that the participants' Omega-3 Indices increased from 3.9 to 4.8, roughly 23 percent relative to baseline when they took supplemental omega-3s. Markers of cardiac injury (troponin and creatine kinase isoenzyme MB) and the inflammatory cytokine TNF-alpha decreased. Participants' HDL cholesterol levels also increased.

    These findings suggest that supplemental omega-3s ameliorate some of the harmful effects of endurance running, possibly due to omega-3s' potent anti-inflammatory properties. Learn more about the health effects of omega-3s in this episode featuring Dr. Bill Harris.

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  • BDNF emerges as a critical marker of omega-3 fatty acid levels in the brain. www.nature.com
    Brain Omega-3 BDNF

    The Omega-3 Index measures omega-3 fatty acid concentrations in red blood cells. It provides a reliable assessment of long-term intake and is highly reflective of fatty acid composition in most tissues, with one notable exception – the brain. A recent study suggests that brain-derived neurotrophic factor (BDNF), a protein involved in learning and memory, is a more reliable measure of brain omega-3 concentrations than the Omega-3 Index.

    Researchers gave rats and mice different types and amounts of supplemental omega-3 fatty acids, including docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and dietary fish and krill oils. Then, they measured the fatty acids in the animals' red blood cells (Omega-3 Index) and the BDNF concentrations in their plasma and brain tissues.

    They found that increased brain omega-3 levels were positively associated with elevated plasma BDNF but inversely associated with red blood cell concentrations, suggesting that plasma BDNF is a more dependable biomarker than the Omega-3 Index for evaluating the effectiveness of omega-3 supplementation and dietary intake in enhancing brain function.

    BDNF is critical for brain function, neurogenesis, neuronal survival, memory, and body weight regulation. Low BDNF concentrations are typical in psychiatric disorders but typically rise after antidepressant treatment and high omega-3 fatty acid doses. Exercise and DHA-rich diets also elevate BDNF, and some evidence suggests that BDNF mediates DHA’s beneficial brain effects.

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  • Fish oils in intravenous nutrition reduce infection risk by 57 percent and septic risk by 78 percent while shortening hospital stays. www.sciencedirect.com
    Nutrition Omega-3 Inflammation Immune System

    Parenteral nutrition is a method of delivering essential nutrients intravenously when a person is unable to receive nutrition via the digestive system. The solutions used in parenteral nutrition typically include a balanced mix of macro- and micronutrients to support health and promote recovery. A recent review found that parenteral nutrition solutions containing fish oils reduced the risk of infection and sepsis and shortened hospital stays in patients receiving parenteral nutrition.

    Researchers reviewed the findings of 47 randomized controlled trials investigating the effects of parenteral nutrition containing intravenous lipid (fat) emulsions on clinical outcomes in more than 3,600 hospitalized patients. The various emulsions contained one of several lipid types: fish oil, olive oil, medium-chain triglycerides (MCTs), soybean oil, or a combination of MCTs and soybean oil.

    They found that patients who received fish oil were 57 percent less likely to develop an infection than those receiving soybean oil. Similarly, the risk of infection decreased by 41 percent for MCTs/soybean oils and 44 percent for olive oils, compared to soybean oils. Furthermore, the likelihood of sepsis was 78 percent lower with fish oils than soybean oils. Hospital stays decreased by roughly two days among patients receiving fish oils.

    These findings suggest that including fish oil-based lipid emulsions in parenteral nutrition improves outcomes in hospitalized patients. Fish oils are rich in omega-3 fatty acids, which exert potent anti-inflammatory and immunomodulatory properties. Byproducts of omega-3 metabolism called specialized pro-resolving mediators (SPMs) have distinct roles in promoting the resolution of inflammation, restoring homeostasis, and supporting tissue repair. Learn more about SPMs in this episode featuring omega-3 expert Dr. Bill Harris.

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  • A new study reveals genetic influence on omega-3 metabolism in Hispanic Americans. www.sciencedaily.com
    Metabolism Omega-3 Genetics

    Omega-3 fatty acids are essential in human health, influencing multiple organ systems and physiological responses. However, a person’s omega-3 status varies depending on several factors, including their genetic makeup. A new study shows that genetic differences influence how Hispanic Americans metabolize omega-3s.

    Researchers conducted a genome-wide association study, a type of observational study that searches the genome for minor variations in people’s DNA within a particular population. Their analysis included more than 1,400 Hispanic Americans and more than 2,200 African Americans.

    They found that the two groups shared many genetic similarities regarding omega-3 metabolism with European Americans. However, they also identified distinct differences, some influencing how Hispanic Americans metabolize omega-3s. Most of these differences occurred in the FADS region on chromosome 11. FADS (fatty acid desaturase) is a gene that encodes a family of enzymes that convert saturated fatty acids into unsaturated and polyunsaturated fatty acids.

    These findings provide a better understanding of the genetics underlying omega-3 fatty acid metabolism in diverse genetic groups and underscore the importance of considering ancestry in genetic studies. Learn more about how genetic differences influence nutritional status in this episode featuring Dr. Rhonda Patrick.

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  • Higher fish and omega-3 intake linked to 12 percent lower hip fracture risk. www.nutraingredients-asia.com
    Diet Aging Omega-3 Bone

    Hip fractures can lead to a decline in self-reliance, diminished quality of life, and feelings of depression. However, some research suggests that consuming fish and omega-3 fatty acids influences a person’s risk of experiencing a hip fracture. A 2019 meta-analysis and systematic review found that higher fish and omega-3 intake reduces the risk of hip fracture by as much as 12 percent.

    Researchers reviewed the findings of 10 studies involving nearly 300,000 people. Seven of the studies followed people over time (prospective), and three compared groups with and without fractures (case-control).

    They found that people who consumed more fish had a lower risk of hip fractures, even when combining the results from prospective and case-control studies. They found the same protective effect for those who consumed higher omega-3s in their diets. Notably, the protective effect of fish and omega-3 intake remained only when considering larger prospective studies (involving 10,000 participants or more) or studies that included body mass index as a factor.

    These findings suggest that dietary intake of fish and omega-3s might promote bone health and reduce the risk of hip fractures. Other studies have proposed mechanisms by which omega-3s exert their beneficial effects. For example, one study found that DHA inhibits osteoclast formation and subsequent bone resorption by inhibiting the production of TNF-alpha, a pro-inflammatory molecule. A separate study demonstrated that resolvin, a byproduct of omega-3 metabolism, promotes bone preservation under inflammatory conditions and influences the PI3K-AKT pathway, a major signaling pathway implicated in many human diseases, including osteoporosis.

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  • Raising omega-3 fatty acids by 1 percent slows lung function decline almost as much as quitting smoking, new study finds. www.nih.gov
    Omega-3 Inflammation

    Inflammation plays a role in the decline of lung function and the development of chronic obstructive pulmonary disease, a lung condition that affects roughly 300 million people worldwide. However, omega-3s exert robust anti-inflammatory effects. A new study suggests that omega-3 fatty acids might slow the decline of lung function.

    Researchers conducted a two-part study. First, they reviewed data from the National Heart, Lung, and Blood Institute Pooled Cohorts Study, which measured plasma omega-3 concentrations in more than 15,000 participants. The study also assessed the participants' lung function, measured via forced expiratory volume-1 (FEV1) and forced vital capacity (FVC). FEV1 measures the volume of air one can exhale in one second; FVC measures the volume of air one can exhale forcefully in one breath.

    They found that higher concentrations of omega-3s, especially docosahexaenoic acid (DHA), a marine-derived omega-3 fatty acid, delayed lung function decline. Increasing DHA by just 1 percent of total fatty acids slowed forced expiratory volume losses by 1.4 milliliters (mL) per year and forced vital capacity by 2.0 mL per year. To provide context for these effect sizes, note that compared to non-smokers, current and former smokers experience approximately an 8.0 mL per year and 2.0 mL per year more rapid decline in lung function, respectively.

    In the second part of the study, they analyzed genetic data of more than 500,000 participants enrolled in the UK Biobank study to determine how genetic markers that predict dietary omega-3 fatty acid levels correlate with lung health. They found that higher omega-3 concentrations were associated with better lung function.

    These findings suggest that higher blood concentrations of omega-3 fatty acids, especially DHA, can benefit lung health. Learn more about omega-3s in our comprehensive overview article.

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  • Study reveals a sixfold decrease in C-reactive protein levels among obese women who took omega-3s during pregnancy. www.ncbi.nlm.nih.gov
    Obesity Omega-3 Inflammation Pregnancy Supplements CRP

    Pregnant women with obesity often experience high levels of inflammation. But a new study shows that omega-3s may reduce inflammation during pregnancy. Women with obesity who took omega-3 fatty acids during their pregnancies experienced a sixfold reduction in C-reactive protein, a marker of inflammation.

    The study involved 49 pregnant women with obesity. Half of the women took an omega-3 supplement providing 800 milligrams of docosahexaenoic acid (DHA) and 1,200 milligrams of eicosapentaenoic acid (EPA) daily, starting before week 16 of their pregnancies and continuing until delivery. The other half took a placebo containing wheat germ oil. Researchers measured the women’s inflammatory biomarkers before and after the intervention.

    They found that the women’s omega-3 levels increased markedly following the intervention, and their C-reactive protein levels decreased sixfold. Inflammatory gene expression in adipose and placental tissues also decreased.

    These findings suggest that omega-3 fatty acids reduce inflammation in pregnant women with obesity, aligning with evidence demonstrating that omega-3 fatty acids modulate inflammation by inhibiting the production of pro-inflammatory cytokines and eicosanoids. Furthermore, byproducts of omega-3 metabolism called specialized pro-resolving mediators, or SPMs, help resolve inflammation. Learn more about SPMs in this clip featuring omega-3 expert Dr. Bill Harris.

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  • Omega-3 supplementation in mice reverses aging effects on brain's lipid rafts, enhancing cognitive function. onlinelibrary.wiley.com
    Aging Omega-3 Memory

    Lipid rafts – cholesterol-filled “bubbles” found in neuronal cell membranes – play a crucial role in synaptic plasticity and memory formation. However, lipid rafts undergo extensive changes during aging, ultimately contributing to cognitive decline. A new study in mice shows that omega-3 fatty acids preserve lipid raft integrity and bolster cognitive function.

    Researchers fed young and old female mice a regular diet or a diet supplemented with omega-3 fatty acids. Then they examined the animals' brains to determine the omega-3s' effects on the structure and properties of the lipid rafts.

    They found that older mice fed a regular diet exhibited changes consistent with lipid raft aging, including reduced omega-3 fatty acid concentrations, increased membrane lipid saturation, and altered lipid composition. However, omega-3 supplementation reversed these changes to the point where they resembled the lipid rafts typically seen in younger mice. In addition, omega-3 supplementation influenced the distribution and accumulation of glutamate receptors and ion channels involved in synaptic plasticity, potentially influencing memory formation.

    These findings suggest that omega-3 fatty acids counteract age-related changes in the brain, specifically in lipid rafts, and preserve cognitive function and memory in aging. Learn more about omega-3s' roles in preserving cognitive function in this clip featuring Dr. Axel Montagne.

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  • DHA-rich diet protects against memory deficits and loss of smell in Alzheimer's-prone APOE4 mice, reveals new study. link.springer.com
    Brain Alzheimer's Aging Omega-3 Memory Genetics

    A diminished or lost sense of smell is a common feature of the early stages of Alzheimer’s disease and other forms of dementia. But a new study in mice that carry the APOE4 gene variant, the primary genetic risk factor for Alzheimer’s disease, shows that DHA – a type of omega-3 fatty acid found in fish – protects against these losses. APOE4-carrying mice that ate a DHA-rich diet retained their sense of smell and the ability to distinguish between objects based on their scent.

    Researchers fed normal mice and APOE4 carriers a regular diet or one supplemented with DHA. Then, using MRI scans, they assessed the animals' brain structures and studied their behavior related to smell and the recognition of new objects. They also measured biomarkers related to cell death and inflammation.

    They found that the APOE4-carrying mice given a regular diet exhibited memory deficits and difficulty adjusting to new smells and distinguishing between different objects. In addition, their brains showed increased signs of inflammation in the olfactory bulb – the area responsible for the sense of smell. However, APOE4-carrying mice that ate the DHA-rich diet did not exhibit these characteristics.

    These findings suggest that a DHA-rich diet benefits APOE4 carriers. Learn more about the beneficial effects of DHA in our comprehensive omega-3 overview article.

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  • Maternal vitamin D deficiency linked to potential developmental disorders, emphasizing a role in dopamine signaling. neurosciencenews.com
    Vitamin D Brain Omega-3 Neurotransmitter Schizophrenia Dopamine

    Dopamine is a neurotransmitter best known for its role in motor, motivation, and pleasure control. A new study highlights vitamin D’s influence on dopamine signaling and emphasizes its essential role in the normal development of dopamine-producing cells.

    Researchers developed three cell lines to mimic the natural process of embryonic development, during which cells differentiate (specialize) into dopamine-producing neurons. Then they cultured the cells in the presence or absence of vitamin D.

    They found that vitamin D participated in neuronal growth and branching, the rearrangement of presynaptic proteins, and the production and release of dopamine. The researchers posited that glial-derived growth factor, a vitamin D-dependent factor that promotes dopamine neuron differentiation, was the mechanism driving these effects.

    These findings suggest that vitamin D plays multiple roles in dopamine signaling, with potential implications for neurodevelopmental disorders like schizophrenia, ADHD, and autism. They also underscore the importance of adequate maternal vitamin D status during pregnancy.

    Interestingly, vitamin D and omega-3 fatty acids may synergistically work to support neurodevelopment further. Read this open-access peer-reviewed article by Dr. Rhonda Patrick to learn more.

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  • Fish oil amplifies the strength-promoting effects of resistance training. portlandpress.com
    Exercise Omega-3

    Resistance training builds muscle mass and strength by promoting muscle growth, increasing muscle fiber size, and enhancing the body’s ability to generate force. A recent study shows that omega-3 fatty acids enhance the effects of resistance training on strength gains. Healthy young adults who took fish oil supplements – which are rich in omega-3s – while engaging in a resistance training program showed greater strength gains than those who took a placebo.

    The study involved 28 healthy young adults who engaged in a 10-week resistance training program. Half of the participants took 4.5 grams of fish oil per day (providing 2.275 grams of EPA + 1.575 grams of DHA), while the other half took a placebo. Before and after the intervention, they measured the participants' blood omega-3 concentrations. Using the one-repetition maximum (1RM) method, they also assessed the participants' gains in absolute strength (the total amount of weight lifted ) and relative strength (the comparison of a person’s lifting capacity to their body weight).

    They found that blood omega-3 concentrations increased by 109 percent among the participants who took fish oil, but increased by only 1.3 percent among those who took the placebo. Both groups showed similar increases in lean body mass and decreases in fat mass and body fat percentage. However, those who took the fish oil showed considerable absolute and relative strength gains in the 1RM bench press compared to the placebo group. Absolute strength increased by 17.7 percent in the fish oil group versus 9.7 percent in the placebo group, and relative strength increased by 17.6 percent versus 7.3 percent. Absolute strength gains in the 1RM squat were similar between groups, at 28.8 percent versus 20.5 percent; however, relative strength gains for the 1RM squat were higher in the fish oil group, at 29.3 percent versus 17.9 percent.

    These findings suggest that fish oil supplementation during resistance training enhances muscle strength gains. The study investigators posited that these improvements were due in part to enhanced muscle protein synthesis, aligning with other research demonstrating that fish oil supplementation induced a 50 percent increase in muscle protein synthesis.

    Coming soon: Our next FMF episode will feature Dr. Chris McGlory (one of the authors of this study), whose work focuses on the effects of omega-3 fatty acids on muscle protein synthesis.

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  • Omega-3s improve metabolic markers in women with gestational diabetes. www.sciencedirect.com
    Diabetes Insulin Resistance Omega-3 Inflammation Pregnancy Insulin

    Omega-3s improve metabolic markers in women with gestational diabetes.

    Gestational diabetes, a form of diabetes that occurs only during pregnancy, carries many health concerns for women, including an increased risk of developing type 2 diabetes in later life. A new study shows that omega-3 fatty acids may improve metabolic markers associated with gestational diabetes. Women who took omega-3s during their pregnancies had healthier blood glucose, triglyceride, and cholesterol levels than those who didn’t.

    Researchers analyzed the findings of six randomized controlled trials that investigated the effects of omega-3s in women with gestational diabetes. The studies included more than 330 pregnant women, and the duration of the various trials was six weeks. Omega-3 doses ranged from 1 to 2 grams per day.

    They found that across the six studies, markers of glucose metabolism (fasting glucose, fasting insulin, and insulin resistance), lipid metabolism (triglycerides and very low-density lipoprotein cholesterol), and inflammation (C-reactive protein) were lower among women who took omega-3s than those who took a placebo. Levels of high-density lipoprotein cholesterol – often referred to as “good” cholesterol – increased.

    This analysis suggests that omega-3 fatty acids, which are perhaps best known for their cardioprotective and neuroprotective properties, positively influence metabolism in pregnant women. It also aligns with the findings of a previous analysis, which found that compared to women who took a placebo, those who took supplemental omega-3s had considerably lower fasting blood sugar levels and insulin resistance. Learn about other health benefits associated with omega-3s in our comprehensive overview article.

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  • Higher omega-3 intake may reduce breast cancer risk by half. www.verywellhealth.com
    Nutrition Cancer Diet Breast Cancer Omega-3

    Higher intake of omega-3 fatty acids may reduce the risk of breast cancer, a 2022 study found. Women with the highest omega-3 intake were as much as 49 percent less likely to develop breast cancer than those with the lowest intake.

    Researchers conducted a study that included more than 3,200 women, roughly half of whom had breast cancer. The women provided information about what they typically ate, including foods rich in omega-3 fatty acids, and whether they were pre- or postmenopausal.

    The researchers found that a higher intake of omega-3 in the form of alpha-linolenic acid reduced breast cancer risk by 49 percent; a higher intake in the form of eicosapentaenoic acid reduced risk by 32 percent. The links between omega-3s and breast cancer risk were strongest among premenopausal women and women with hormone-sensitive tumors. Interestingly, higher omega-3 intake markedly reduced the risk of breast cancer among women who had obesity or overweight but not among those who had healthy weights.

    These findings suggest that omega-3s reduce the risk of breast cancer, the second leading cause of cancer-related death among women. Inflammation plays a key role in the pathogenesis of many cancers, including breast cancer. Learn how omega-3 fatty acids reduce inflammation in this clip featuring Dr. Bill Harris.

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  • Omega-3s may help reduce bone loss through inhibition of NF-kB, a central mediator of pro-inflammatory gene induction www.sciencedaily.com
    Omega-3 Inflammation Bone

    Omega-3 fatty acids may help reduce bone loss, a 2010 study showed. When astronauts – who often experience bone loss after periods of weightlessness – consumed omega-3s during short-duration space missions, they experienced less bone loss.

    Researchers investigated the effects of omega-3s on bone in various settings that induce or replicate weightlessness-related bone loss: cells in culture, astronauts returning from short-duration shuttle missions, and healthy people who experienced 16 days of ground-based bed rest.

    They found that in cultured cells, omega-3s inhibited the activity of nuclear factor-κB (NF-κB), a signaling molecule that is involved in the pathogenesis of bone loss. When astronauts experienced even short-term weightlessness during space missions, they had elevated NF-κB levels, but those who consumed higher quantities of omega-3s during the missions experienced less bone loss than those who consumed less. Finally, when healthy people who experienced prolonged bed rest were given supplemental omega-3s, they experienced less bone loss than those who did not take omega-3s.

    These findings suggest that omega-3s reduce bone loss in settings of weightlessness or bed rest, with relevance for people on earth who are at risk for bone loss. Resistance training helps support bone health, too. Learn more in this clip featuring Dr. Brad Schoenfeld.

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  • Could omega-3 counteract diseases of aging through epigenetic modification of the IL-6 promoter? www.ncbi.nlm.nih.gov
    Omega-3 Inflammation Genetics

    Higher omega-3 fatty acid consumption could play a unique role in mitigating chronic inflammation by altering the methylation pattern of the interleukin-6 (IL-6) promoter, reducing the activity of this inflammatory cytokine. This epigenetic mechanism highlights omega-3’s capacity to govern gene expression and shape the genetic landscape, transcending its contributions to cell membrane dynamics or mediator production and positioning its effects at the molecular blueprint level rather than merely fine-tuning cellular responses.

    The relationship between IL-6 and human health is multifaceted: Interleukin-6 serves as a critical component of the immune response by mediating the acute phase response and fostering beneficial outcomes such as insulin sensitization after exercise. However, when chronically elevated, it can also contribute to age-related chronic diseases.

    Chronic immune activation is increasingly recognized as a powerful contributor to the aging process. Developing safe and effective strategies to counteract this persistent activation, which intensifies with age, is essential for promoting healthy aging. However, given that IL-6 also plays a role in healthy physiological functions, pharmacological interventions targeting its action overtly may lead to unintended side effects over time.

    A pivotal 2015 study emphasizing the epigenetic effects potentially triggered by increased omega-3 consumption involved over 800 participants from the Genetics of Lipid Lowering Drugs and Diet Network (GOLDN). This investigation explored the interplay between genetic factors and dietary changes in influencing inflammatory markers in the blood. Researchers analyzed blood samples to assess various inflammatory markers, methylation levels, and omega-3 concentrations.

    Results demonstrated that individuals with higher concentrations of omega-3s, particularly docosahexaenoic acid (DHA) derived from fatty fish, exhibited lower IL-6 levels and reduced methylation of the IL-6 promoter at a CpG site called cg01770232. This association between lower methylation levels of the IL-6 promoter and reduced circulating IL-6 emphasizes the significance of omega-3s in mitigating chronic inflammation through DNA epigenetics, which may have a profound cumulative impact on human health over time and possibly even longevity.

    DNA methylation is a natural biochemical process that modifies the activity of a DNA segment without altering its sequence, ultimately regulating gene expression. Interleukin-6 is a pro-inflammatory cytokine that is induced in response to infection, trauma, or other disease states. Elevated IL-6 levels have been linked to poor clinical outcomes in cardiovascular disease and an increased risk of premature death from all causes in older adults.

    It is worth noting that some individuals carrying a specific genetic variant of IL-6 did not experience the same methylation changes from omega-3 consumption, which suggests that the genetic makeup of some individuals may influence the degree of beneficial physiological response to omega-3s within certain biological domains.

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  • Omega-3s may increase levels of arginine, boosting nitric oxide production. www.nutraingredients-usa.com
    Exercise Omega-3 Nitric Oxide

    A new study shows how omega-3 fatty acids increase nitric oxide production – a molecule that supports and enhances athletic performance. Endurance athletes who consumed supplemental omega-3s had higher blood levels of arginine, an amino acid involved in nitric oxide production.

    The study involved 26 men who underwent endurance training for 12 weeks. Half of the men took an omega-3 supplement (approximately 3 grams daily) for the duration of the training, while the other half did not. Researchers measured their Omega-3 Indices and blood amino acid levels before and after the intervention.

    They found that the men who took the supplemental omega-3s had higher Omega-3 Indices than those who did not. These higher indices corresponded with higher blood arginine levels – indirect indicators of increased nitric oxide synthesis and bioavailability.

    Nitric oxide is a molecule produced in the body’s blood vessels and from precursors acquired in the diet via nitrate-containing foods, such as beets and green leafy vegetables. It plays crucial roles in regulating vasodilation, heart rate, and mitochondrial respiration.

    Omega-3s are essential fatty acids that play important roles in cardiovascular health. An abundance of research shows that supplemental omega-3s enhance muscle function and recovery. Learn more about omega-3s in our comprehensive overview article and this episode featuring omega-3 expert Dr. Bill Harris.

    These findings suggest that omega-3 supplementation support nitric oxide production – potentially boosting athletic performance. This was a small study, however, and larger studies are needed to confirm these findings.

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  • Higher omega-3 status may confer protection against COVID-19, according to a new study. www.ncbi.nlm.nih.gov
    Omega-3 Inflammation Immune System COVID-19

    Omega-3 fatty acids may protect against COVID-19, a new study shows. People with higher levels of omega-3s in their red blood cells were less likely to contract COVID-19 or require hospitalization if infected.

    Researchers calculated the concentrations of docosahexaenoic acid (DHA), a type of omega-3 derived from fatty fish, in the blood of more than 110,000 people enrolled in the UK Biobank study. They also calculated the participants' Omega-3 Index – a measure of total omega-3 fatty acid concentrations in red blood cells. They reviewed the participants' medical records to determine if they had ever contracted COVID-19 and, if so, the severity and outcome of their disease.

    They found that people with the highest Omega-3 Indices (8 percent) were less likely to contract COVID-19 or have a severe outcome than those with the lowest Indices (3.5 percent). Those with the highest DHA levels were 21 percent less likely to test positive for COVID-19 and 26 percent less likely to be hospitalized due to COVID-19 infection.

    In silico (computer modeling) experiments demonstrate that one of the mechanisms driving omega-3s' protective effects in the setting of COVID-19 may be related to their capacity to prevent the spike protein, the primary antigenic component of SARS-CoV-2, from binding to cellular receptors that allow the virus to enter cells. Other evidence points to the anti-inflammatory properties of omega-3s, which may reduce host inflammatory response and disease severity.

    These findings suggest that omega-3s confer protection against COVID-19. Listen to former FMF guest and omega-3 expert Dr. Bill Harris elaborate on this study.

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  • Maternal omega-3 potentiates fetal brown fat via synergistic action of miRNA production and histone modifications, possibly a lifelong benefit www.sciencedirect.com
    Metabolism Omega-3 Development Metabolic Syndrome Brown Fat

    Omega-3 supplementation during pregnancy promotes brown fat formation in offspring.

    A new study in mice showed that omega-3 fatty acid consumption during pregnancy and lactation promoted the formation of brown fat in offspring. Omega-3s also increased energy expenditure and cold resistance.

    Researchers fed female mice either a diet rich in omega-3 fatty acids or a diet devoid of omega-3s throughout their pregnancies and lactation. They measured their offspring’s brown fat and energy expenditure and assessed their capacity to maintain their core body temperature in cold temperatures.

    They found that the mice whose mothers ate a diet rich in omega-3s had higher concentrations of brown fat than those whose mothers did not consume omega-3s. In addition, they had higher energy expenditure and were more efficient at maintaining their core body temperature in cold temperatures. Genetic analysis revealed that the increase in brown fat synthesis was mediated via epigenetic mechanisms. You can learn more about epigenetic mechanisms in our article here.

    Brown fat, also known as brown adipose tissue, is found in all mammals and is particularly abundant in newborns. Unlike white fat, brown fat is metabolically active tissue that is rich in mitochondria. It helps maintain body temperature during cold exposure, during which its uptake of glucose is eightfold higher than that of muscle tissues, driving increases in energy expenditure.

    Cold exposure increases brown fat activity in humans, possibly benefitting whole-body glucose utilization and insulin sensitivity. Learn more about the effects of cold exposure in our overview article.

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  • High-dose omega-3 treatment expression of Mfd2a omega-3 DHA transporter in retina and blood vessels www.sciencedirect.com
    Brain Omega-3 Eyes Blood-Brain Barrier

    From the publication:

    Most importantly, our results revealed that high-dose fish oil supplementation was able to induce the expression of Mfsd2a, a major DHA transporter in the retina on both transcriptional and translational levels, simultaneously increasing the Mfsd2a expression on the blood vessels after only three weeks of treatment. It was suggested that the low expression of Mfsd2a in the retina might be one reason why DHA therapy fails to alleviate the symptoms of diabetic retinopathy (DR) and that the combined use of Mfsd2a overexpression and DHA therapy may have synergistic effects. It is thus conceivable that the high dose fish oil supplementation can serve as a potential adjuvant in the therapies or as a prophylactic in the early stages of disease for the impaired blood-retinal barrier through the up-regulation of Mfsd2a expression.

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  • Having kidney disease increases the risk of bleeding in the brain. www.ncbi.nlm.nih.gov
    Diabetes Omega-3 Blood-Brain Barrier

    A 2020 study found that kidney disease increases the risk of having tiny brain hemorrhages called microbleeds. People with kidney disease were five times more likely to have microbleeds than those with normal kidney function.

    Researchers studied the effects of kidney disease on cultured brain endothelial cells and in mice. They also tracked the progression of microbleeds in people who had kidney disease or were healthy.

    They found that exposing the cells to urea – a byproduct of protein metabolism that builds up in the blood during kidney disease – damaged the endothelial cells' integrity, compromising their capacity to maintain the blood-brain barrier. The mice with kidney disease had twice as many microbleeds in their brains as healthy mice and showed signs of increased blood-brain barrier permeability. Fifty percent of the people who had kidney disease had microbleeds, whereas just 10 percent of those who were healthy had microbleeds.

    Microbleeds are cerebral microhemorrhages that occur due to cerebral amyloid angiopathy, chronic hypertension, and other vascular conditions. Having a high microbleed count is associated with impaired cognitive function. Microbleeds are a hallmark of cerebral small vessel disease.

    Evidence suggests that omega-3 fatty acids reduce the risk of chronic kidney disease. Omega-3 fatty acids may protect the kidneys by improving endothelial function, reducing blood pressure, and maintaining healthy blood lipids. Learn more about the benefits of omega-3s in our overview article.

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  • A meta-analysis of more than 884 studies (RCTs) finds omega-3, folic acid and CoQ10 among the micronutrients that reduce cardiovascular risk. (2022) www.sciencedaily.com
    Vitamin D Vitamin C Omega-3 Melatonin Magnesium Curcumin Selenium Folate Zinc Polyphenol Carotenoids Cardiovascular Supplements

    Omega-3 fatty acids, folic acid, and CoQ10 reduce the risk of cardiovascular disease.

    Some nutritional components benefit cardiovascular health, but others have no effect on cardiovascular health or may even harm it, according to a recent study. Nutritional components providing the greatest benefit include omega-3 fatty acids, folic acid, and coenzyme Q10 (CoQ10), a vitamin-like compound produced in the body.

    Researchers analyzed the findings of more than 880 trials involving more than 880,000 participants that investigated the benefits of various macronutrients, micronutrients, and bioactive compounds on cardiovascular health.

    They found that the nutritional components had varied effects on cardiovascular health. For example, while omega-3 fatty acids, folic acid, and CoQ10 reduced the risk of cardiovascular disease, selenium and vitamins C, D, and E had no effect on the risk for either cardiovascular disease or type 2 diabetes (which often coincides with cardiovascular disease). On the other hand, beta-carotene (a vitamin A precursor) increased the risk of death from all causes. The researchers did not investigate the effects of the various nutritional components in combination versus alone.

    This analysis demonstrates that nutrition plays important roles in maintaining cardiovascular and metabolic health and supports the findings of large, epidemiological studies that have demonstrated that adherence to dietary patterns that are rich in omega-3 fatty acids, folic acid, and CoQ10, such as the Mediterranean Diet, for example, improves cardiometabolic health.

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  • The omega-3 fatty acid DHA increased estradiol production in the brains of mice by more than twofold, thereby suppressing induced seizures. (2017) www.sciencedaily.com
    Brain Hormones Omega-3 Estrogen

    From the article:

    One group was fed a diet consisting of soybean oil, another on cottonseed oil, and a third on cottonseed oil in addition to DHA supplements.

    These two oils used were chosen due to the differing yields of DHA obtained from them, i.e. the body produces more DHA from soybean oil than cottonseed oil. The third group were also fed on cottonseed oil, but also crucially along with DHA supplements.

    After 28 days on these diets, the three groups were exposed to seizure inducing drugs. The group fed on soybean oil took longer to exhibit seizures, and when they did occur they were of a shorter duration than those fed on cottonseed oil. However, the mice fed on cottonseed oil with DHA supplementation, took far longer for seizures to take hold – proving that dietary sourced DHA was a key contributing factor.

    When the researchers examined the brains of these mice they found that the soybean oil fed ones had over twice the concentration of estrogen present as those fed solely on cottonseed oil. The mice fed on cottonseed with DHA supplementation had even higher levels of the hormone, suggesting that estrogen production affects seizures, and that this is directly connected to DHA’s presence.

    In order to prove this link between estrogen concentration in the brain and omega-3 fatty acid intake/DHA-synthesis, a second experiment was carried out.

    This time, one group of mice were again fed on cottonseed oil, and another group on cottonseed oil with DHA supplementation. In addition, a third group was fed on cottonseed oil with DHA supplements – and also Letrozole – a drug which prevents estrogen synthesis.

    When seizures were induced this time round, the group exposed to Letrozole were found to have seizures much earlier than those fed on cottonseed fortified with DHA, thus confirming estrogens importance in preventing seizures.

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  • DHA – an omega-3 fatty acid – improves intelligence scores in children born prematurely. neurosciencenews.com
    Omega-3 Development

    A new study shows that premature infants who received supplemental DHA, a type of omega-3 fatty acid, at birth performed better on intelligence tests later in childhood than those who did not receive DHA. This was true regardless of whether the infants were fed breast milk, formula, or both.

    Researchers monitored the cognitive performance of more than 650 children born before 29 weeks' gestation. From birth until roughly the age of 36 weeks' gestation, about half of the children received DHA (60 milligrams per kilogram of body weight per day) via tube feeding, while the other half did not. When the children were five years old, they took a standardized intelligence test.

    The researchers found that children who had received DHA as infants performed better on the intelligence tests – about 3.5 points higher – than the children who did not receive DHA.

    DHA, or docosahexaenoic acid, is found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and tuna. It plays important roles in neurological development. The bulk of DHA accumulation in the brain occurs during the final trimester of pregnancy.

    This study demonstrates that DHA may benefit cognitive performance in children born prematurely. Interestingly, evidence suggests that DHA can reduce the risk of premature birth. Learn more in this clip featuring Dr. Bill Harris.

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  • Higher levels of omega-3s in mid-life protect the brain from shrinkage and preserve cognitive function. www.nutritionaloutlook.com
    Brain Aging Omega-3

    Having higher blood levels of omega-3 fatty acids in midlife is linked with greater brain volume and better cognitive function, potentially reducing the risk of cognitive decline later in life, new research finds. The fatty acids may also protect the brain against white matter hyperintensities – areas in the brain that often indicate cerebral small blood vessel disease, a risk factor for dementia.

    Researchers measured the red blood cell concentrations of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) of more than 2,100 middle-aged adults and calculated each participant’s Omega-3 Index, which gauges long-term exposure to EPA + DHA in red blood cells. They measured the participants' brain volumes, reviewed their scores on cognitive tests, and determined whether they were carriers of APOE-4, a gene that influences dementia risk.

    They found that the effects of omega-3s differed according to APOE-4 status. Whereas non-carriers of APOE-4 who had a higher Omega-3 Index or DHA concentrations had larger hippocampal volumes, APOE-4 carriers who had higher EPA concentrations tended to have better abstract reasoning. APOE-4 carriers also had fewer white matter hyperintensities if all their omega-3 measures were higher.

    Omega-3 fatty acids play critical roles in human health and may reduce the risk of many aging-related diseases. The findings from this study suggest that having higher blood concentrations of omega-3s in mid-life preserves brain health and promotes aspects of cognitive function. Learn more about the Omega-3 Index in this clip featuring Dr. Bill Harris.

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  • Omega-3 fatty acids protect against DNA damage. pubs.rsc.org
    Omega-3 DNA Damage

    Cellular DNA is subject to tens of thousands of injuries each day that arise from both endogenous sources, such as free radicals produced during normal metabolism, and exogenous sources, such as cytotoxic drugs, ionizing radiation, and cigarette smoke, among others. DNA damage induces genomic instability, a hallmark of aging. Evidence from a 2020 study suggests that omega-3 fatty acids protect against DNA damage.

    The study involved 140 healthy children and adolescents (aged 9 to 13 years). Researchers assessed the children’s body measurements and collected blood samples to measure nutritional status (particularly the omega-3 fatty acids EPA and DHA, retinol, beta-carotene, and riboflavin) and DNA damage.

    They found that a higher intake of the omega-3 fatty acids EPA and DHA was associated with less DNA damage. These findings held true even after considering other factors that influence DNA integrity, such as the children’s age, sex, body mass index, and others. The authors posited that the DNA-protective effects of EPA and DHA may be related to their capacity to resolve inflammation, a consequence of DNA damage.

    These findings suggest that omega-3s reduce DNA damage in children. [Learn more about omega-3s in our overview article.](LINK)

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  • Women with higher omega-3 intake are more likely to conceive. www.ncbi.nlm.nih.gov
    Omega-3

    As many as 48 million women worldwide experience infertility. Although many factors influence fertility, an abundance of evidence suggests that nutrition is a key player. Findings from a recent study suggest that women who take omega-3 fatty acids are 1.5 times more likely to conceive than those who do not.

    Omega-3 fatty acids are polyunsaturated fats that play critical roles in human health throughout the lifespan. Higher intake of omega-3s is associated with a reduced risk of many diseases, and some evidence indicates that these fatty acids play important roles in both male and female fertility.

    The study involved more than 900 women between the ages of 30 and 44 years who were enrolled in the Time to Conceive study and had no history of infertility. Investigators collected information about the women’s menstrual cycles and supplement and medication use.

    They found that women who took omega-3 supplements were 1.5 times more likely to conceive than those who did not take them. The authors noted that because this was not a randomized, controlled trial, the women who took omega-3s might represent a more health-conscious group. However, the findings held true even after considering other factors that influence fertility, including age, obesity, race, having a previous pregnancy, and intake of vitamin D, prenatal vitamins, and multivitamins.

    These findings suggest that omega-3 fatty acids positively influence female fertility. [Learn more about the health benefits omega-3s in our overview article.](LINK)

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  • Higher omega-6:omega-3 ratios may be associated with progressive increases in TNF-α and interleukin-6 levels as depressive symptoms increase. (2007) www.sciencedaily.com
    Omega-3 Inflammation Depression IL-6 TNF-Alpha

    From the article:

    The study, conducted in OSU’s Institute for Behavioral Medicine Research, focused on a group of 43 middle-aged to elderly men and women, nearly half of which were the caregiver spouses of people with Alzheimer’s or other dementias. By including caregivers who typically report greater stress and more depression than similar ad ults who are not caregiving, the researchers could look at how depression and diet might interact to affect inflammation.

    […]

    The analysis showed that participants who had much more omega-6 – compared to omega-3 – fatty acids, and who also were reporting more symptoms of depression, had much higher levels of IL-6 and TNF-alpha, two cytokines which enhance inflammation.

    “The data suggest that higher depression and a poorer diet in terms of omega-3 can work together to promote inflammation. Other researchers have shown that clinically depressed people – those with more severe depression – often have lower omega-3 levels in their blood, and several studies have shown that supplementing diets with omega-3 improves depression,” Kiecolt-Glaser said, although the reason isn’t clear.

    […]

    “This study has shown that even in people who did not take supplements, maybe just a little bit more omega-3, could help reduce their markers for both stress and depression,” Belury said.

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  • Omega-3 supplementation altered interleukin-6 levels by -12% (vs +36% in placebo group) and TNF-α by -2.3% (vs +12% in placebo group). (2012) www.sciencedaily.com
    Obesity Omega-3 Inflammation IL-6 TNF-Alpha

    From the article:

    The scientists recruited 138 adults – 45 men and 93 women – who were in good health, but who were either overweight or obese and lived sedentary lives. Their average age was 51 years. Based on body mass index, a measure of weight relative to height, 91 percent of the participants were overweight and 47 percent were obese.

    […]

    Participants received either a placebo or one of two different doses of omega-3 fatty acids – either 2.5 grams or 1.25 grams per day. The supplements were calibrated to contain a ratio of the two fish oil fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), of seven to one. Previous research has suggested that EPA has more anti-inflammatory properties than does DHA.

    After four months, participants who had taken the omega-3 supplements had significantly lower levels in their blood of two proteins that are markers of inflammation, also called pro-inflammatory cytokines. The low-dose group showed an average 10 percent decrease in the cytokine interleukin-6 (IL-6), and the high-dose group’s overall IL-6 dropped by 12 percent. In comparison, those taking a placebo saw an overall 36 percent increase in IL-6 by the end of the study.

    Levels of the cytokine tumor necrosis factor-alpha (TNF-a) also dropped, but in a more modest way, by 0.2 percent and 2.3 percent in the low- and high-dose groups, respectively. The placebo group’s TNF-a increased by an average of 12 percent.

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  • Women with higher omega-3 intake are more likely to conceive. academic.oup.com
    Omega-3 Pregnancy Development

    As many as 48 million women worldwide experience infertility. Although many factors influence fertility, an abundance of evidence suggests that nutrition is a key player. Findings from a recent study suggest that women who take omega-3 fatty acids are 1.5 times more likely to conceive than those who do not.

    Omega-3 fatty acids are polyunsaturated fats that play critical roles in human health throughout the lifespan. Higher intake of omega-3s is associated with a reduced risk of many diseases, and some evidence indicates that these fatty acids play important roles in both male and female fertility.

    The study involved more than 900 women between the ages of 30 and 44 years who were enrolled in the Time to Conceive study and had no history of infertility. Investigators collected information about the women’s menstrual cycles and supplement and medication use.

    They found that women who took omega-3 supplements were 1.5 times more likely to conceive than those who did not take them. The authors noted that because this was not a randomized, controlled trial, the women who took omega-3s might represent a more health-conscious group. However, the findings held true even after considering other factors that influence fertility, including age, obesity, race, having a previous pregnancy, and intake of vitamin D, prenatal vitamins, and multivitamins.

    These findings suggest that omega-3 fatty acids positively influence female fertility. [Learn more about the health benefits omega-3s in our overview article.](LINK)

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  • Omega-3 fatty acids reduce blood pressure.
    Omega-3 Blood Pressure

    Nearly 10 million people die every year from high blood pressure-related conditions, such as heart attacks, stroke, and irregular heartbeats. Robust evidence demonstrates that dietary components play important roles in preventing or managing high blood pressure Findings from a recent umbrella meta-analysis suggest that omega-3 fatty acids reduce blood pressure.

    Omega-3 fatty acids are polyunsaturated fats that play critical roles in human health, participating in a wide range of biochemical pathways and processes and modulating the expression of genes throughout the lifespan. A growing body of evidence indicates that omega-3 fatty acids may prevent or ameliorate multiple conditions associated with cardiovascular disease.

    The investigators conducted an umbrella meta-analysis, a type of review that analyzes the findings of previous meta-analyses. In all, they reviewed 10 meta-analyses, involving more than 6,300 ethnically and geographically diverse participants ranging in age from 34 to 55 years. Omega-3 doses ranged from 2.2 to 6 grams per day, and the duration of supplementation ranged from 4 to 29 weeks.

    The investigators found that omega-3s reduced both systolic and diastolic blood pressure, and this effect was greater in studies that used higher doses for a longer duration. The number and ages of participants influenced the effect, as well, with studies that included fewer than 400 participants or those with participants over the age of 45 years reflecting a greater effect. Learn more about the health effects of omega-3s in this episode featuring Dr. Bill Harris.

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  • Antidepressant effects of omega-3 EPA may occur in the brain even though brain content is low (it is present in microglia and involved in signaling) www.sciencedirect.com
    Brain Omega-3 Inflammation Depression Immune System Behavior

    From the article:

    It was previously assumed that because EPA is extremely low in the brain it did not cross the blood-brain barrier and any therapeutic effects it exerted would be via the periphery. However, more recent studies have established that EPA does enter the brain, but is rapidly metabolised following entry. While EPA does not accumulate within the brain, it is present in microglia and homeostatic mechanisms may regulate its esterification to phospholipids that serve important roles in cell signaling. Furthermore, a variety of signaling molecules from EPA have been described in the periphery and they have the potential to exert effects within the brain. If EPA is confirmed to be therapeutic in major depression as a result of adequately powered randomized clinical trials, future research on brain EPA metabolism could lead to the discovery of novel targets for treating or preventing major depression.

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  • Study shows people with a high omega-3 DHA level in their blood are at 49% lower risk of Alzheimer’s www.eurekalert.org
    Alzheimer's Omega-3

    Higher DHA concentrations cut Alzheimer’s disease risk by half.

    Docosahexaenoic acid (DHA) is an omega-3 fatty acid found in krill oil and the meat and roe of salmon, flying fish, and pollock. When consumed in the diet (or obtained from dietary supplements), DHA preferentially accumulates in the human brain, where it plays essential roles in normal brain function. Findings from a recent study suggest that higher concentrations of DHA in red blood cells protect against Alzheimer’s disease.

    The concentration of omega-3 fatty acids in red blood cells, referred to as the “omega-3 index,” is an indicator of long-term omega-3 exposure, analogous to the HbA1c test for long-term blood glucose concentrations. In general, people who have high blood concentrations – an omega-3 index of about 8 to 12 percent – are far less likely to die from all causes of premature death than those with lower concentrations.

    The investigators drew on data collected in the Framingham Offspring Cohort study, an ongoing study of the effects of lifestyle risk factors on cardiovascular, neurological, and other types of disease outcomes across three generations of participants. Their investigation, which involved nearly 1,500 adults (65 years and older) who did not have dementia, examined whether red blood cell concentrations of DHA influenced the participants' Alzheimer’s disease risk, especially those who carried the APOE4 gene, the primary genetic risk factor for the disease. They categorized the DHA concentrations across five levels and tracked the participants' health for seven years.

    They found that participants whose red blood cell DHA concentrations were in the top fifth were roughly half as likely to develop Alzheimer’s disease during the follow-up period than those in the lowest fifth. This protective effect of DHA translated to nearly five years of life free of Alzheimer’s disease. Higher DHA concentrations conferred more than seven years of protection for participants with the APOE4 gene, suggesting that promoting DHA intake among this susceptible group could have marked effects on their neurological health.

    These findings suggest that higher concentrations of DHA, a type of omega-3 fatty acid, protect against Alzheimer’s disease, especially among carriers of the APOE4 gene. Learn more about the beneficial health effects of omega-3s in this episode featuring Dr. Bill Harris. And for more information about how DHA influences Alzheimer’s disease risk, check out this open-access, peer-reviewed article by Dr. Rhonda Patrick.

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  • Doses of omega‐3 fatty acid intake above the recommended 3 grams per day may be associated with additional benefits in lowering blood pressure www.ahajournals.org
    Heart Disease Omega-3 Blood Pressure Cardiovascular

    Higher omega-3 fatty acid intake may be necessary to reduce blood pressure.

    Nearly two-thirds of adults living in the United States have high blood pressure, defined as having a systolic pressure of 130 mmHg or higher or a diastolic pressure of 80 mmHg or higher. High blood pressure increases a person’s risk for heart disease and stroke and contributes to small vessel disease, a major risk factor for cardiovascular disease, dementia, and stroke. Although some evidence suggests that omega-3s reduce blood pressure, researchers have not identified the optimal dose necessary to achieve this effect. Findings of a recent meta-analysis suggests that 3 grams of omega-3 fatty acids daily reduce blood pressure.

    Observational data suggest that omega-3 fatty acids, especially fish-derived eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are cardioprotective. For example, a prospective study involving more than 20,000 healthy males found that those who ate one to two servings of fish twice a week had a lower risk of sudden cardiac death than those who ate fish less than once a month, likely due to the omega-3s found in fish. But the findings from the five decades of study have been remarkably inconsistent, with some studies showing benefits, and others not. Some of these inconsistencies have arisen from differences in study designs, which vary markedly in terms of study population, dose, and duration.

    The authors of the analysis searched the scientific literature for randomized controlled trials investigating associations between omega-3 fatty acids and blood pressure. Then they filtered their findings based on a set of criteria designed to identify high-quality studies. Finally, they combined data from these high-quality studies and reanalyzed them so they could interpret the results on a large scale.

    They identified 71 trials, involving nearly 5,000 participants. On average, those who consumed 2 to 3 grams of combined EPA and DHA daily experienced reductions in blood pressure of approximately 2 mm Hg (and as much as 3.5 mm Hg). Participants who had high blood pressure and consumed more than 3 grams of EPA and DHA daily experienced reductions of 4.5 mm Hg for those with hypertension, compared to about 2 mm Hg for those without. Higher doses (5 grams daily) of omega-3s did not confer any additional benefit, with blood pressure decreasing by approximately 4 mm Hg for those with hypertension and less than 1 mm Hg for those without.

    These findings suggest that 3 grams of combined EPA and DHA daily is the optimal dose of omega-3 fatty acids necessary to achieve reductions in blood pressure. Learn more about the heart-health benefits of omega-3s in this episode featuring Dr. Bill Harris.

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  • Long-Chain Omega-3 Fatty Acids Improve Brain Function and Structure in Older Adults academic.oup.com
    Brain Omega-3

    Omega-3 fatty acids improve brain function and structure in older adults.

    Alzheimer’s disease is the most common disease of aging, affecting as many as 70 million people worldwide. The pathological processes that contribute to Alzheimer’s disease often precede diagnosis of the condition by several decades, underscoring the importance of identifying strategies that might forestall or even prevent the disease. Findings from a 2017 study suggest that omega-3 fatty acids improve brain function and structure in older adults.

    Omega-3 fatty acids are essential nutrients. Found in both plants and fatty fish, they influence cell membrane integrity, affect the function of membrane-bound cellular receptors, and participate in pathways involved in the biosynthesis of hormones that regulate blood clotting, arterial function, and inflammation. The fish-sourced omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both play important roles in brain health, but DHA in particular regulates transport across the blood-brain barrier, a critical aspect in maintaining the barrier’s integrity.

    The study involved 65 healthy adults between the ages of 50 and 75 years. The investigators randomly assigned participants to receive a supplement providing 2.2 grams of fish oil (1320 milligrams EPA + 880 milligrams DHA) or a placebo daily for 26 weeks. Before and after the intervention, participants underwent neuropsychological testing, structural magnetic resonance imaging (MRI) of the brain, body measurement, and blood tests for assessment of metabolic biomarkers (i.e., blood lipids, insulin, glucose, hemoglobin A1c), inflammatory markers, brain-derived neurotrophic factor (BDNF, a protein involved in learning and memory) and the Omega-3 Index, a measure of omega-3 fatty acid concentration in red blood cells.

    At the end of the intervention, Omega-3 Index concentrations were approximately 2 percent higher among participants who took the supplemental fish oil, compared to those who took the placebo. The supplemented participants performed better on tests of executive function and exhibited improved white matter microstructural integrity and increased gray matter volume in their brains. In addition, their BDNF increased, and their peripheral insulin decreased.

    These findings suggest that supplemental omega-3 fatty acids EPA and DHA increase the Omega-3 Index and improve multiple markers of brain health and cognitive function in older adults. Learn more about the Omega-3 Index in this episode featuring one of its creators, Dr. Bill Harris.

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  • Omega-3 prevents memory and learning impairment caused by high-fructose diets in mice www.sciencedaily.com
    Brain Diet Omega-3 Memory Sugar

    From the article:

    Gomez-Pinilla and study co-author Rahul Agrawal, a UCLA visiting postdoctoral fellow from India, studied two groups of rats that each consumed a fructose solution as drinking water for six weeks. The second group also received omega-3 fatty acids in the form of flaxseed oil and docosahexaenoic acid (DHA), which protects against damage to the synapses – the chemical connections between brain cells that enable memory and learning.

    […]

    The animals were fed standard rat chow and trained on a maze twice daily for five days before starting the experimental diet. The UCLA team tested how well the rats were able to navigate the maze, which contained numerous holes but only one exit. The scientists placed visual landmarks in the maze to help the rats learn and remember the way.

    Six weeks later, the researchers tested the rats' ability to recall the route and escape the maze. What they saw surprised them.

    “The second group of rats navigated the maze much faster than the rats that did not receive omega-3 fatty acids,” Gomez-Pinilla said. “The DHA-deprived animals were slower, and their brains showed a decline in synaptic activity. Their brain cells had trouble signaling each other, disrupting the rats' ability to think clearly and recall the route they’d learned six weeks earlier.”

    The DHA-deprived rats also developed signs of resistance to insulin, a hormone that controls blood sugar and regulates synaptic function in the brain.

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  • Omega-3 pro-resolving mediators resolvins and maresins reduced production of "pathogenic" white blood cels, increased beneficial T regulatory cells www.sciencedaily.com
    Omega-3 Inflammation Immune System

    From the article:

    In the newly published work, the team examined the roles of two resolvins and one maresin in human blood lymphocytes, finding that they reduced the activation and prevented the differentiation of two types of pathogenic white blood cells, Th1 and Th17 cells. The team also found that these molecules could regulate Treg cells, a separate subset of cells that can tamp down the immune response. The team further verified these results in a mouse model deficient in these molecules. Together, these discoveries suggest that pro-resolving lipid mediators influence the balance between pathogenic Th1/Th17 and tolerogenic Treg cells, a balance that is typically altered during chronic inflammatory and autoimmune diseases.

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  • Inhibiting the Mfsd2a transporter that brings omega-3 DHA into the brain promotes leakage of brain barrier www.sciencedaily.com
    Brain Cancer Aging Omega-3 Blood-Brain Barrier

    Impaired transport of DHA disrupts the blood-brain barrier.

    Lipid rafts – cholesterol-filled “bubbles” found in the cell membrane – serve as staging areas for many cellular activities. One type of lipid raft, called caveolae, facilitates the transport of substances across the membrane of endothelial cells. Findings from a 2017 study demonstrate that suppression of caveolae-mediated transport in brain endothelial cells protects the integrity of the blood-brain barrier.

    The blood-brain barrier is a highly selective semi-permeable barrier made up of endothelial cells connected via tight junctions. This barrier separates the circulating blood from the brain’s extracellular fluid and prevents the entry of substances that may be neurotoxic. Disruption of the blood-brain barrier has been implicated in the pathogenesis of neurodegenerative diseases, including Alzheimer’s disease, Parkinson’s disease, amyotrophic lateral sclerosis, and multiple sclerosis, among others.

    The investigators' previous research showed that a critical player in blood-brain barrier function is Mfsd2a, a transmembrane protein found exclusively on the endothelial cells that line blood vessels on the barrier. Mfsd2a participates in lipid transport and is the sole means by which lysophospholipid DHA, the brain’s preferred form of DHA (a type of omega-3 fatty acid) is delivered to the brain.

    Using mice that carried a mutation that blocked Mfsd2a’s capacity to transport DHA, the investigators assessed blood-brain barrier function as well as caveolae formation and activity in the animals' brains. Then they compared the lipid composition of brain endothelial cells to lung epithelial cells, which lack Mfsd2a.

    They found that mice that lacked Mfsd2a function had leakier blood-brain barriers and greater caveolae formation and activity than normal mice. They also found that brain endothelial cells had higher lipid concentrations than lung epithelial cells. The most abundant lipid in the brain endothelial cells was DHA, which was found in concentrations that were two to five times higher.

    These findings suggest that Mfsd2a-mediated transport of lipids, particularly DHA, impairs caveolae activity, thereby preserving blood-brain integrity. Learn more about links between Mfsd2a, DHA, and brain health in this open-access peer-reviewed article by Dr. Rhonda Patrick..

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  • Inflammatory injury from obesity is mediated by activation of TLR4 (but may be ameliorated by omega-3) www.sciencedaily.com
    Brain Obesity Omega-3 Inflammation Toll-Like Receptors Lipopolysaccharide

    Knocking out TLR4 in mice ameliorates obesity-associated inflammation, which may come as no surprise since increased circulation of LPS (a potent activator of TLR4) has been implicated in obesity due to associations with increased presence of LPS binding protein.

    While genetically knocking out TLR4 is probably not a practical solution to the inflammatory cascade associated with human obesity, which may also be a smoking gun in obesity-associated brain shrinkage and diminished cognition, dietary intake of omega-3 fatty acids EPA and DHA may at least be partly ameliorative (see review). Additionally, a study in breast cancer patients showed that 5 grams per day of EPA and DHA ultimately lead to hypermethylation (usually interpreted as suppressive) of TLR4.

    From the article:

    When a person consumes more calories than needed, the excess calories are stored in the form of triglycerides inside fat tissue, also known as white adipose tissue (WAT). Researchers know that in obese people, WAT becomes overworked, fat cells begin to die, and immune cells become activated. But the exact mechanism by which this inflammation occurs isn’t fully understood.

    […]

    After five months on a high-fat diet, the mice lacking Tlr4 had gained just as much weight, and just as much fat, as other mice on a high-fat diet. But the genetically engineered mice – with [fibro-inflammatory progenitors] that could no longer generate the same signals – no longer had high levels of inflammation. Instead, the levels of inflammatory molecules in their WAT were closer to the levels seen in mice on low-fat diets.

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  • Effects of omega-3 polyunsaturated fatty acids on left ventricular remodeling in chronic heart failure www.cambridge.org
    Heart Disease Omega-3

    Omega-3 fatty acids improve aspects of heart failure.

    More than 26 million people worldwide currently live with heart failure, a serious condition characterized by diminished capacity of the heart’s ventricles to fill with or eject blood and cardiomyocyte death. Adaptive responses to heart failure induce ventricular remodeling – structural and functional accommodations of the left ventricle that hinder contractility and impair ventricular filling. Findings from a recent systematic review and meta-analysis suggest that omega-3 fatty acids improve aspects of left ventricular remodeling in people with heart failure.

    Omega-3 fatty acids are polyunsaturated fats that play critical roles in human health. They exert powerful cardioprotective effects via their participation in pathways involved in blood clotting, arterial contraction and relaxation, inflammation, and many other physiological processes. Omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood. The human body can convert some ALA into EPA and then to DHA, but the process is very inefficient.

    The reviewers searched the scientific literature for randomized controlled trials investigating the effects of omega-3 fatty acids on left ventricular remodeling in the setting of heart failure. Then they filtered their findings based on a set of criteria designed to identify high-quality studies. Finally, they combined data from these high-quality studies and reanalyzed them so they could interpret the results on a large scale.

    Their analysis identified 11 trials, involving more than 2,000 participants, ranging in age between 51 and 74 years. They found that dosage and duration varied among the trials, ranging from 1.0 to 5.2 grams of total combined EPA and DHA per day, for three to 12 months. Participants who received omega-3 fatty acid supplementation showed marked improvements in left ventricular ejection fraction as well as decreased left ventricular end-systolic volume – two critical measures of heart function. Notably, these improvements were observed only when participants achieved an accumulated dose of 600 grams or more.

    These findings suggest that omega-3 fatty acids exert potent cardioprotective effects in a dose- and duration-dependent manner. One of the mechanisms that may drive these effects involves byproducts of omega-3 fatty acid metabolism called specialized pro-resolving mediators. Scientists have identified four families of specialized pro-resolving mediators, including the resolvins, lipoxins, protectins, and maresins. These remarkable and diverse molecules reduce the inflammation that promotes many chronic diseases, including heart failure. Learn more about specialized pro-resolving mediators in this clip featuring Dr. Bill Harris.

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  • Omega-3 supplementation improves muscle mass and function. www.sciencedirect.com
    Omega-3 Muscle Supplements

    Sarcopenia, the loss of muscle mass and function with age, reduces mobility and quality of life. Many of the diseases that are associated with sarcopenia (e.g., cancer, chronic obstructive pulmonary disease, health failure, and type 2 diabetes) are known to involve severe inflammation. Findings of a new report demonstrate an improvement in muscle mass and strength following supplementation with anti-inflammatory omega-3 fatty acids.

    Muscles require growth hormones to maintain their mass; however, in sarcopenia, inflammation reduces muscle tissue’s ability to grow in response to insulin. Long-chain omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have powerful anti-inflammatory effects. EPA and DHA reduce the production of pro-inflammatory eicosanoid compounds and increase the production of anti-inflammatory and pro-resolving compounds. Previous research exploring the effects of omega-3 supplementation in patients with sarcopenia uses a wide range of methods, making the evidence difficult to evaluate.

    The authors conducted a systematic review and meta-analysis to determine the effects of omega-3s on muscle mass, volume, and function. They searched existing literature for relevant trials, rated them for risk of bias, and selected a set of high-quality studies. The authors combined data from these studies and reanalyzed it, taking into account variations in design, omega-3 dose, and methods used to measure muscle.

    Supplementation with omega-3 fatty acids significantly increased lean body mass, skeletal muscle mass, and strength of the quadricep muscles, which are vital for good mobility. Specifically, omega-3s improved quadriceps maximal voluntary contraction, a measure of the amount of tension a muscle can generate. With one exception, all studies used EPA and DHA supplements (one used only alpha linoleic acid) ranging from 102 to more than 4,000 milligrams. Interestingly, the authors did not find a relationship between dose and effectiveness. They believe this is caused by variations in study design and methods. The data revealed that even low-dose omega-3 supplementation was sufficient to increase lean body mass.

    These data demonstrate the efficacy of omega-3 supplementation in improving sarcopenia-related outcomes. The authors suggested that future studies explore the effects of a range of omega-3 doses on muscle mass and function.

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  • Omega-3 fatty acids slow memory loss in people with Alzheimer's disease. apple.news
    Nutrition Alzheimer's Omega-3 Neurodegeneration

    Omega-3 fatty acids are essential for human health. They participate in pathways involved in the biosynthesis of hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They have been shown to help prevent heart disease and stroke; may help control lupus, eczema, and rheumatoid arthritis; and may play protective roles in cancer and other conditions. Findings from a new study suggest that omega-3 fatty acids slow cognitive decline in Alzheimer’s disease.

    Alzheimer’s disease is a neurodegenerative disorder characterized by progressive memory loss and cognitive decline. The primary risk factor for Alzheimer’s disease is aging, with risk roughly doubling every five years after the age of 65 years. Nutritional status also plays key roles in Alzheimer’s disease risk and pathology. The intervention study involved 33 people who had been diagnosed with Alzheimer’s disease. Approximately half of the participants took a supplement providing 2.3 grams of omega-3 fatty acids daily for six months; the other half took a placebo. All participants took the Mini Mental State Examination (MMSE), a widely accepted measure of memory and cognitive function, before and after the intervention. The study investigators collected cerebrospinal fluid samples before and after the intervention to measure several biomarkers associated with neurodegenerative diseases and inflammation, including amyloid beta proteins, tau, interleukin 6, chitinase-3-like protein 1 (YKL-40), and neurofilament light (NfL). YKL-40 is associated with neuroinflammation, and NfL is associated with damage to the axons of nerves in brain white matter.

    The MMSE scores of the participants who took the omega-3 fatty acid supplements remained stable over the six-month intervention, decreasing by only 0.06 points, but the scores of those who took the placebo decreased by two points. The two groups' biomarkers were similar at the beginning of the intervention, but YKL-40 and NfL increased slightly in the group that received the omega-3 fatty acid supplement, indicating a possible increase in neurodegeneration and inflammatory responses. However, the increase in the two biomarkers did not correlate with the participants' MMSE scores.

    These findings suggest that omega-3 fatty acids help maintain memory and cognitive function in older adults with Alzheimer’s disease. This was a very small study, however, and further research is needed to confirm any protective effects of omega-3 fatty acid intake in Alzheimer’s disease.

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  • Eating walnuts lowers LDL cholesterol. www.sciencedaily.com
    Heart Disease Omega-3

    Heart disease is the leading cause of death among people living in the United States, claiming the lives of roughly 655,000 people every year. Having high levels of low-density lipoprotein (LDL), or “bad” cholesterol, increases a person’s risk of heart disease. Findings from a new study suggest that eating walnuts reduces LDL cholesterol.

    Walnuts contain a variety of bioactive compounds that exert antioxidant, anti-inflammatory, and anti-cancer properties. They are also excellent sources of alpha linolenic acid (ALA), an omega-3 fatty acid that plays important roles in human health. ALA is necessary for the production of eicosanoids, a class of signaling molecule that regulates blood clotting, blood pressure, blood lipid levels, immune function, inflammation, pain and fever, and reproduction.

    The investigation was part of the Walnuts and Healthy Aging study, an intervention study of health and cognition in approximately 700 healthy older adults (63 to 79 years old) recruited from diverse geographical locations in the United States and Spain. Over a period of two years, half of the participants in each location followed their normal diets but added one serving (a small handful) of walnuts to their diet per day. The other half followed their normal diets but did not add walnuts.

    The study investigators measured the participants' triglycerides, total cholesterol, LDL, and high-density lipoprotein (HDL) blood concentrations at the beginning and end of the intervention. They also measured intermediate-density lipoproteins (IDL) and LDL particle number. IDL is a precursor to LDL. In recent years it has emerged as an important cardiovascular risk factor independent of LDL cholesterol. LDL particle number is a measure of small LDL particles in a person’s blood. Evidence suggests small LDL particles are more atherogenic than large ones.

    The effects of adding walnuts to the diet were consistent across both geographical locations. Among those who ate walnuts, total cholesterol concentrations decreased by 4.4 percent, LDL decreased by 3.6 percent, and IDL decreased by 16.8 percent. Triglycerides and HDL cholesterol concentrations did not change. Total LDL particles decreased by 4.3 percent, and small LDL particle number decreased by 6.1 percent. Interestingly, the LDL-lowering effects of the walnut diet differed by sex, with a 7.9 percent decrease in LDL among men and a 2.6 percent decrease among women.

    These findings suggest that walnuts exert potent lipid-lowering effects in healthy older adults and align with previous research demonstrating that foods rich in omega-3 fatty acids benefit cardiovascular health.

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  • Omega-3s reduce risk of death from cardiovascular disease. pubmed.ncbi.nlm.nih.gov
    Heart Disease Omega-3 Cardiovascular

    The American Heart Association recommends that adults consume at least eight ounces of fish and shellfish each week, especially those that are rich in omega-3 fatty acids. Previous research supports the benefits of omega-3 consumption in preventing coronary heart disease and sudden cardiac death; however, additional research is needed to support the benefits of omega-3s for other cardiovascular disorders. Investigators reviewed the molecular, clinical, and epidemiological evidence for the effects of omega-3s on cardiovascular disease.

    Omega-3 fatty acids cannot be produced by the body and must be consumed in the diet. Major food sources of omega-3s include fatty fish, which are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Plant sources of omega-3s include flax seeds, chia seeds, and walnuts, but the predominant omega-3 fat in these foods is alpha-linolenic acid, which must be converted to EPA before it can be used by the body. Omega-3s and their metabolites improve cardiovascular health through altering the composition of cell membranes and regulating gene expression, among other functions.

    The authors searched the literature for randomized controlled trials, in which researchers randomly assign participants to an intervention or a comparable control treatment, and observational studies, which observe a group of participants at a single time point. Randomized controlled trials are suitable for identifying cause-and-effect relationships, but because observational studies measure associations between behavior and health, they are not. Review papers aggregate data from previous research and compare results, a process that can be difficult because dose, sample size, and participant characteristics vary among studies.

    The analysis revealed that the dose of omega-3s utilized in the randomized controlled trials ranged from 376 milligrams to 1,800 milligrams. Some of these trials instructed participants to consume the recommended two servings of fish per week. Data from these trials showed that omega-3 consumption decreased cardiovascular disease, with risk reductions ranging from two to 32 percent among trials; however, some trials did not find a benefit of omega-3 consumption for reducing the risk of death from cardiovascular disease. In observational studies, the benefits of omega-3 consumption were strongest for coronary heart disease and sudden cardiac death, confirming previous reports. Evidence from the randomized controlled trials and observational studies was inadequate to support assertions that consumption of omega-3 fatty acids reduce the risk of heart attack, stroke, atrial fibrillation, arrhythmias, and heart failure.

    Current data support the consumption of omega-3s for reduced risk of death from cardiovascular disease. The authors concluded that future research should explore the effects of dose, source (i.e., seafood or supplements; plant or animal), and other molecular, physiological, and clinical effects.

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  • Omega 3 fatty acids may reduce migraine headaches. www.eurekalert.org
    Omega-3

    Migraine is a neurological disorder commonly manifested as severe headache pain accompanied by nausea, vomiting, and light sensitivity. Approximately 15 percent of people worldwide experience migraine, with women reporting migraine more often than men. Findings from a new study suggest that oxylipins reduce headache pain among people with migraine.

    Oxylipins are byproducts of polyunsaturated fatty acid metabolism. They play both pro- and anti-inflammatory roles in the human body and are key regulators of pain. Whereas oxylipins derived from omega-6 fatty acids promote pain, those derived from omega-3 fatty acids reduce pain.

    The authors of the report conducted a three arm, parallel group, randomized controlled trial. Participants included 182 adults (average age, 38 years) who experienced migraine headaches five to 20 times per month. They were randomly assigned to consume one of three specially designed diets that contained omega-3 fatty acids (eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA]) and an omega-6 fatty acid (linoleic acid) for 16 weeks. A high omega-3 diet provided 1.5 grams of EPA+DHA and approximately 7 percent of total caloric intake from linoleic acid daily. A high omega-3/low omega-6 diet provided 1.5 grams of EPA+DHA and approximately 1.8 percent or less of total calories from linoleic acid. A control diet provided less than 150 milligrams of EPA+DHA and approximately 7 percent of total caloric intake from linoleic acid daily. Participants tracked their migraine headache frequency, and the authors measured levels of 17-hydroxydocosahexaenoic acid (17-HDHA), a type of pain-reducing oxylipin, in the participants' blood.

    The high omega-3 and high omega-3/low omega-6 diets decreased the number of headache hours participants experienced per day as well as the number of headache days experienced per month. The high omega-3/low omega-6 diet was nearly twice as effective at reducing the number of headache days per month than the high omega-3 diet, suggesting that lowering linoleic acid provided an additional beneficial effect. The high omega-3 and high omega-3/low omega-6 diets both increased 17-HDHA levels in the participants' blood, but the control diet did not.

    These findings demonstrate that omega-3 fatty acids may help reduce migraine headaches and highlight yet another beneficial health effect associated with these healthful fats.

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  • Omega-3 fatty acids reduce symptoms of depression. www.kcl.ac.uk
    Omega-3 Depression IL-6

    Depression – a mood disorder that affects 322 million people worldwide – is characterized by profound sadness, anxiety, and physical complaints. People who have depression often have higher levels of systemic inflammation (which can affect brain health) compared to those without depression. Findings from a new study suggest that omega-3 fatty acids reduce symptoms of depression through their anti-inflammatory effects on the brain.

    Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fatty acids derived primarily from fish. They exert a wide range of beneficial effects on the human body. Evidence from a clinical trial indicates that omega-3 fatty acids reduce symptoms of depression associated with inflammation.

    Chronic inflammation plays key roles in the development of many diseases, including cancer, cardiovascular disease, and diabetes. Inflammation in the brain impairs neurogenesis, the process of forming new neurons. Impaired neurogenesis negatively influences mood and cognitive function.

    The authors of the study conducted two experiments. In the first experiment, they pre-treated human hippocampal cells with either EPA or DHA and then exposed the cells to interleukin (IL)-1 beta, IL-6, and interferon-alpha – proteins that drive chronic inflammation. They found that EPA and DHA maintained neurogenesis and prevented programmed cell death via the effects of lipid mediators – a class of omega-3 fatty acid byproducts that influence immune health and inflammation.

    In the second experiment, the authors gave 22 people who had been diagnosed with depression either 3 grams of EPA or 1.4 grams of DHA for 12 weeks. They measured lipid mediators in the participants' blood and assessed their depression symptoms. The authors found that the anti-inflammatory lipid mediators increased in the participants' blood. They also noted that the participants' depressive symptoms decreased approximately 64 percent with EPA and 71 percent with DHA.

    These findings suggest that omega-3 fatty acids reduce the inflammation associated with depression and improve depressive symptoms. This was a very small study, however, and did not include a control group. Further research is needed to confirm these findings. Learn more about the role of inflammation in depression in this clip featuring Dr. Charles Raison.

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  • Omega-6 and omega-3 fats kill cancer cells. www.eurekalert.org
    Cancer Omega-3 Ketogenic Diet

    Cancer is a leading cause of death in the United States, but new therapies targeting diet and lifestyle may aid in fighting the disease. Emerging research suggests that modulating the kind of nutrients available to cancer cells may encourage or inhibit their growth. Findings of a recent study detail the effects of polyunsaturated fats on cancer growth in mice.

    Polyunsaturated fats are fatty acids that have more than one unsaturated carbon bond in the molecule, such as omega-3 and omega-6 fatty acids. They are present in fish, nuts, and seeds and are more prone to oxidation than other fatty acids. Polyunsaturated fats play critical roles in cardiovascular and neurological health.

    While cancer is often viewed as a genetic disease, metabolic changes occur in cancer cells that contribute to their growth and spread. Cancer cells tend to produce energy by fermenting glucose to produce lactic acid, which acidifies the tumor environment, a phenomenon known as “cancer acidosis.” The acidity of the tumor environment alters the way cancer cells metabolize fats, increasing both the storage and the breakdown of fats.

    Previous research demonstrated that targeting fatty acid metabolism may promote cancer cell death and prevent cancer spread by increasing lipid peroxidation (the breakdown of fats in the presence of iron) resulting in oxidative stress. Peroxidized lipids signal cellular damage, inducing a type of programmed cell death called ferroptosis (apoptosis occurring due to iron). However, it is unclear how different types of dietary fats affect cancer metabolism.

    First, the authors of the present study exposed cervical, colorectal, and pharyngeal (throat) cancer cells to a variety of fats and measured the effects on metabolism. These fats included saturated fats, like those found in butter and palm oil; monounsaturated fats, like those found in olive oil; and polyunsaturated fats, including omega-6 fats, like those found in corn oil, and omega-3 fats, like those found in fish (eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA]). Next, they fed mice a diet supplemented with either olive oil or fish oil for four weeks. Two weeks into the diet, the mice developed cancer and the researchers measured the effects of the two diets on cancer progression. Finally, the researchers administered compounds to mice with cancer that induce or inhibit ferroptosis to further explore the mechanisms of cancer cell metabolism.

    In cancer cells, exposure to both omega-6 and omega-3 polyunsaturated fats enhanced fat uptake and storage, which increased lipid peroxidation and induced ferroptosis to a greater extent than saturated or monounsaturated fats. Fats with the least saturation (meaning the most double bonds) were most effective, with the omega-3 fat DHA demonstrating the most cancer-fighting ability. However, this result only occurred in cancer cells with an acidic pH compared to a neutral pH. Mice that received the fish oil supplementation lost harmful white adipose tissue but gained metabolically beneficial brown adipose tissue, improving whole-body metabolism. The fish oil diet delayed cancer growth and increased survival, and this effect was magnified by the addition of a ferroptosis-inducing drug.

    The authors of this important work concluded that polyunsaturated fats may be an effective add-on treatment to complement pharmacological therapies for cancer.

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  • DHA supplementation during pregnancy reduces the risk of early preterm birth. www.sciencedaily.com
    Omega-3 Pregnancy Supplements

    Early preterm birth (six or more weeks early) is one of the primary contributors to disability and death in children under the age of five years. Infants born early preterm are more likely to experience neurodevelopmental, respiratory, and gastrointestinal difficulties. Currently, physicians do not have reliable markers by which to predict whether a woman is at risk for an early preterm birth. Nearly 3 percent of infants born in the United States are early preterm. Findings from a new study suggest that maternal high-dose docosahexaenoic acid (DHA) supplementation during pregnancy reduces the risk of early term birth.

    DHA is an omega-3 fatty acid found in fatty fish and other seafood. It plays critical roles in fetal vision and nervous system growth and development. There are no established guidelines for DHA intake for pregnant women, but most prenatal supplements include DHA, typically in amounts of approximately 200 milligrams.

    The study involved 1,100 pregnant women in the United States. The authors of the study randomly assigned the women to one of two groups, with one half receiving a high dose (1,000 milligram) DHA supplement, and the other receiving a low dose (200 milligram) DHA supplement. Both groups of women took their respective supplements daily for the duration of their pregnancies. The authors noted pregnancy outcomes (such as gestational diabetes, preeclampsia, Cesarean delivery, or others), maternal and infant health status (including DHA levels), and serious adverse events post-delivery (such as birth defects, death, or others).

    Among women who took the higher dose of DHA, 1.7 percent gave birth early preterm; among those who took the lower dose, 2.4 percent gave birth early preterm. However, if they had low DHA levels at the beginning of the study, they were half as likely to give birth early preterm if they took the higher dose, compared to those who took the lower dose. Timing was important, too, with lower risk associated with taking the supplements in the first half of pregnancy, rather than the last half. Women who had higher levels of DHA at the beginning of the study had a 1.2 percent risk of giving birth early preterm birth, and this risk did not change when taking a high dose DHA supplement.

    These findings suggest that high-dose DHA supplementation during pregnancy reduces the risk of early preterm birth and provide evidence for establishing recommended intakes for pregnant women. The authors recommended that physicians measure DHA levels in pregnant women and offer high-dose DHA supplements to those whose levels are low.

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  • Omega-3 supplementation improves cognitive performance in cognitively healthy older adults with coronary artery disease. academic.oup.com
    Brain Heart Disease Omega-3 Supplements

    Dementia is a large and growing health concern facing older adults, with approximately 15 to 20 percent of people aged 65 years and older living with mild cognitive impairment. Omega-3 fatty acids have benefits for those with mild cognitive impairment and coronary artery disease, a risk factor for dementia because it restricts blood flow to the brain. Findings of a recent report demonstrate the effects of omega-3 supplementation on cognitive decline in cognitively healthy older adults with coronary artery disease.

    The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) protect the aging brain by decreasing oxidative stress and inflammation and increasing neurogenesis. Dietary consumption of omega-3 rich foods such as fish is associated with a decreased risk of Alzheimer’s disease, while low blood levels of DHA are associated with smaller brain volume, a hallmark of cognitive decline. To date, there have been few studies measuring the impact of long-term omega-3 supplementation on cognitive function in adults without cognitive impairment or dementia.

    The researchers enrolled 285 adults (average age, 63 years) who had stable coronary artery disease and were taking cholesterol-lowering statin medication. They assigned half of the participants to consume an EPA and DHA supplement (approximately 3 grams of omega-3 fatty acids total) for 30 months while the other half consumed no supplement. Participants completed a battery of cognitive tests at baseline, 12 months, and 30 months, measuring global cognition, language, verbal fluency, visual-motor coordination, psychomotor speed, and memory.

    After 30 months of omega-3 supplementation, participants had significantly better scores for verbal fluency, language, and memory than participants who did not supplement. Participants who supplemented also performed significantly better on two measures of visual-motor coordination. These improvements were measurable at just 12 months of supplementation.

    The investigators concluded that combined EPA and DHA supplementation improved cognition in cognitively healthy older adults with coronary artery disease. These results demonstrate the ability of omega-3 fatty acids to protect brain health even in those with coronary artery disease, a risk factor for dementia.

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  • Omega-3 supplementation reduces inflammation and cellular aging in response to social stress. www.nature.com
    Aging Omega-3 Inflammation Stress IL-6

    Omega-3 fatty acid consumption reduces the risk of death from cardiovascular disease and all causes. By reducing inflammation, lengthening telomeres, and blunting the body’s response to stress, omega-3 fatty acids lessen the effects of aging on a cellular level. Authors of a recent study tested the effects of omega-3 supplementation on inflammation and telomere length in response to stress.

    Telomeres are often compared to the plastic tips on the end of shoelaces (aiglets) because telomeres protect chromosomes from fraying on the ends. Both acute and chronic stress increase inflammation, which can cause chromosomes to become frayed when telomeres are short. Once chromosomes lose their telomeres, their DNA cannot be replicated, and this accelerates aging.

    The randomized, controlled intervention trial included 138 sedentary, adults with overweight between the ages of 40 and 85 years. The participants received daily supplements providing 2.5 grams of omega-3s, 1.25 grams of omega-3s, or a placebo for four months. Before and after the intervention, the participants took the Trier Social Stress Test, a testing platform in which a person must deliver a speech and perform mental arithmetic in front of an audience. Participants also provided blood and saliva samples as a means to measure cortisol (a stress hormone), telomerase (an enzyme that helps maintain telomere length); anti-inflammatory cytokines, including interleukin (IL)-10 (IL-10); and pro-inflammatory cytokines, including IL-6, IL-12, and tumor necrosis factor-alpha (TNF-alpha).

    Following the stress test, participants in the placebo group experienced a 24 percent reduction in telomerase activity and a 26 reduction in IL-10; however, both omega-3 groups were protected from this response. This relationship was statistically significant and accounted for baseline stress reactivity, age, waist circumference, and sex. Participants who received 2.5 grams of omega-3s had a 19 percent reduction in cortisol levels and a 33 percent reduction in IL-6 compared to the placebo group.

    The authors concluded that by reducing inflammation and stress hormone levels, omega-3 supplementation may boost cellular repair and slow aging. This decrease in stress response may also translate to reduced risk of depression, making these findings relevant to mental health as well.

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  • Omega-3 fatty acids may reduce risk of death from cardiovascular disease. www.nature.com
    Omega-3 Mortality Cardiovascular

    Cardiovascular disease is an umbrella term that encompasses coronary artery disease, heart attack, stroke, hypertension, and other conditions. Together, they are the primary cause of death worldwide, claiming the lives of nearly 18 million people every year. Findings from a recent meta-analysis suggest that omega-3 fatty acids reduce the risk of developing cardiovascular disease.

    Omega-3 fatty acids are essential nutrients that play critical roles in cardiovascular function, due to their participation in pathways involved in blood clotting, inflammation, and the contraction and relaxation of arteries. Omega-3s with the greatest relevance for humans include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. EPA and DHA are found in the meat and oils of fatty cold-water fishes and seafood. The human body can convert some dietary ALA into EPA and then to DHA, but the process is inefficient.

    The findings from studies investigating the health effects of omega-3s have been inconsistent, likely due to differences in study design, many of which rely on data from food frequency questionnaires, which are subject to recall bias, and nutrient databases, which can be inaccurate. Measuring omega-3 blood levels provides a more accurate assessment of exposure.

    The authors of the meta-analysis reviewed data from 17 studies that investigated links between blood levels of omega-3s and the risk for all causes of premature death. The studies included more than 42,000 adults (average age, 65 years) living in 10 countries. The authors classified the participants according to five categories of omega-3 intake, ranging from high to low.

    They found that participants with the highest blood levels of EPA and DHA combined were 18 percent less likely to die from all causes of premature death, compared to those with the lowest levels. When they analyzed death rates by specific causes, they found that those with the highest blood levels of EPA and DHA combined were 20 percent less likely to die from cardiovascular disease and 13 percent less likely to die from cancer.

    These findings suggest that omega-3s reduce the risk of premature death from all causes and from cardiovascular disease. The authors noted that their findings did not establish causality and may in fact be indicators of healthy lifestyles among the participants. Further study is warranted.

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  • Omega-3 fatty acids improve clinical outcomes in severe COVID-19. translational-medicine.biomedcentral.com
    Omega-3 COVID-19

    Nutritional status plays critical roles in fighting infections, influencing not only how well the body’s immune system works but also how pathogens behave in the body. Findings from a new study suggest that omega-3 fatty acids improve clinical outcomes in critically ill patients with COVID-19.

    Omega-3 fatty acids, such as eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linoleic acid (ALA) are essential nutrients. They participate in a wide range of physiological functions, including immune responses. Evidence suggests that omega-3 fatty acids stabilize cell membranes, regulate immune function, impair hyper-inflammatory reactions, and reduce severe outcomes associated with infections, such as systemic inflammatory response syndrome and multiple organ dysfunction syndrome.

    The double-blind, randomized clinical trial involved 101 critically ill hospitalized patients (average age, 65 years) diagnosed with COVID-19. Twenty-eight of the patients received 1,000 milligrams of supplemental omega-3 fatty acids via enteral feeding daily for two weeks, commencing 24 hours after admission to the intensive care unit. The supplement provided 400 milligrams of EPA and 200 milligrams of DHA. The remainder of the participants received enteral feeding without supplemental omega-3 fatty acids. The study investigators collected the participants' anthropometric data, medical histories, dietary records, and biochemical measures of respiratory and renal function.

    The one-month survival rate was 21 percent among the patients who received the supplemental omega-3 fatty acids, versus 3 percent among those who did not receive the supplement. The supplemented group also had improved markers of respiratory and renal function, including higher arterial pH, bicarbonate, and urinary output levels and lower blood urea-nitrogen, creatinine, and potassium levels.

    These findings suggest that supplemental omega-3 fatty acids improve respiratory and renal function in critically ill patients with COVID-19. Although the study was sufficiently powered, the sample size was small, necessitating future studies with larger groups.

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  • EPA and DHA supplementation increases serum testosterone levels in males with overweight and obesity. pubmed.ncbi.nlm.nih.gov
    Omega-3 Testosterone

    Long-chain omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), increase serum testosterone levels in mice, although the mechanisms that drive these benefits are unclear. While omega-3 fatty acids improve cellular function, omega-6 fatty acids serve as precursors to pro-inflammatory cytokines, such as arachidonic acid, which damage cells. Findings from a recent report detail the effects of long-chain omega-3 fatty acids and omega-6 fatty acids on serum testosterone levels in adults with overweight and obesity.

    Omega-3 fatty acids are essential nutrients found in the oils of fatty fish, such as salmon. In humans, they increase cellular membrane flexibility, which improves cellular function. Omega-6 fatty acids are the primary fats in most vegetable oils, such as corn oil. In excess, omega-6 fatty acids can be harmful to health. Leydig cells, located in the testicles, produce testosterone when stimulated with luteinizing hormone. Evidence from studies in mice suggest that long-chain omega-3 fatty acids incorporate into the plasma membranes of Leydig cells increasing their responsiveness to luteinizing hormone and increasing testosterone synthesis..

    The authors recruited 22 males with overweight and obesity who did not have type 2 diabetes to participate in the study. Participants consumed either fish oil (providing 860 milligrams of DHA and 120 milligrams of EPA per day) or a placebo (1 gram of corn oil per day) for 12 weeks. They provided blood samples for the analysis of sex hormones and metabolic markers and completed questionnaires about health, diet, dietary supplement use, and other lifestyle factors.

    Fish oil supplementation significantly increased serum testosterone concentrations, even after taking into account age and body mass index. This increase in testosterone occurred with an increased concentration of omega-3 fatty acids in the membranes of red blood cells, an indicator of the membrane composition of Leydig cells. The researchers reported an even stronger association between increased testosterone and decreased omega-6 fatty acid concentration in red blood cell membranes. They also noted improvements in insulin sensitivity among the supplemented group compared to the placebo group.

    These findings demonstrate that long-chain omega-3 fatty acid supplementation increased serum testosterone levels in males with overweight and obesity. The authors noted that their report is a secondary analysis of a larger clinical trial and that future research with a larger sample of participants is prudent.

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  • Fish oil supplementation improves testicular function in young males without infertility. jamanetwork.com
    Omega-3 Testosterone Supplements

    Evidence suggests that sperm quality in males over the past 50-70 years has declined, likely due to a combination of dietary and lifestyle factors and exposure to endocrine-disrupting chemicals. For example, diets rich in processed meats, full fat dairy, and sugar-sweetened beverages are associated with poor sperm quality, whereas diets rich in vitamins, minerals, and unsaturated fats improve sperm quality and fertility. Results of a recent observational study demonstrate the effects of fish oil supplementation on sperm quality and testicular function in healthy young males.

    Infertility affects 15 percent of couples, with male and female reproductive dysfunction contributing equally to infertility rates. Previous epidemiological research has revealed an association between fish consumption and better sperm quality in males seeking infertility treatment. Fish and fish oil supplements are an excellent source of omega-3 fatty acids, a type of polyunsaturated fat with numerous anti-inflammatory and health-promoting properties. Two previous randomized, controlled trials have reported increased antioxidant capacity and decreased DNA fragmentation in the sperm of males experiencing infertility who were supplemented with omega-3 fatty acids. However, the effects of supplementation in men without infertility is unknown.

    The investigators recruited more than 1,600 male participants (average age, 19 years) who presented for a physical examination for military service in the Netherlands. Participants volunteered to provide a blood sample for the measurement of sex hormones and a semen sample. Finally, they answered a questionnaire about health, lifestyle, diet, and dietary supplement use over the previous three months.

    Only 5.8 percent of the participants had consumed fish oil supplements in the previous three months and only 3.1 percent consumed fish oil supplements for more than 60 days over the previous three months. Participants who supplemented with fish oil less than 60 days had increased sperm volume and testicle size compared to those who did not supplement. Participants who supplemented for more than 60 days had even greater sperm volume and testicle size. Participants who supplemented with fish oil also had a 20 percent lower concentration of follicle-stimulating hormone and a 16 percent lower concentration of luteinizing hormone, an indication of better testicular cell function and greater capacity for sperm production.

    The authors concluded that fish oil supplementation improves testicular function in males without infertility, even after taking into account the intake of other dietary supplements. Because this study did not take dose into account, randomized clinical trials are needed to further examine this relationship.

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  • Omega-3 fats reduce inflammation and cardiovascular disease risk. www.atherosclerosis-journal.com
    Omega-3 Cardiovascular

    Treatment strategies for cardiovascular disease that reduce inflammation are an important area of research. The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) both reduce inflammation by decreasing pro-inflammatory cytokines and increasing anti-inflammatory compounds, although EPA may be more cardioprotective. In a recent report, investigators tested the effects of EPA and DHA supplementation on vascular inflammation, a mediator of atherosclerosis.

    In epidemiological research, higher fish consumption is associated with lower risk of cardiovascular disease and death. In clinical trials, EPA supplementation reduced major cardiovascular events in those with high cholesterol; however, the role of inflammation in this research is unclear.

    In the first experiment, participants consumed 4 grams of either EPA only, DHA only, EPA + DHA (2:1 ratio), or a placebo for 30 days. They completed a health assessment and gave a sample of blood before and after treatment. The researchers used the serum collected from participants to culture human vascular cells and measured the response of those cells to an inflammatory stimulus. In a second experiment of acute inflammation, researchers treated mice with EPA (600 milligrams per kilogram of body weight), DHA (600 milligrams per kilogram body weight), olive oil, or no treatment daily for 30 days. They measured several markers of vascular inflammation and blood lipids before and after treatment. Finally, in a third experiment of chronic inflammation, the researchers fed mice a heart disease-promoting diet for 16 weeks. During the final eight weeks of the diet, they treated mice with the same EPA, DHA, olive oil, or no treatment conditions as the second experiment and measured markers of atherosclerosis and blood lipids.

    In humans, EPA supplementation reduced markers of vascular inflammation better than DHA only or fish oil. In mice from the second experiment, both EPA and DHA supplementation significantly reduced multiple markers of vascular inflammation without affecting cholesterol and triglyceride levels. EPA was more effective in reducing inflammation than DHA. In mice from the third experiment, DHA and EPA both reduced cholesterol and triglyceride levels, with DHA being more effective. EPA supplementation reduced multiple markers of vascular inflammation; however, neither treatment improved markers of atherosclerosis.

    The authors concluded the high-dose omega-3 supplementation can reduce vascular inflammation at early and late stages of cardiovascular disease. They also noted that the small sample size of their study may have limited their results and suggested that EPA supplementation should be tested in larger trials.

    Link to full study.

    Learn more about cholesterol and atherosclerosis in this episode featuring expert Dr. Ronald Krauss.

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  • Omega-3 fatty acid supplementation improves cognitive function in adults without dementia. academic.oup.com
    Brain Omega-3

    Diets rich in omega-3 fatty acids have been shown to decrease the risk of Alzheimer’s disease. A growing number of studies have also demonstrated the benefits of omega-3 supplementation in adults with dementia. Authors of a recent report investigated the effects of omega-3 supplementation in adults without cognitive decline.

    Both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the two main forms of omega-3 fatty acids, suppress inflammation, regulate neurogenesis, decrease oxidative stress, and protect the aging brain. Previous research has demonstrated the ability to preserve white and gray matter volume in the brain.

    Older adults (average age, 63 years) with stable coronary artery disease who were taking statin medication participated in this trial. Researchers assigned half of the participants to consume 1.9 grams of EPA and 1.5 grams of DHA per day for 30 months while the other half took no supplement. Participants completed a battery of five neuropsychological tests at baseline, 12 months, and 30 months.

    Participants in the EPA + DHA group performed statistically significantly better in multiple cognitive domains including verbal fluency, language, memory, psychomotor speed and attention, and visual-motor coordination, compared to the group that took no supplement. This benefit was seen after 12 months of supplementation and remained significant after 30 months.

    The authors noted that the high dose and length of supplementation were strengths of their study. They concluded that omega-3s should be recommended for cognitively healthy adults to prevent or delay cognitive decline.

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  • Omega-3 fatty acids may reduce muscle loss in older adults. www.ncbi.nlm.nih.gov
    Aging Omega-3 Muscle

    Sarcopenia is an age-related progressive condition characterized by the loss of skeletal muscle mass and strength. It is one of the leading causes of functional decline and loss of independence in older adults. Contributing factors for sarcopenia include poor nutrition, low physical activity, and inflammation, among others. Findings from a recent meta-analysis suggest that omega-3 fatty acids are beneficial in preventing or treating sarcopenia.

    Omega-3 fatty acids participate in a wide range of physiological processes and are essential for human health. Some evidence demonstrates that omega-3 fatty acids play roles in muscle mass synthesis and function. Omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood. The human body can convert some ALA into EPA and then to DHA, but the process is very inefficient.

    The authors analyzed data from 10 randomized controlled intervention trials investigating the effects of increased omega-3 fatty acid intake on skeletal muscle mass, muscle strength, or muscle performance. More than 550 adults aged 60 years and older were included in the studies, the duration of which spanned 10 to 24 weeks. Outcomes included changes in muscle mass, muscle strength, or physical performance, assessed by walking time or the Timed Up & Go Test (TUG).

    The trials provided omega-3 fatty acids from a variety of sources, including fish oil, flax oil, and healthy dietary patterns that adhered to a low omega-6 to omega-3 ratio. Doses ranged from 0.16 to 2.6 gram per day of EPA and from 0 to 1.8 grams per day of DHA. One study provided 14.0 gram per day of ALA. The participants saw increases in muscle mass of about 0.33 kilograms (~11 ounces), and their TUG test times decreased by 30 seconds. Participants who consumed more than 2 grams of omega-3s per day saw greater improvements, with increases in muscle mass of 0.67 kilograms (~1.8 pounds). Among those enrolled in interventions lasting six months or longer, walking times improved by nearly 2 meters per second.

    These findings suggest that nutritional interventions that include dietary and/or supplemental omega-3 fatty acids improve muscle mass and physical performance in older adults. The relatively small number of trials and the varying doses, duration, and study designs limit the application of the findings, however.

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  • Omega-3 fatty acids protect the brain from the harms of air pollution. n.neurology.org
    Brain Omega-3

    Robust evidence indicates that omega-3 fatty acids play critical roles in maintaining optimal human health, potentially conferring protection against heart disease, stroke, cancer, and other conditions. A new study demonstrates that dietary consumption of omega-3 fatty acids may help protect the brain from damage associated with exposure to particulate matter in air pollution.

    Particulate matter is a mixture of solid particles and liquid droplets. It is present in fine inhalable particles, with diameters that are generally 2.5 micrograms or less. Exposure to air pollution promotes oxidative stress and increases the risk of developing many chronic diseases, including cardiovascular disease, cancer, hypertension, and diabetes. Evidence indicates that global air pollution shortens people’s lives on a scale greater than warfare, other forms of violence, parasitic infection, and more.

    The investigation involved 1,315 women (average age, 70 years) whose brain volumes had been assessed using structural brain magnetic resonance imaging (MRI) as part of a previous observational study. The authors of the current study estimated the women’s average exposure to particulate matter over a three-year period, based on the women’s addresses prior to the MRI. They measured the women’s dietary intake of omega-3 fatty acids and non-fried fish via food frequency questionnaires and measured the omega-3 fatty content in the women’s red blood cells.

    They found that higher intake of omega-3 fatty acids corresponded with higher red blood cell levels of omega-3s. In turn, the women with higher levels of omega-3 fatty acids in their red blood cells had greater white matter and hippocampus volumes. Women who lived in areas with high levels of particulate air pollution had lower brain volumes, but these effects were attenuated with higher intake of omega-3 fatty acids and non-fried fish.

    These findings suggest that omega-3 fatty acids confer protection against potential neurotoxic effects of air pollution on white matter volumes.

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  • Eating fish rich in omega-3 fatty acids reduces risk of asthma in some children. www.sciencedaily.com
    Omega-3 Asthma

    Asthma is a respiratory condition characterized by narrowed airways and difficulty breathing. It commonly manifests in early childhood and affects more than 339 million people worldwide. Findings from a new study suggest that dietary intake of omega-3 fatty acids among children who carry a common variant in the fatty acid desaturase gene reduces the risk of developing asthma.

    Fatty acid desaturase is an enzyme that drives the biosynthesis of mono- and polyunsaturated fatty acids in the body. Impairments in the expression and activity of fatty acid desaturases drives many pathological conditions.

    The authors of the study analyzed data from healthy male and female children enrolled in the Avon Longitudinal Study of Parents and Children, a prospective birth cohort study conducted in England. They assessed dietary intake of omega-3 fatty acids from fish via food frequency questionnaires when the children were 7 years old and collected information about the incidence of asthma among the children when they were 11 and 14 years of age. They replicated their analysis in the Swedish BAMSE birth cohort.

    The authors of the study found no links between intake of omega-3 fatty acids from fish and the incidence of asthma in the full group of children. But when they looked at the subset of children who carried a variant in the fatty acid desaturase gene, they found that high intake of omega-3 fatty acids from fish reduced the risk of developing asthma 51 percent. These findings were replicated in the BAMSE cohort.

    These findings suggest that dietary intake of fish rich in omega-3 fatty acids during childhood reduces the risk of developing asthma among children who carry a genetic variant of an enzyme involved in fatty acid synthesis. The authors of the study cautioned that their study was observational and did not identify any causes to explain the relationship.

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  • Omega-3 supplementation protected against loss of smell in patients with benign brain tumors (randomized controlled trial). academic.oup.com
    Omega-3 COVID-19

    Omega-3 fatty acids ameliorate olfactory losses.

    The sellar and parasellar regions of the brain comprise a complex anatomical area located near the pituitary gland. Tumors in these regions often require resection using endoscopic nasal procedures, which are often associated with concomitant olfactory function losses. In some patients these losses persist long after the procedure and are sometimes permanent. Findings from a new study suggest that omega-3 fatty acids ameliorate olfactory losses associated with endoscopic nasal procedures.

    Omega-3 fatty acids are polyunsaturated fats that play essential roles in human health. They influence cell membrane integrity, affect the function of membrane-bound cellular receptors, and participate in a vast array of physiological functions. Omega-3 fatty acids are present in flaxseed, soybeans, canola oil, fish, and other seafood. They are also widely available as dietary supplements.

    The prospective, randomized controlled trial involved 87 patients with sellar or parasellar tumors who were undergoing endoscopic nasal resection. Roughly half of the patients received nasal saline irrigations (standard treatment) or nasal saline irrigations plus 2,000 milligrams of supplemental omega-3 fatty acids daily. The participants underwent a smell test before and at six weeks, three months, and six months after the procedure.

    At the six-week point, 25 percent of the patients in both groups had experienced a clinically significant loss in olfactory function. However, at three and six months post-procedure, the patients who took omega-3 fatty acids had less olfactory loss than patients without supplementation.

    The authors of the study suggested that the improvements they observed in the patients' olfactory function were due to omega-3 fatty acids' neuroprotective effects as well as their capacity to promote synaptic plasticity and neurotransmitter function. Interestingly, many people report olfactory losses with viral infections, including COVID-19. A new clinical trial is investigating whether omega-3 fatty acids can protect and even restore lost sense of smell in patients with COVID-19.

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  • Higher levels of omega-3 fatty acids are associated with faster heart rate recovery. www.eurekalert.org
    Omega-3

    Robust evidence demonstrates that consuming omega-3 fatty acids is beneficial for heart and whole body health. Higher levels of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the blood are associated with reduced risk of sudden cardiac death. A new report demonstrates an association between blood levels of omega-3 fatty acids and heart rate recovery, a strong predictor of sudden cardiac death.

    Heart rate recovery is defined as the decrease in heart rate at one minute after the cessation of intense exercise. Previous research has reported that an abnormal heart rate recovery (less than 12 beats per minute decrease 60 seconds after exercise) is associated with an increased risk of death from all causes even after controlling for other markers of fitness.

    The authors collected data from nearly 14,000 participants between the ages of 20 and 80 years. Before an exercise test, they They measured the ratio of omega-3 fats to other fats in participants’ red blood cells and categorized the concentration as low (less than 4 percent), normal (4 to 8 percent), or optimal (greater than 8 percent). Then, they asked participants to run on a treadmill at increasing incline until they reached exhaustion and measured the change in heart rate at one, three, and five minutes post exercise.

    Participants in the normal and optimal omega-3 ranges had higher heart rate recovery at one minute and three minutes post exercise. This association was more pronounced in women. The authors also reported a positive association between omega-3 status and age, leanness, and healthy blood lipid levels.

    This study is cross-sectional in design, meaning that a cause and effect relationship cannot be established. The authors plan to expand their research in the future to include measures of mortality for this group of participants.

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  • Maternal dietary intake of omega-6 and omega-3 fatty acids influences aspects of child psychomotor development. academic.oup.com
    Omega-3 Pregnancy

    Prenatal and early life nutrition are crucial to an infant’s development and lifelong health. Nutritional deficits during these periods are intrinsically linked to impaired mental and physical growth. Findings from a new study indicate that consumption of omega-6 and omega-3 fatty acids influences aspects of child psychomotor development.

    Omega-6 and omega-3 fatty acids are polyunsaturated fats that are essential for human health. Evidence suggests that maternal consumption of fish and seafood rich in omega-3 fatty acids improves children’s performance on intelligence tests. Evidence suggests that a lower omega-6 to omega-3 fatty acid ratio is more desirable in reducing the risk of many of chronic diseases.

    The study drew on data from the Japan Environment and Children’s Study, an ongoing study of the effects of environmental factors on child development. The authors of the study evaluated mother-child pairs when the children were six months old (more than 82,000 pairs) and 12 months old (more than 77,000 pairs). The mothers in the study completed food frequency questionnaires that provided information about their fish and total omega-6 and omega-3 fatty acid intake. The women also completed questionnaires about their children’s psychomotor development, including communication, gross motor skills, fine motor skills, problem-solving, and personal-social skills, at six months and 12 months of age.

    The authors found that the children whose mothers consumed fish or omega-3 fatty acids during pregnancy were less likely to experience delays in problem-solving at six months of age and in fine motor skills and problem-solving at 12 months of age. They found that dietary intake of omega-6 fatty acids was associated with lower risk of communication and fine motor skill delays at six months of age and in gross motor skills, fine motor skills, and problem-solving at 12 months. However, the children whose mothers had a high dietary omega-6 to omega-3 ratio were more likely to experience delays in problem-solving skills at the age of 12 months.

    These findings suggest that dietary fish and omega-3 fatty acid intake have beneficial effects on children’s psychomotor development and underscore the need for appropriate dietary counseling for women during pregnancy.

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  • Anti-Inflammatory and Proresolving Effects of the Omega-6 Polyunsaturated Fatty Acid Adrenic Acid pubmed.ncbi.nlm.nih.gov
    Omega-3 Inflammation

    Abstract-
    Polyunsaturated fatty acids (PUFAs) and their metabolites are potent regulators of inflammation. Generally, omega (n)-3 PUFAs are considered proresolving whereas n-6 PUFAs are classified as proinflammatory. In this study, we characterized the inflammatory response in murine peritonitis and unexpectedly found the accumulation of adrenic acid (AdA), a poorly studied n-6 PUFA. Functional studies revealed that AdA potently inhibited the formation of the chemoattractant leukotriene B4 (LTB4), specifically in human neutrophils, and this correlated with a reduction of its precursor arachidonic acid (AA) in free form. AdA exposure in human monocyte-derived macrophages enhanced efferocytosis of apoptotic human neutrophils. In vivo, AdA treatment significantly alleviated arthritis in an LTB4-dependent murine arthritis model. Our findings are, to our knowledge, the first to indicate that the n-6 fatty acid AdA effectively blocks production of LTB4 by neutrophils and could play a role in resolution of inflammation in vivo.

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  • Supplemental omega-3 fatty acids reduce risk of cardiovascular disease, including fatal heart attack. www.sciencedaily.com
    Omega-3 Cardiovascular

    Cardiovascular disease – a broad category of conditions that includes coronary artery disease, stroke, and hypertension – is the leading cause of death worldwide, claiming the lives of roughly 18 million people each year. Findings from a recent meta-analysis suggest that omega-3 fatty acid intake reduces the risk of cardiovascular disease.

    Omega-3 fatty acids are essential for cardiovascular health. They participate in pathways involved in the biosynthesis of hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. Omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood. The human body can convert some ALA into EPA and then to DHA, but the process is very inefficient.

    The authors of the meta-analysis evaluated evidence gleaned from 40 randomized clinical trials investigating the effects of omega-3 fatty acids (EPA and DHA) on cardiovascular outcomes in more than 135,000 people. The outcomes included myocardial infarction (heart attack), coronary heart disease, and cardiovascular disease events (which included angina, stroke, heart failure, peripheral arterial disease, sudden death, and cardiovascular surgical interventions), coronary heart disease deaths, and fatal myocardial infarction. They used the GRADE (Grading of Recommendations Assessment, Development, and Evaluation) framework to assess the quality of the evidence.

    Their analysis revealed that EPA and DHA supplementation decreased a person’s risk of having a heart attack by 13 percent and decreased their risk of death from heart attack by 35 percent. Similarly, a person’s risk of having a coronary heart disease event decreased by 10 percent, and their risk of death from coronary heart disease decreased by 9 percent. These reductions in risk were dose dependent, with greater intake (1,000 milligrams of additional EPA and DHA per day) associated with nearly 6 percent less risk of cardiovascular events and 9 percent less risk of having a heart attack.

    These findings suggest that EPA and DHA intake reduces the risk of cardiovascular disease and underscore the need for public health interventions that promote dietary and supplemental omega-3 fatty acid intake.

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  • Omega-3 fatty acids in fish may protect the brain from damage due to air pollution. www.sciencedaily.com
    Nutrition Brain Omega-3

    Omega-3 fatty acids are essential for human health. Evidence demonstrates that omega-3 fatty acids may also be beneficial against heart disease, stroke, cancer, and other conditions. A new study demonstrates that dietary consumption of omega-3 fatty acids in fish may help protect the brain from damage induced by particulate matter in air pollution.

    Particulate matter is a mixture of solid particles and liquid droplets. It is present in fine inhalable particles, with diameters that are generally 2.5 micrograms or less. Some evidence suggests that exposure to particulate air pollutants accelerates aging.

    The observational study involved more than 1,300 women between the ages of 65 and 80 years who were dementia-free at the time of enrollment. The authors of the study determined the approximate levels of particulate matter to which the women were exposed over a three-year period based on their addresses. They measured omega-3 fatty acid concentrations in the women’s red blood cells and measured brain white matter volume in the women’s brains via imaging studies. The women completed questionnaires about their weekly dietary intake of baked or broiled seafood or fish.

    The brain imaging studies revealed that particulate matter exposure was associated with white matter and hippocampal volume losses. These losses were particularly noticeable among women with the lowest levels of omega-3s in their red blood cells.

    The findings from this study indicate that dietary intake of fish rich in omega-3 fatty acids may be protective against brain losses associated with air pollutant exposure. Another dietary compound that might offer protection from air pollutant is sulforaphane, a bioactive compound derived from cruciferous vegetables. Watch this clip in which sulforaphane expert Dr. Jed Fahey describes how sulforaphane provides protection from benzene, a carcinogenic compound present in air pollution.

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  • Omega-3 DHA intake increases hypothalamic neurogenesis in mice. diabetes.diabetesjournals.org
    Brain Obesity Omega-3 BDNF

    Saturated fatty acid intake induces inflammation in the hypothalamus that can eventually lead to apoptosis of hypothalamic neurons and subsequent loss of the control of caloric intake and energy expenditure. The overall health of hypothalamic neurons requires their regular renewal, a process known as neurogenesis, which is impaired in obesity. Findings from a 2016 study showed that docosahexaenoic acid (DHA), a type of polyunsaturated fatty acid (PUFA), increased hypothalamic neurogenesis in mice.

    DHA is an omega-3 fatty acid found in the human brain and the meat of fatty fish. DHA plays a key role in the development of eye and nerve tissues and is essential for normal brain function in humans.

    The authors of the study conducted a six-protocol study in mice. They fed the mice a high-fat diet for eight weeks and then fed them diets containing varying concentrations and types of fats, including flaxseed oil and DHA. They also injected DHA or BDNF, a growth factor involved in neurogenesis, into the brains of the mice.

    Mice that ate the DHA-containing diet showed improvements in body mass, glucose metabolism, activity levels, and response to leptin, a hormone involved in appetite control. Both the DHA-containing diet and the injected DHA increased levels of hypothalamic neurogenesis at rates similar to or superior to those observed with BDNF.

    These findings suggest that dietary intake of PUFAs such as DHA show promise as a strategy to ameliorate hypothalamic neuronal losses associated with obesity.

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  • Fish oil omega-3 normalizes BDNF levels in the hippocampus and improves cognitive function in animal model of traumatic brain injury www.liebertpub.com
    Brain Omega-3 Tissue Repair BDNF TBI

    From the publication:

    Our finding that supplementation of omega-3 fatty acids normalizes the protein levels of BDNF after TBI suggests that BDNF mediates the beneficial effects of omega-3 fatty acids on cognitive function.

    […]

    It is notable that fish oil supplementation increased BDNF but did not affect cognitive function in intact rats. It is possible that slight changes in BDNF may not significantly affect cognition under normal conditions. It seems likely, however, that under pathological weakness small decreases in BDNF can be a factor to further deteriorate cognitive function. This eventual possibility emphasizes the necessity to use therapeutic means, such as dietary supplementation of fish oil, to maintain normal levels of BDNF under challenging conditions.

    Mitigation of oxidative stress as a mechanism of increased BDNF:

    It has been shown that TBI can result in cumulative ROS, which may be associated with reduction of BDNF. Thus, DHA may help to counteract elevated levels of ROS with subsequent effects on the action of BDNF on synaptic plasticity and cognition after TBI.

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  • Neonatal brain damage decreased by ~50% when a triglyceride lipid emulsion containing omega-3 DHA was injected within two hours of ischemic stroke www.sciencedaily.com
    Brain Omega-3 Stroke

    Animal research.

    From the article:

    The study compared the effectiveness of emulsions with two omega-3 fatty acids – DHA and eicosapentaenoic acid (EPA) – as well as optimal doses and therapeutic window. The researchers found that DHA provided protection while EPA did not. The therapeutic window ranged from 90 minutes prior to several hours after with the optimal window for treatment 0 – 2 hours.

    Prior work:

    Dr. Bazan’s group at the LSU Health Sciences Center New Orleans Neuroscience Center of Excellence has increasingly shown that DHA is a potentially powerful treatment for stroke for nearly ten years. His study published in 2011 found DHA triggered production of Neuroprotectin D1 (NPD1), a naturally occurring neuroprotective molecule in the brain derived from DHA and discovered by Dr. Bazan. Not only did DHA treatment salvage stroke-damaged brain tissue that would have died, its repair mechanisms rendered some areas indistinguishable from normal tissue by 7 days.

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  • Omega-3 fatty acids may reduce DNA damage in children. pubmed.ncbi.nlm.nih.gov
    Omega-3 DNA Damage

    DNA damage, a major contributor to aging, occurs from exposure to byproducts of cellular metabolism, environmental chemicals, and radiation from sunlight. If not repaired, DNA damage can be detrimental and is associated with diseases such as cardiovascular disease and cancer. A new study suggests that higher levels of omega-3 fatty acids are associated with lower DNA damage in children and adolescents.

    Omega-3 fatty acids are essential because the body cannot make them, and they must be obtained from the diet. They include eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. EPA and DHA, found in fish and other seafood, play key roles in controlling inflammation. Dietary nutrients provide important cofactors that are needed for DNA repair enzymes to function properly.

    Previous research has examined the relationship between nutrients and DNA damage in adults. The current study investigated whether the blood levels of omega-3 fatty acids and some vitamins are associated with the level of DNA damage in healthy children and adolescents.

    This cross-sectional study involved 140 children between the ages of nine and 14 years. The authors measured blood biomarkers including retinol, beta-carotene, riboflavin, and red blood cell levels of EPA and DHA. They assessed DNA damage using a sensitive test known as the comet assay. The authors analyzed the data using two different statistical techniques and found that DNA damage was inversely correlated with EPA and DHA levels in the blood. Plasma retinol and beta-carotene were also inversely correlated with DNA damage, but only with one of the statistical methods.

    These findings suggest that having adequate levels of the omega-3 fatty acids DHA and EPA in the blood is beneficial in reducing the risk of DNA damage. This reduction in DNA damage may decrease the risk of certain diseases while increasing healthspan and longevity.

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  • Blood levels of docosahexaenoic acid, a type of omega-3 fatty acid, predict how well children concentrate and learn. www.sciencedaily.com
    Brain Omega-3 Development

    Nutrition is essential for a child’s development and lifelong health. Early nutritional shortfalls are associated with impaired neurological development and growth. Findings from a new study indicate that blood levels of docosahexaenoic acid (DHA), a type of omega-3 fatty acid, predict how well children concentrate and learn.

    Omega-3 fatty acids are essential for human health. DHA is an omega-3 fatty acid found in the human brain and the meat of fatty fish. It plays a key role in the development of eye and nerve tissues and is essential for normal brain function in humans. Dietary sources of DHA include krill oil, salmon and (especially the roe), flying fish, and pollock.

    The randomized controlled study involved 362 children between the ages of seven and nine years who had below-average reading skills, with most of the children reading at levels about 18 months younger than their chronological ages. Each of the children took either 600 milligrams of supplemental DHA per day or a placebo for 16 weeks. At the end of the study period, the authors of the study assessed the children for changes in reading, working memory, and behavior, including attention deficit-hyperactivity disorder, based on performance and teacher and parental assessments.

    Although the authors of the study didn’t observe improvements in reading scores in the supplemented group as a whole, they did see small improvements among those who were reading at the lowest levels. Children reading at the 20th percentile gained nearly a month in terms of reading age level. Those reading at the 10th percentile gained nearly two months – roughly a 50 percent improvement above what would normally be expected. The parents reported improvements in behavior, but the teachers did not. Supplementation did not affect the children’s working memory.

    These findings suggest that supplemental DHA provides an effective means to improve reading and behavior in children with poor reading skills.

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  • Prescription omega-3 fatty acid drugs reduce high or very high triglyceride levels. www.sciencedaily.com
    Heart Disease Omega-3

    Triglycerides are molecules composed of a glycerol molecule bound to three fatty acids. They are the primary component of very-low-density lipoproteins and serve as critical sources of energy. Having high triglycerides (200 to 499 mg/dL) or very high triglycerides (higher than 500 mg/dL) can increase the risk of cardiovascular disease. A recent science advisory from the American Heart Association summarizes the data surrounding the use of prescription omega-3 fatty acids to lower triglyceride levels.

    Omega-3 fatty acids are essential for human health. They include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood. The human body can convert some ALA into EPA and then to DHA, but the process is very inefficient. The Food and Drug Administration has approved prescription omega-3 fatty acids containing EPA and DHA for the treatment of high or very high triglycerides. Most formulations are in doses that provide more than three grams of EPA and DHA (combined) or EPA alone daily.

    The authors of the advisory stated that treating very high triglycerides with 4 grams per day of combined EPA and DHA can reduce patients' triglycerides by 30 percent or more. However, at these doses, patients often experience increases in their LDL cholesterol. When given as EPA alone, LDL typically remains unchanged. Treating high triglycerides with combined EPA and DHA or with EPA alone effectively reduces triglycerides and doesn’t increase LDL.

    Findings from a large trial investigating the use of 4 grams of EPA per day (along with a statin) to reduce triglycerides demonstrated a 25 percent reduction in major cardiovascular events. Current trials are underway investigating the effectiveness of using combined EPA and DHA in the treatment of high triglycerides.

    The authors of the advisory concluded that 4 grams per day of EPA and DHA are effective and safe for reducing triglycerides either alone or as an adjunct to cholesterol-reducing drugs like statins.

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  • Omega-3 fatty acids decrease oxidative stress and affect biomarkers of aging. www.sciencedaily.com
    Obesity Aging Omega-3 Inflammation

    As the human body ages several changes occur, including the gradual erosion of the protective caps on the ends of chromosomes, known as telomeres. A 2012 study suggests that supplementing with omega-3 fatty acids can counteract telomere shortening and slow aging.

    Telomeres function as a protective buffer against DNA loss during replication and DNA damage caused by inflammation, reactive oxygen species, and other chemical compounds. Telomeres get shorter with age and telomere length is a biological marker for age.

    Previous research has demonstrated that many factors can affect the rate of telomere shortening. The dietary balance of the essential polyunsaturated fatty acids (PUFAs) omega-3 and omega-6 — which influence inflammation — might be a factor. The current study investigated whether blood levels of these polyunsaturated fatty acids affect telomere stability.

    The double-blind randomized controlled trial involved 106 adults between the ages of 40 and 85 years who were sedentary and overweight. The authors of the study provided participants with a supplement containing 1.25 grams or 2.5 grams of omega-3 fatty acids or a placebo. To evaluate the influence of the omega-3 fatty acids versus placebo, the authors measured telomere length, telomerase activity, and markers of oxidative stress (known as F2-isoprostanes). They found that supplementation at both doses lowered the omega-6 to omega-3 fatty acid ratio in the blood, which was associated with longer telomere length. They also observed that omega-3 fatty acid supplementation decreased markers of oxidative stress by 15 percent.

    These findings suggest that consumption of omega-3 fatty acids in quantities high enough to lower the omega-6 to omega-3 ratio in the blood can slow aging.

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  • People with COVID-19 are at higher risk of complications associated with thrombotic events. www.sciencedaily.com
    Omega-3 COVID-19

    Known complications of COVID-19 illness include acute respiratory failure, pneumonia, and acute kidney failure, among others. Recent findings now indicate that people with COVID-19 are at higher risk of complications associated with thrombotic events.

    Thrombotic events can occur when the procoagulant (clotting) forces and anticoagulant and fibrinolytic forces are disrupted. These events can affect multiple organ systems. Common manifestations of thrombotic dysfunction include deep venous thrombosis (blood clots in the legs) or pulmonary embolism (blood clots in the lungs), or disseminated intravascular coagulation (a systemic, life-threatening blood clotting disorder).

    Reports from two hospitals in France indicate that pulmonary embolism occurred in 23 to 30 percent of critically ill COVID-19 patients – considerably higher than is commonly observed in critically ill patients without COVID-19. A single case report described thrombotic events that affected a patient’s lungs, brain, and kidneys. These findings suggest that early monitoring via imaging tests and treatment with anti-clotting factors is critical for COVID-19 patients.

    Interestingly, omega-3 fatty acids might be useful as prophylactic measures against thrombotic events. Previous research indicates that omega-3 fatty acid intake of 4.7 grams or more per week from either fish or supplements reduced lower venous thromboembolism risk 22 to 26 percent and reduced pulmonary embolism risk 39 to 60 percent.

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  • Omega-3 fatty acid supplementation decreased tobacco cravings in smokers. journals.sagepub.com
    Omega-3

    Cigarette smokers are known to have low levels of omega-3 fatty acids, the essential fats necessary for brain function. A 2014 study suggests that providing omega-3 fatty acids to regular cigarette smokers reduced daily smoking and tobacco cravings.

    Previous research has demonstrated that a deficiency of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can contribute to psychological stress. Interestingly, the areas of the brain that process stress and drug cues have sizable overlap. Imbalanced levels of omega-3 fatty acids found in smokers can make them more vulnerable to stress, which can contribute to the urge to smoke. The current study investigated whether the administration of omega-3 fatty acids to smokers would affect cravings.

    In this double-blind, randomized, placebo-controlled pilot study, the researchers provided smokers with a combination of EPA and DHA or a placebo daily for four weeks. The authors assessed tobacco cravings after cueing participants with images of cigarettes and other people smoking. After one month of omega-3 fatty acid supplementation, smokers experienced reduced tobacco cravings and reported an 11 percent lower daily cigarette intake as compared to the start of the study. Cravings remained below baseline for one month post-treatment. The placebo did not affect tobacco cravings or cigarette consumption.

    These preliminary findings suggest that omega-3 fatty acid supplementation decreases daily smoking and tobacco cravings in cigarette smokers. Further clinical trials are needed to determine if these findings hold up.

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  • Omega-3 fatty acid supplementation benefits people with depression. www.sciencedaily.com
    Omega-3 Supplements

    Depression is a mood disorder characterized by profound sadness, fatigue, altered sleep and appetite, as well as feelings of guilt or low self-worth. It is the most common mental health disorder worldwide, affecting as many as 322 million people. Many people with depression do not respond to antidepressant therapies. A new study suggests that omega-3 fatty acids are beneficial in treating symptoms of depression.

    Omega-3 fatty acids are polyunsaturated fats that are essential for human health. They play critical roles in the development and function of the nervous system. Evidence suggests that low intake of omega-3 fatty acids contributes to depression.

    The double-blind, randomized, controlled trial involved more than 430 outpatients enrolled in treatment programs at eight academic and psychiatric clinics in Canada. The authors of the study randomized the patients to take either a supplement containing omega-3 fatty acids (1,050 milligrams of eicosapentaenoic acid and 150 mg/d of docosahexaenoic acid) or a placebo daily for eight weeks. The patients provided self-reports about their depressive symptoms and underwent clinical psychiatric assessment.

    At the end of the study, the patients who took the omega-3 supplement showed improvements in both self-reported and clinical assessments of their symptoms, particularly among those who had no accompanying anxiety disorders. These improvements were comparable to those observed with common antidepressant drugs. Future studies directly comparing the efficacy of omega-3 fatty acid supplementation to drug therapies are needed.

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  • Omega‐3 fatty acid supplementation improves behavior in children aged 8 to 16 years. www.sciencedaily.com
    Omega-3

    Early life nutrition is critical to a child’s development and eventual lifelong health. New research suggests that omega-3 fatty acids might have long-term neurodevelopmental effects in children that ultimately reduce antisocial and aggressive behavior problems.

    Omega-3 fatty acids are polyunsaturated fats that are essential for human health. They influence cell membrane integrity, affect membrane-bound cellular receptor functions, and participate in pathways involved in the biosynthesis of hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. Omega-3 fatty acids include alpha-linolenic acid (found in plants), and eicosapentaenoic acid and docosahexaenoic acid (found in fish, seafood, and salmon roe).

    The randomized, double‐blind, placebo‐controlled study involved 200 school-aged children (8 to 16 years old) randomized into either a placebo group or a treatment group. The children in the treatment group drank a fruit-based beverage containing 1 gram of mixed omega-3 fatty acids every day for six months. The children in the placebo group drank a similar beverage without omega-3 fatty acids. At the end of the six-month period, the parents and children completed personality assessments and provided reports about the children’s behavior, especially externalizing behavior (such as fighting or lying) and internalizing behavior, such as depression, anxiety, and withdrawal.

    The children who took the omega-3 fatty acid-enriched beverage showed marked reductions in negative behaviors. These reductions persisted to the 12-month point, with externalizing behaviors reduced nearly 42 percent, and internalizing behaviors reduced nearly 69 percent. These effects were attributed to the role that omega-3 fatty acids play in neuronal health and neurotransmitter production and function.

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  • Omega-3 fatty acids added to intravenous feedings decrease infection risk and shorten hospital stays. onlinelibrary.wiley.com
    Omega-3

    Parenteral nutrition (PN) is the intravenous feeding of a person whose gastrointestinal tract is not working. Findings presented in a recent review and meta-analysis suggest that enriching the PN solution with omega-3 fatty acids improved patient outcomes and reduced the length of hospital and ICU stays.

    Omega-3 fatty acids are long-chain polyunsaturated fatty acids, considered essential because the human body cannot make them. Conventional lipid emulsions used in PN, including soybean and safflower oils, are high in omega-6 fatty acids, which can increase inflammation and suppress the immune system.

    The review and meta-analysis compared clinical outcomes in adult hospitalized patients administered PN enriched with omega-3 fatty acids versus non-enriched formulations. Parameters evaluated by the authors included routine lab values, markers of inflammation, rates of infection and sepsis, and the length of ICU and hospital stays.

    The data revealed that infection rates decreased by 40 percent and sepsis by 56 percent in patients who received omega-3 fatty acids in their PN infusions. Moreover, the length of hospital stays and ICU stays both decreased by approximately two days.

    These findings demonstrate that omega-3 fatty acid-enriched PN can decrease infection rate, sepsis, and the length of ICU and hospital stays.

    Read more
  • Fish oil supplementation provides protection against fine particulate air pollution www.onlinejacc.org
    Omega-3 Glutathione Protein Dairy

    An estimated 4.2 million deaths each year, many of which are cardiovascular disease-related, are associated with exposure to air pollution. The mechanisms that drive this association include systemic inflammation, endothelial dysfunction, oxidative stress, hypertension, and metabolic dysfunction. Findings from a recent study suggest that supplemental omega-3 fatty acids may reduce the risk of cardiovascular disease-related death associated with exposure to particulate air pollutants.

    Particulate matter in air pollution is a mixture of solid particles and liquid droplets. It is present in fine inhalable particles, with diameters that are generally 2.5 micrograms (PM2.5) or less. The daily standard for PM2.5 in the United States is 35 micrograms per cubic millimeter per day, as long as the average annual exposure is less than 12 micrograms per cubic millimeter daily.

    Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are derived from marine sources, elicit a wide array of health benefits. The American Heart Association recommends that people who have coronary heart disease consume approximately 1 gram of DHA and EPA daily in foods or supplemental form.

    The randomized, double-blind study involved 65 healthy students attending Fudan University in Shanghai, China. Participants received either a 2.5-gram EPA- and DHA-rich fish oil supplement or a placebo daily for a period of four months. The authors of the study measured PM2.5 levels throughout the study. They also collected blood samples from the participants to assess levels of 18 cardiovascular disease-related biomarkers.

    The average PM2.5 level during the study period was 38 micrograms per cubic millimeter. Whereas the participants who took the fish oil supplement had biomarker profiles that were cardioprotective, the participants who took the placebo had biomarker profiles associated with inflammation and cardiovascular disease. In particular, taking the fish oil supplement was associated with having higher levels of glutathione peroxidase (an enzyme that protects against oxidative stress) but the supplement was associated with having higher levels of C-reactive protein (a driver of inflammation).

    These findings suggest that the intake of fish oil supplements rich in EPA and DHA may provide cardiovascular protection to people living in areas of high air pollution.

    Read more
  • Low levels of omega-3 fatty acids are associated with early-onset coronary atherosclerosis. www.nature.com
    Heart Disease Omega-3

    Coronary artery atherosclerosis, a narrowing of the heart’s arteries caused by a buildup of plaque, is the single leading cause of death worldwide. It is the principal cause of coronary artery disease. A new study suggests that low levels of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are associated with increased risk of early-onset coronary artery atherosclerosis.

    Coronary artery calcification (CAC) provides a reliable measure of atherosclerosis. A high CAC score is a robust indicator of a person’s 10-year cardiovascular event risk. It is more common among men than women.

    The study involved 71 male and female patients (average age, 68 years) who presented with atypical angina. The participants underwent non-contrast enhanced coronary CT scans and provided blood samples for fatty acid analysis.

    The CT scans revealed that 63 percent of the patients had detectable CAC scores. Of these, low blood levels of EPA and DHA were positively associated with early onset of coronary artery atherosclerosis, suggesting a protective role for omega-3 fatty acids in cardiovascular disease.

    Read more
  • Omega-3 fatty acid supplementation increases blood levels of anti-inflammatory molecules for up to 24 hours after ingestion. www.ahajournals.org
    Omega-3 Inflammation Polyunsaturated Fat

    Omega-3 fatty acids are polyunsaturated fats that are essential for human health. They participate in pathways involved in the biosynthesis of hormones that regulate blood clotting and the contraction and relaxation of artery walls. Byproducts of omega-3 fatty acid metabolism, called specialized pro-resolving mediators (SPMs), reduce the inflammation that drives many chronic diseases. Findings from a new clinical study suggest that omega-3 fatty acid supplementation increases blood levels of SPMs up to 24 hours after ingestion.

    Four families of SPMs have been identified and include the resolvins, lipoxins, protectins, and maresins. These SPMs promote apoptosis, regulate leukocyte (white blood cell) activity, and reduce the production of proinflammatory mediators.

    The double-blinded, placebo-controlled, crossover study involved 22 healthy volunteers between the ages of 19 and 37 who took a marine oil supplement enriched in omega-3 fatty acids. At 2, 4, 6, and 24 hours after taking the supplement, participants provided blood samples for analysis, which revealed a time- and dose-dependent increase in blood SPM levels that persisted for up to 24 hours.

    Omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood. The human body can convert some ALA into EPA and then to DHA, but the process is very inefficient.

    Salmon roe is rich in omega-3 fatty acids, especially DHA. This short recipe video shows a fun, tasty way to eat salmon roe.

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  • FDA approves use of drug to reduce risk of cardiovascular events in certain adult patient groups www.reuters.com
    Omega-3 Triglycerides Cardiovascular

    Cardiovascular disease is the number one cause of death of people living in the United States (US). Having elevated (abnormal) triglyceride levels may contribute to atherosclerosis, which increases the risk of cardiovascular disease. The US Food and Drug Administration has approved the use of a drug to reduce the risk of cardiovascular events in adults who have elevated triglyceride levels.

    The drug, called Vascepa (icosapent ethyl), reduces blood triglyceride levels by one-third when accompanied by low-fat, low-cholesterol dietary modification. It has been shown to reduce the rate of heart attacks, strokes, and other cardiovascular events by 25 percent compared to a placebo.

    Candidates for Vascepa therapy must have triglyceride levels of 150 milligrams per deciliter or higher. They should also have established cardiovascular disease or type 2 diabetes and two or more additional cardiovascular disease risk factors.

    The active ingredient in Vascepa is eicosapentaenoic acid, a type of omega-3 fatty acid derived from fish oil. The drug, which is taken orally, has demonstrated a safety profile similar to placebos. Adverse events associated with Vascepa include atrial fibrillation and increased risk of bleeding. People who are allergic to fish or shellfish may be at risk for allergic reactions to Vascepa.

    Read more
  • Fish oil supplementation may improve night vision medicalxpress.com
    Omega-3 Polyunsaturated Fat Dairy Supplements

    The eyes' ability to adjust to changes in illumination, referred to as light and dark adaptation, varies between individuals. Dark adaptation, in particular, is critical to survival in low light and is responsible for what is commonly referred to as “night vision.” A recent study indicates that supplementation with omega-3 fatty acid-rich fish oil may improve night vision in humans.

    Omega-3 fatty acids are polyunsaturated fats that are essential for human health. They include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood. The human body can convert some ALA into EPA and then to DHA, but the process is very inefficient. Omega-3 fatty acids accumulate in the human retina and play instrumental roles in vision.

    The study involved 20 adults who took four omega-3 fatty acid-rich fish oil supplements three times daily, providing approximately 3 grams of EPA and 1 gram of DHA, for four weeks. Six weeks after the last supplementation, the participants' blood concentrations of omega-3 fatty acids were measured and their ability to adjust to low light was assessed.

    Participants who took EPA/DHA-rich fish oil supplements for four weeks demonstrated a 25 percent improvement in their ability to identify numbers in low light, compared to those who took a placebo. These changes in visual acuity were attributed to increased levels of omega-3 fatty acids in the participants' blood.

    Read more
  • Maternal dietary intake of omega-3 fatty acids has beneficial effects on infant brain development academic.oup.com
    Omega-3

    A mother’s diet during breastfeeding is crucial to an infant’s development and lifelong health. Findings from a new study show that maternal intake of omega-3 fatty acids is associated with larger brain volumes in breastfed or mostly breastfed infants.

    Omega-3 fatty acids play key roles in infant brain development. Intake of docosahexaenoic acid (DHA), in particular, is associated with improved mental and psychomotor development. DHA is the most abundant omega-3 fatty acid in a newborn’s brain.

    The study involved 92 one-month-old full-term infants who were breastfed exclusively or most of the time. The infants' mothers completed food frequency questionnaires about their dietary intake and the infants underwent magnetic resonance imaging (MRI) studies. The MRI studies revealed that infants of women who consumed higher quantities of omega-3 fatty acids had greater brain volume in specific regions of the frontal cortex and corpus callosum – areas of the brain involved in consciousness, communication, memory, attention, and integration of motor, sensory, and cognitive performance between the brain’s hemispheres, respectively.

    These findings suggest that dietary and supplemental omega-3 fatty acids intake may have beneficial effects on infant brain development.

    Read more
  • IQs of children whose mothers consumed fish during pregnancy nearly 5 to 10 points higher than those of children whose mothers did not eat fish. www.nytimes.com
    Brain Omega-3 Pregnancy Vitamin A Intelligence

    A pregnant woman’s diet has considerable impact on her child’s health and development. Findings from two recent reviews suggest that maternal consumption of fish and seafood improves children’s performance on intelligence tests.

    According to the Dietary Guidelines for Americans 2015-2020, seafood is a broad term that includes both fresh and saltwater fishes (such as salmon, tuna, trout, and tilapia) and shellfish (such as shrimp, crab, and oysters). Dietary intake of seafood provides many vitamins, minerals, and essential fatty acids that play key roles in a child’s neurocognitive development during pregnancy and early life. Seafood also contains mercury, a neurotoxicant. Questions remain about whether seafood consumption impairs neurocognitive development in pregnancy and childhood.

    The authors of the review analyzed data from randomized controlled trials, prospective cohort studies, or case-control studies involving pregnant women and their children, including 29 studies of more than 102,000 mother-child pairs and 15 studies of more than 25,000 children under the age of 18 years. They found that even low intake of seafood – about four ounces per week – improved neurocognitive development among children. These improvements were manifested in an average increase of 7.7 points on intelligence tests. In addition, no negative neurocognitive outcomes were reported, even with high seafood intake, despite possible higher mercury exposure to mercury.

    These findings have relevance for public health recommendations regarding dietary seafood intake among pregnant women and children.

    Read more
  • Fish oil supplementation associated with a lower risk of heart attack, heart disease, coronary heart disease and death from all those diseases. www.sciencedaily.com
    Heart Disease Omega-3 Iron

    Fish oil supplementation associated with a lower risk of heart attack, heart disease, coronary heart disease and death from all those diseases. This was particularly evident at higher doses (updated meta‐analysis including 13 randomized controlled trials).

    This study is an UPDATED meta-analysis that included the previously analyzed trials and 3 recently completed large-scale trials, which increased the sample size by 64%. In one analysis the REDUCE-IT trial, which was the high dose EPA study that found very large reductions in cardiovascular disease (CVD) were excluded and still reductions in CVD found.

    One important thing that was explored in this updated analysis was dose-response relationships between fish oil supplementation and CVD risks. This has not been addressed yet. Because most included trials with negative results included patients at high risk of CVD and with advanced atherosclerosis, a high dose of marine omega‐3 supplementation may be needed to achieve potential benefits in this setting.

    Read more
  • A high dose of fish oil (4g/day) lowered triglyceride levels by 20-30% in people with high triglycerides. www.sciencedaily.com
    Heart Disease Omega-3 Triglycerides

    A high dose of fish oil (4g/day) lowered triglyceride levels by 20-30% in people with high triglycerides according to an analysis of 17 randomized controlled trials reviewed by the scientific advisory council at the American Heart Association.

    “In analyzing the current scientific data, the advisory panel found:

    •For most people with high triglycerides (200 to 499 mg/dL), prescription doses of omega-3 fatty acids using drugs with either EPA+DHA or EPA alone can reduce triglyceride by 20 to 30%.

    •Contrary to common perception, the formula that contains both EPA and DHA does not increase the “bad” form of cholesterol (LDL-C) among most people with high triglyceride levels (200-499 mg/dL). However, when the drug is given to people with very high triglyceride levels at 500 mg/dL or greater, LDL-C may increase.

    •The panel’s review found that prescription omega-3 fish oil is effective in reducing triglyceride levels regardless of whether people are on statin therapy.

    •In a recent large, randomized placebo-controlled study called REDUCE-IT, researchers found that the EPA-only medication combined with statin medication resulted in a 25% reduction in major cardiovascular events (heart attack, stroke and cardiovascular death) among people with high triglycerides."

    Read more
  • A 28% lower risk of dementia and better cognition was associated with a high intake of dietary phosphatidylcholine mainly from eggs and meat in men. www.sciencedaily.com
    Alzheimer's Omega-3 Dementia Acetylcholine Neurons

    A 28% lower risk of dementia and better scores on tests for memory and linguistic abilities was associated with a high intake of dietary phosphatidylcholine mainly from eggs and meat in men.

    Choline is an important precursor to the neurotransmitter acetylcholine which plays an important role in cognition. Phosphatidylcholine is a very important component of cell membranes that make up neurons and also combines with the omega-3 fatty acid DHA to form lysophosphatidylcholine DHA which is transported across the blood-brain barrier. I published a paper last year on the important role DHA in phosphatidylcholine form plays in preventing Alzheimer’s disease particularly in people genetically predisposed to the disease.

    This new study was an observational study so causation cannot be established. Future clinical trials need to be done before definitive conclusions can be made.

    Link to my study on DHA and Alzheimer’s disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6338661/

    Read more
  • VITAL study: How vitamin D and fish oil affect risk of heart attack, stroke and cancer www.eurekalert.org
    Vitamin D Cancer Heart Disease Omega-3 Vitamin A

    Finally, the highly anticipated result of the VITAL Study are in - at least for the major endpoints CVD and cancer.

    While at first sight they may seem disappointing and have already prompted the usual, overgeneralizing negative reports from many media outlets, there are some remarkable findings if you look more closely - such as a whopping 77% reduced risk for heart attacks in African Americans taking fish oil (all those media who are now sweepingly reporting that fish oil dies “not reduce CVD”, without mentioning this, such as MdMag*, musk ask themselves whether they are looking at the results through racist glasses, as the investigators certainly didn’t make a secret of this remarkable finding).

    With regard to vitamin D, the results certainly don’t support the strong effect on cancer risk suggested by some observational studies, but there seems to be a modest effect building up over time, and given the fact that 2000 IU is a rather modest dose indeed and not expected to raise the blood level by more than 10 ng/ml, the jury is far from out on vitamin D and cancer.

    Anyway, this is a very high quality trial providing the researchers with a treasure-trove of data that will be subject to many auxillary studies. I’m particularly curious about the upcoming studies regarding autoimmune and mental health endpoints.

    *https://www.mdmag.com/conference-coverage/aha-2018/vital-study-supplements-of-omega3s-or-vitamin-d-do-not-reduce-cvd-or-cancers

    Read more
  • Supplementation with the omega-3 EPA (4g/day) reduced cardiovascular-related death by 25% compared to placebo. www.nejm.org
    Heart Disease Omega-3 Triglycerides

    Supplementation with the omega-3 EPA (4g/day) reduced cardiovascular-related death by 25% in people with high triglycerides on statins compared to those taking a placebo (randomized, double-blind, placebo-controlled trial in 8,179 people from around the world).

    The supplement used in this study was a highly pure EPA and the placebo was mineral oil. There has been some concern that the mineral oil may have had adverse effects on lipids since the placebo was associated with a 6% increase in LDL; however, that increase would only translate to a 4% increased heart attack risk. Furthermore, a similar study in Japan using 4g/day of EPA showed a 19% reduction in cardiovascular-related death but there was no placebo control.

    Additionally, the effects of the highly purified EPA might be independent of lipid-lowering effects. EPA also decreases inflammation, has effects on blood thinning and cell membrane fluidity…any of these might affect sudden cardiac death.

    Read more
  • Two randomized placebo-controlled trials found that supplementation with omega-3 fatty acids (1.2 g/day) improved mood, cognitive functioning. www.ncbi.nlm.nih.gov
    Brain Omega-3 Behavior

    Two randomized placebo-controlled trials found that supplementation with omega-3 fatty acids (1.2 g/day) improved mood, cognitive functioning and reduced psychosis in high-risk adolescents compared to placebo.

    The finding that treatment with fish oil may prevent or at least delay the onset of psychotic disorder gives hope that there may be alternatives to antipsychotics for the first psychotic episode. Omega-3 fatty acids have been shown to be very safe even when used in relatively high doses, and except for gastrointestinal symptoms like fishy eructation, they are free of clinically relevant adverse effects. They have the advantage of excellent tolerability, public acceptance, relatively low costs, and benefits for general health.

    Second study: http://journals.sagepub.com/doi/10.1177/070674371305800705

    Read more
  • Women in the lowest quintile of omega-3 serum levels during first and second trimesters had 10 times higher risk of early preterm birth. www.sciencedaily.com
    Omega-3 Pregnancy

    Women in the lowest quintile of omega-3 serum levels during first and second trimesters had 10 times higher risk of early preterm birth when compared with women in the three highest quintiles.

    Women in the second lowest quintile had 2.7 times higher risk of preterm birth compared with women in the three highest quintiles.

    Salmon is a great source of omega-3 fatty acids but many pregnant women are afraid of eating fish because of mercury. A 2015 American Journal of Clinical Nutrition study showed that eating omega-3 fatty acids from fish actually protects the brain from the toxic effects of mercury even in the developing fetus (which is the most susceptible to mercury effects).

    There are fish with high levels of mercury, those should be avoided particularly if you are pregnant. Fish that are high in methylmercury include predatory fish such as tilefish from the Gulf of Mexico, shark, swordfish, and king mackerel.

    Many of the most commonly-eaten fish are lower in mercury including wild salmon, shrimp, pollock, tilapia, catfish, and cod. I like salmon because in addition to having one of the lowest mercury contents it also has one of the highest omega-3 fatty acid contents, basically everything you want when choosing a fish to eat.

    American Journal of Nutrition Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340059/

    Read more
  • Only 30% of pregnant women in New Zealand meet the international recommendations for DHA of 200mg per day. www.massey.ac.nz
    Brain Omega-3 Pregnancy

    Only 30% of pregnant women in New Zealand meet the international recommendations for DHA of 200mg per day. The mean intake in Western society is ~135 mg/d::dose per day (~2 servings of fish/mo). The American Heart Association recommends that adults consume 500 mg/d::dose per day of EPA and DHA (~2-3 servings/wk or ~8 oz of fish/wk). However, Many pregnant women are afraid of eating fish because of mercury…but a 2015 American Journal of Clinical Nutrition study showed that eating omega-3 fatty acids from fish actually protects the brain from the toxic effects of mercury even in the developing fetus (which is the most susceptible to mercury effects). Atlantic salmon, sockeye salmon, sardines, oysters, and tilapia are all low on the mercury scale and have 2 micrograms of mercury per 4 ounces cooked. Whereas albacore tuna has 40 micrograms of mercury per 4 ounces cooked and swordfish has 147 micrograms of mercury per serving.

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  • Brain inflammation found to be 30% higher in people suffering with obsessive-compulsive disorder. www.eurekalert.org
    Brain Omega-3 Inflammation Depression Immune System Anxiety Iron

    There’s very good evidence for systemic inflammation being implicated in mental disorders more generally, but also depression specifically. See the FoundMyFitness video entitled “The Underlying Mechanisms of Depression” to learn about some of the interesting experiments establishing the connection between immune dysfunction and symptoms of depression.

    This study, however, seems to suggest that people with obsessive-compulsive disorder actively have 30% higher brain-related inflammation.

    FTA:

    A chemical dye measured the activity of immune cells called microglia, which are active in inflammation, in six brain areas that play a role in OCD. In people with OCD, inflammation was 32 per cent higher on average in these regions. Inflammation was greater in some people with OCD as compared to others, which could reflect variability in the biology of the illness. […] Another notable finding from the current study - a connection between resisting compulsions and brain inflammation - provides one indicator. At least nine out of 10 people with OCD carry out compulsions, the actions or rituals that people do to try to reduce their obsessions. In the study, people who experienced the greatest stress or anxiety when they tried to avoid acting out their compulsions also had the highest levels of inflammation in one brain area. This stress response could also help pinpoint who may best benefit from this type of treatment.

    In light of the fact that we now know the body’s immune system is afforded direct access to the brain via a network of lymphatic vessels in the meninges, it puts managing systemic inflammation in a whole new light.

    While we may be a long way away from finding a “cure” for people suffering from these disorders, it does make multi-pronged inflammation reduction approaches that much more appealing.

    This could possibly include…

    … and yes, possibly targetted drugs as well. The point is, by establishing inflammation as a missing link in these disorders it opens up a lot of different possible “treatments” that might have a cumulative effect! Interesting times.

    Read more
  • VSL#3 improved HDL, insulin sensitivity, LDL, atherogenic factors, and inflammation www.ncbi.nlm.nih.gov
    Gut Obesity Microbiome Insulin Resistance Cholesterol Omega-3 Inflammation Microbes VSL#3 Insulin Triglycerides

    FTA

    … a clinical trial in 60 overweight (BMI > 25), healthy adults, aged 40-60 years. After initial screening, the subjects were randomized into four groups with 15 per group. The four groups received, respectively, placebo, omega-3 fatty acid, probiotic VSL#3, or both omega-3 and probiotic, for 6 weeks. […] The probiotic (VSL#3) supplemented group had a significant reduction in total cholesterol, triglyceride, LDL, and VLDL and had increased HDL (P < 0.05) value. VSL#3 improved insulin sensitivity (P < 0.01), decreased hsCRP and favorably affected the composition of gut microbiota. Omega-3 had a significant effect on insulin sensitivity and hsCRP but had no effect on gut microbiota. The addition of omega-3 fatty acid with VSL#3 had a more pronounced effect on HDL, insulin sensitivity and hsCRP. Table showing statistics of the study.

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  • [TIMELINE] Joe Rogan Experience #502 with Dr. Rhonda Patrick www.foundmyfitness.com
    Omega-3 Depression Insulin Fatty Liver Vitamin A Isothiocyanates Antioxidant Protein Dairy Blood Sugar Metabolic Syndrome Myrosinase

    This is the full minute-by-minute timeline for JRE #502. Click here to watch the video on YouTube.

    • 00:02:42 - Starts off by talking about kappa opioids and dynorphin and how you feel stress right before important events
    • 00:04:24 - Joe talks about how great you feel after a competition (fight)
    • 00:05:35 - Talks about how capsaicin in spicy food also induces a release of endorphins via dynorphin agonization
    • 00:06:22 - Briefly mentions sauna/hyperthermic conditioning article featured on 4-Hour Workweek
    • 00:06:45 - Description of hormesis and how this is part of the mechanism of action for things like EGCGs in green tea and polyphenols in fruit.
    • 00:07:50 - Joe brings up that Rhonda suggested mycotoxin might be hormetic previously, Rhonda clarifies this was entirely and highly speculative. Includes jazz hands.
    • 00:08:45 - Joe mentions that his best decisions are made after a good workout. He does not trust his judgment if he has not got a good workout in.
    • 00:09:15 - Discussion of exercise and how it grows new brain cells (neurogenesis) via the BDNF pathway and how the growth of new brain cells allows you to forget other memories.
    • 00:11:20 - Joe mentions how people in highschool that never left your small hometown sometimes remember stuff you don’t. Get out of the small town, highschool friends. Make new memories.
    • 00:12:00 - Talks about how amygdala activation from either extreme excitement or fear increases episodic memory.
    • 00:12:15 - Talks about her new paper and how serotonin plays a role in brain function/dysfunction, behavior, and episodic memory.
    • 00:13:38 - Joe brings up MDMA burnout and suggests serotonin’s role in episodic memory may be why the MDMA/roller burnout stereotype exists
    • 00:15:00 - Explanation of what receptor down-regulation is and why it adds enormous complexity to understanding the effects of drugs, like SSRIs.
    • 00:16:27 - Discussion of “Serotonin Syndrome.”
    • 00:17:22 - Most serotonin is actually made in the gut, not the brain.
    • 00:17:44 - Discussion of how the genes that convert tryptophan to serotonin found in the gut (TPH1) and in the brain (TPH2) are show a characteristic nucleotide sequence known as a “Vitamin D Response Element” that seems to indicate, for the most part, that Vitamin D represses the production of serotonin in the gut (TPH1) and increases serotonin in the brain (TPH2). This is the subject of Rhonda’s most recent academic paper: “Vitamin D hormone regulates serotonin synthesis. Part 1: relevance for autism.”
    • 00:18:45 - Serotonin made in the gut has been shown to cause gastrointestinal inflammation by activating T cells and causing them to proliferate. Knocking out TPH1 in a mouse model of colitis ameliorates the inflammation associated with the disorder.
    • 00:21:55 - Theoretical vitamin D mechanism may play a role in the development of autism by depriving developing foetus of serotonin that serves as an “early brain morphogen” when mothers are deficient in vitamin D.
    • 00:23:45 - Autism appears to be developing early in utero (during pregnancy) and seems to show indications of being at least partially related to environment.
    • 00:24:00 - Estrogen can activate TPH2 in lieu of Vitamin D and thus may explain why autism is predominantly found in males.
    • 00:24:30 - Gut inflammation is common among autistics.
    • 00:24:45 - Explains 5-HTP bypasses the normal tryptophan hydroxylase (TPH) conversion, and because of that it can be converted into serotonin more rapidly… but (hypothetically) too soon and in the gut instead of the brain.
    • 00:25:35 - Tryptophan gets transported into the brain in order to be converted into serotonin by tryptophan hydroxylase (TPH2) but competes with BCAAs for transport into the brain, which are transported preferentially.
    • 00:25:55 - Tryptophan is less abundant of an amino acid than branch chain amino acids like leucine in protein.
    • 00:26:55 - Joe asks Rhonda if T cell activation/proliferation in the context of TPH1 has relevance for AIDS.
    • 00:28:00 - Joe relates how “New Mood” (Onnit’s product) was originally called “Roll Off.”
    • 00:30:30 - Joe quips that it was recently experimentally validated in mice that DMT is produced in the pineal glands of mice during sleep, goes on to talk about speculation that near death experiences relating to altered perception from endogenous DMT release.
    • 00:35:10 - Plays a video of a jaguar eating hallucinogenic plants.
    • 00:37:20 - Talks about monoamine oxidase
    • 00:38:40 - Merits of “theoretical papers” (like “Vitamin D hormone regulates serotonin synthesis. Part 1: relevance for autism.”)
    • 00:39:37 - 70% of population is vitamin d deficient. Segways to awesome infographic created by @tjasonwright which covers a ton of the basic facts about vitamin D.
    • 00:43:02 - BaadBobby’s Dad turned Joe onto TA-65. TA-65 has been shown to increase telomere length, but theres a guy who sued the company producing it. Anecdotally, BaadBobby’s dad had improvements in eyesight.
    • 00:45:00 - Explanation of what telomeres are.
    • 00:48:50 - Special enzyme telomerase rebuilds telomeres, but it’s found mostly only in stem cells… and more importantly: cancer cells. Cancer cells hijack this telomerase normally reserved for stem cells to live forever. Strangely… Mice, unlike humans, actually express telomerase in all of their cells and don’t have telomere shortening.
    • 00:50:10 - Werner’s syndrome involves excessive telomere shortening.
    • 00:53:33 - Explains how aging is a function of DNA damage and discusses DNA damage assay (test) that Rhonda performs.
    • 00:55:30 - Obesity link to increased DNA damage.
    • 00:56:50 - Talks about TA-65’s active ingredient in a study was shown to genuinely increase telomerase activity and length of telomeres.
    • 00:58:22 - TA-65 study showed a 40% increase in telomere length in white blood cells in some humans studied.
    • 00:58:44 - Second study on TA-65 using special mouse model from well-known lab also showed re-activation of telomerase, and even began reversing aging of their tissues. Mice notably did not get cancer. Reinforces findings of first study.
    • 01:01:30 - Still concerned TA-65 could encourage the growth of pre-cancerous cells.
    • 01:02:00 - Joe brings up alkalizing diet for cancer prevention (he’s a skeptic).
    • 01:03:05 - Bad bacteria in gut is affected by pH.
    • 01:06:20 - Joe brings up argument that sugar consumption affects growth of cancer.
    • 01:07:50 - Explains because cancer cells become glycolytic which is why people fixate on sugar as a potential cancer cell.
    • 01:08:40 - Rhonda mentions that taking away glucose, but allowing continued presence of glutamine allowed cancer cells to keep growing in vitro.
    • 01:09:50 - Folic acid needed in the absence of cancer because you need it to build new DNA – but this is a problem if you do have a cancer because it can be a bad thing for the same reasons (folic acid needs to produce DNA because cancer cells are highly proliferative).
    • 01:12:00 - Glucosinolates are cleaved into isothiocyanates by myrosinase which is de-activated by heat. Isothiocyanates are potent anti-cancer agents. Recent anti-kale stuff is, in a way, anti-isothiocyanates. Additionally, if you boil kale and de-activate myrosinase you’re actually decreasing the amount of isothiocynates by removing myrosinase.
    • 01:14:00 - Kale thyroid stuff is probably only relevant if you’re very deficient in iodine – probably better to continue getting your isothiocyanates for cancer preventative reasons rather than sweating this stuff.
    • 01:16:35 - Rhonda mentions tumor suppressor genes, which are activated by hormesis (good stress triggered by things like isothiocyanates).
    • 01:19:20 - Joe brings up Dave Asprey’s take on boiling kale to remove oxalic acid.
    • 01:20:10 - Spinach that was either raw, boiled, fried, or frizzled and found that raw and boiling doesn’t affect absorption, but it did very modestly affect minerals in kidneys if raw… didn’t seem to cause kidneys stones (in mice). Probably requires absurd amounts of spinach to cause kidney stones. Just not convinced that it’s bad to eat spinach or kale raw.
    • 01:20:20 - Vegetables do make compounds that are sort of “bad for you” but have a net positive effect because they induce hormesis.
    • 01:24:33 - JRE consensus of #502 –eating raw spinach and kale is good for you.
    • 01:25:10 - Joe throws a curveball by bringing up a documented case of presumed oxalate induced nephropathy (kidney disease) from 1985 to 2010 – only 36 patients documented by paper. Only three patients really suspected that it was caused by raw juicing.
    • 01:27:30 - Discussion of vegetable smoothies begins here – specifically using these powerful blenders which leave the fiber in, not juicing.
    • 01:28:45 - Brock Lesnar allegedly ate nothing but meat, got diverticulitis.
    • 01:29:07 - Putrefying bacteria make nasty smelling hydrogen sulfide farts, use sulfate as source of energy. Needs heme from red meat as a cofactor for creating hydrogen sulfide. Hydrogen sulfide prevents human gut cells from making energy (ATP), and thus causes break-down of gut-mucus barrier.
    • 01:32:25 - Brings up episode with Dr. Offitt on Bryan Callen’s podcast. Offitt claims vitamins and antioxidants cause cancer.
    • 01:35:20 - Beginning of general debunking of Offitt’s claims.
    • 01:36:05 - Randomized double-blind placebo controlled trials are awesome, but using them for nutrition research and expecting the design to perform as effectively is misguided.
    • 01:37:30 - Everyone has different levels of vitamins & minerals in their body, but baseline for drugs is always the same: zero. This is an important fundamental difference.
    • 01:42:20 - Years of research has to be published even if results aren’t great, and this requires salesmanship. This affects some of the misleading presentation of research.
    • 01:43:04 - Joe brings up highly publicized and contentious “Enough is Enough” editorial which was covered at length in podcast #459.
    • 01:46:28 - Begin discussion of Vitamin E prostate cancer study (the SELECT trial).
    • 01:47:35 - Comparison of Alpha Tocopherol & Gamma Tocopherol forms of vitamin E. Alpha tocopherol serves predominantly as an antioxidant, gamma tocopherol serves as an anti-inflammatory agent by reducing reactive nitrogen species (also an anti-oxidant activity). Alpha tocopherol doesn’t serve the same anti-inflammatory behavior, and this is important because inflammation is a cancer initiator (among other things), and excessive alpha tocopherol consumption depletes gamma tocopherol from tissues.
    • 01:50:45 - Study on prostate cancer found that alpha tocopherol and selenium didn’t affect cancer incidence at 5-year followup but at 7.5 year follow-up cancer risk for prostate cancer shot up from taking 400 IU of alpha tocopherol (vitamin E) per day. Importantly, what was found at the 5-year followup was that (relative to baseline) gamma tocopherol was depleted from the tissues. Those who weren’t deficient selenium (& were supplementing) that took the 400 IU of alpha tocopherol didn’t experience the increase in prostate cancer incidence.
    • 01:52:05 - One of the proteins selenium is for is important for preventing damage from reactive nitration products. Nitration damage can cause cancer. This is an interesting novel mechanism by which a depletion of gamma tocopherol through a combination of inflammation and an increase in reactive nitratition products might be responsible for the increase cancer incidence found in this study.
    • 01:54:00 - Discussion of vegetable smoothie as a good source of vitamin E, and also natural magnesium (from chlorophyll molecules – this was mentioned in JRE #459)
    • 01:54:45 - Mixed tocopherol Vitamin E supplements exist which aren’t quite as high dose as 10x the RDA (400 IU) like used in those studies.
    • 02:01:18 - RDA for Vitamin D is 600 IU a day. One study showed that 4,000 IU was more appropriate for actually adequately fixing without toxicity in deficient populations. 2000 to 4000 IU of vitamin D is probably a good range except for in cases of severe deficiency.
    • 02:03:18 - Offit lumped omega-3 in with “antioxidants that cause cancer”, but this is misleading given the fact that randomized controlled trials have shown that omega-3 supplementation actually reduces all-cause mortality.
    • 02:03:39 - 1500 IU of vitamin D a day has been correlated to a 17% reduced cancer risk (overall).
    • 02:04:15 - Study based off of self-reported questionaire found that women who took vitamins (supplements) - on a daily basis had the longest telomeres.
    • 02:05:45 - She tries to get all her micronutrients, as much as she can, from her diet including vegetable smoothies, fish, etc. However, in addition to her diet she takes: omega-3 fatty acids, vitamin D, a multi-vitamin which has selenium and other trace elements, iodine, B-complex.
    • 02:06:30 - B vitamin deficiency is less common due to fortification. However, she supplements B vitamins anyway because changes in mitochondrial membrane rigidity that occurs with age alters the binding affinity (as represented by the constant kM) of important proteins needed to generate energy in the form of ATP which are embedded in the mitochondrial membrane. The Ames lab has partly demonstrated, however, that increasing the concentration of B vitamins compensates for these age related changes caused by changes in the confirmation (shape) of the proteins.
    • 02:08:00 - Rhonda increasingly prefers Swanson brand vitamins, but gets omega-3 from nordic naturals.
    • 02:10:00 - B vitamins are probably less dangerous because they’re water soluble (excess is more readily excreted, similar to Vitamin C)
    • 02:11:00 - Plant form of omega-3, ALA, converts to EPA (normally found in fish) fairly inefficiently at a rate of about 5%.
    • 02:12:13 - Microalgae oil is a good alternative to flaxseed oil if you’re trying to meet EPA/DHA needs and avoiding fish oil for one reason or another.
    • 02:13:30 - Omega-3 EPA is a potent anti-inflammatory, and DHA is a really component of your cell membranes – and makes up about 40% of the brain.
    • 02:13:54 - She takes about 6 pills of her omega-3, which amounts to ~3 “servings” of 800mg of EPA, and 600mg of DHA. (2400 and 1800 mg respectively)
    • 02:15:28 - Omega-3 EPA, which can be bought more concentrated for its particular effects, interacts with the arachnidonic acid pathway to reduce inflammation. The arachnicdonic acid pathway is responsible for creating prostaglandins which activate the COX pathway.
    • 02:16:05 - 2 grams of EPA per day has been shown to reduce C-reactive protein (CRP), which is a generalized systemic marker for inflammation but is most well known for its use to asses risk of cardiovascular disease.
    • 02:17:45 - Omega-3 fatty acids are prone to oxidation. Refrigeration helps with this, however. Also check if they go rancid by smell, if smell bad then probably rancid.
    • 02:20:00 - Talks about krill oil. Joe lists off a bunch of points from a Mercola article, and Rhonda points out it’s talking about ordinary effects of omega-3 and suggesting they may not be unique to krill oil.
    • 02:27:29 - Recommends Linus Pauling Institute for good, objective source of supplemental micronutrient reviews.
    • 02:28:35 - Brief mention of WellnessFX as a useful tool for getting a broad spectrum blood test checking for relevant markers for vitamins, minerals, inflammation, etc.
    • 02:31:00 - Whackiness of homepathy discussed. Homeopathy makes use of official sounding measuring system that measures an absurd amount of dilution that actually guarantees that what you’re taking doesn’t actually include the active ingredient the supplement is being marketed for.
    • 02:33:25 - Discusses how emerging research showing wisdom teeth has dental pulp stem cells in them and they offer promise for eventually being used as a source of cells that can be differentiated into things like brain cells. You can bank children’s teeth or adult wisdom teeth. Usually like $625 to “process” a tooth, and around $125/year to store it.
    • 02:36:16 - They can now take fibroblast cells from skin, the sort that you slough off everyday, and add transcription factors to turn them into “pluripotent” stem cells which can turn into brain cells or liver cells.
    • 02:37:35 - Joe brings up study where they took blood of young mice, injected it into old mice, and found the older mice experienced tissue regeneration. Inverse was also true: injecting young mice with old mouse blood increased rate of aging.
    • 02:38:54 - Human “methylome” now being studied which is revealing a specific pattern of methylation in DNA that can be used to actually identify the chronological age of people. Since epigenetics is obviously playing an important role in age, this is another promising area of new inquiry that may eventually reveal how to reprogram our cells to “be younger”. Cancer cells show a methylation pattern that is ordinarily associated with old age and are clustered around areas related to DNA repair, mitochondrial metabolism, antioxidant genes (all areas associated with aging).
    • 02:43:12 - Scientists are now able to take renal cells excreted in urine and turn them into pluripotent stem cells
    • 02:43:45 - Rant about lack of funding in science reducing room for creativity/moonshots.
    • 02:48:40 - Joe brings up new studies showing its possible to create artificial blood for transplant.
    • 02:50:06 - Inactivating insulin growth factor in c. elegans worms doubles their lifespan from about 15 to 30 days.
    • 02:52:40 - Joe asserts (reasonably so) that by age 200 he will most likely be a wizard.
    • 02:55:42 - Joe relates the fact that he’s actually been evacuated twice due to large fires in his neck of the woods of L.A.
    • 02:57:45 - Rhonda begins plug of iPhone app, website, Twitter, and podcast.
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