Latest Science & Research: What is the Right Amount of Omega-3 to Take? Are There Any Side Effects?
No matter your age, you’ve probably faced the challenge of dementia in a loved one – a parent, grandparent, partner, friend or even your dog.
My own mother also has this disease, so in a way, I lost her twice – once when dementia took hold and again when she passed away. This experience, as well as witnessing the decline of other people and patients in my life, made me determined to learn all I could about the mysteries of dementia, Alzheimer’s and cognitive decline in both dogs and humans.
Today I want to share some of the latest research, studies, and findings on this subject that directly or indirectly affects all of us, our families, and our dogs.
In this article I explain why I take 3000-4000mg (3-4 grams per day) and why I am so keen to give my dog Pax 2 grams of omega-3 oil daily.
Several large studies have found an association between high dietary intake and blood levels of omega-3 fatty acids and a reduced risk of cognitive decline and dementia.
How do omega-3 fatty acids help prevent dementia and memory loss?
Here is a list of the protective effects of omega-3 fatty acids:
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Reduces brain and neuroinflammation
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Improved vascular function
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Promotes neuronal health
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It protects the blood-brain barrier, preventing toxins and harmful substances from reaching the brain and causing damage.
Omega 3 makes us smarter and improves our memory!
A study of more than 2,000 participants published in the journal Neurology in 2022 found that higher levels of omega-3 fatty acids in midlife were associated with improved cognitive function in areas related to memory and thinking, as well as larger brain volume.
– Satizabal, C. L., Himali, J. J., Beiser, A. S., Ramachandran, V., van Lent, D. M., Himali, D., Aparicio, H. J., Maillard, P., DeCarli, C. S., Harris, W. S., Seshadri, S. (2022). Association of red blood cell omega-3 fatty acids with MRI markers and cognitive function in midlife-The Framingham Heart Study. Neurology, 99(23), e2572-e2582.
Higher levels of omega-3 fatty acids are associated with lower levels of dementia.
A study co-led by Del Mar Hospital Research Institute and published in the journal Nutrients in 2023 analyzed data from 260,000 participants in the UK Biobank database. They found that higher blood levels of omega-3 fatty acids were associated with a lower risk of dementia and Alzheimer’s disease, especially in men, those over 60 years old, and those with dementia other than Alzheimer’s disease.
-Saravilla A, Tintle N, Westra J, Harris WS. Plasma omega-3 fatty acids and risk of dementia in the UK Biobank study: detailsNutrients. 2023 Nov 23;15(23):4896. doi: 10.3390/nu15234896. PMID: 38068754; PMCID: PMC10708484.
What is the optimal intake of omega-3 for proper brain function?
Some studies suggest that omega-3 supplements, especially high doses of DHA, may be necessary to achieve significant increases in brain levels and potential cognitive benefits.
A USC pilot study (3) found that taking 2000 mg (2 grams) of DHA daily for six months increased blood DHA levels by 200%, but only 28% in cerebrospinal fluid (a marker of brain levels), suggesting that higher doses may be needed to significantly raise brain DHA levels.
Your genes may matter!
The same USC study reported that people with the APOE4 gene mutation linked to Alzheimer’s disease experienced a lower increase in brain omega-3 levels compared to non-carriers, despite taking the same 2g of DHA, suggesting that gene-specific dosing may be required.
Why 1000mg Isn’t Enough
The researchers found that at the low doses of 1g typically used in trials: “The increase in omega-3 fatty acids in the brain is expected to be less than 10%, which may not be significant.” They are now conducting a larger trial using a higher dose.
-Arellanes, I.C., Choe, N., Solomon, V., He, X., Kavin, B., Martinez, A.E., et al. (2020). Brain delivery of docosahexaenoic acid (DHA) supplements: a randomized placebo-controlled clinical trial. EBioMedicine, 59, 102883. https://doi.org/10.1016/j.ebiom.2020.102883
Yes! Omega-3s slow down aging
A review published in Nutrients in 2023 reported that in a study in which cognitively healthy people with coronary artery disease were given 3.36 g of EPA/DHA combined per day, cognitive aging was slowed by 2.5 years compared to a placebo.
-Welty, F. K. (2023). Omega-3 fatty acids and cognitive functionCurrent Opinion in Lipidology, 34(1), 12-21.
2-3 grams is the minimum required dose
While optimal dosages may vary based on factors such as age, genetics, and cognitive status, evidence suggests that a dose of at least 2-3 grams of EPA/DHA is needed to have potential benefits on brain and cognitive function, which is higher than typical supplement intakes.
-Arellanes, I.C., Choe, N., Solomon, V., He, X., Kavin, B., Martinez, A.E., et al. (2020). Brain Delivery of Docosahexaenoic Acid (DHA) Supplementation: A Randomized, Placebo-Controlled Clinical TrialEBioMedicine, 59, 102883. https://doi.org/10.1016/j.ebiom.2020.102883
-Welty, F. K. (2023). Omega-3 fatty acids and cognitive functionCurrent Opinion in Lipidology, 34(1), 12-21.
-Gunnars, K. (March 29, 2024). How many omega-3s should I take per day? Healthline.
Do omega-3 fatty acids interfere with anticoagulants?
There is sufficient evidence that omega-3 fatty acids do not significantly increase the risk of bleeding or interact adversely with anticoagulants.
Key findings include:
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a A review published in JAMA Internal Medicine in 2016 “The claims that fish oil causes bleeding or interacts adversely with anticoagulants are not based on evidence,” it concluded.
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Research published in 2016 They monitored 144 patients taking warfarin in combination with omega-3 and those not taking omega-3 supplements. No significant differences were found between patients taking omega-3 and those not taking omega-3.
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Another study from 2016 [7] They concluded that “omega-3 supplementation with fish oil and krill oil has no significant effect on long-term warfarin control and bleeding.”
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A large-scale study by Elitzlund et al. A study of 610 patients taking warfarin found that taking 4 grams of an omega-3 supplement did not result in excessive bleeding compared to a placebo. [3].
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Mayo Clinic It said there was “strong evidence” that fish oil could help treat conditions such as high triglycerides, but did not mention the bleeding risks when combined with medication.
From the above reviews and clinical studies, it is clear that omega-3 fatty acid supplements can be safely taken in conjunction with blood thinners.
Are there any other side effects of Omega-3?
Omega-3 fatty acids are essential nutrients that offer many health benefits, especially for heart and brain health. They reduce inflammation, support cardiovascular health, and enhance cognitive function.
It is generally safe, but may cause minor side effects such as a fishy aftertaste, bad breath, or stomach upset in people who are sensitive to certain omega-3 sources.
Personally, I have very rarely witnessed this.
