Omega-3 supplements may help prevent dementia and Alzheimer’s; Click here for Details

Alzheimer’s alone accounts for approximately 60–70% of all dementia cases. It initially begins with mild forgetfulness, such as not remembering recent events or losing things.

New Delhi: Medications work to alleviate the symptoms of Alzheimer's, but not to prevent or reverse the disease. This is why researchers are now focusing more on prevention and lifestyle improvements.

In this context, a recent study showed that omega-3 fatty acids, found in fish and fish oil supplements, may be beneficial for brain health and reduce the risk of diseases like Alzheimer's. Let's learn more about this.

What is Alzheimer's and why is it dangerous?
Alzheimer's alone accounts for approximately 60–70% of all dementia cases. It initially begins with mild forgetfulness, such as not remembering recent events or losing things. Gradually, it progresses to severe confusion, behavioral changes, and loss of independence.

There are several reasons behind this:

• The accumulation of plaque and tangles in the brain, which prevent neurons from communicating with each other.
• Inflammation and oxidative stress, which lead to the destruction of brain cells.
• Shrinkage of the hippocampus (where memories are stored).
• Age and genes are the biggest factors, but diet and lifestyle also play a significant role.
• Omega-3 fatty acids are essential for the brain.
• Our bodies cannot produce omega-3s on their own, so it's essential to get them from outside.
• Natural sources: Fish like salmon, sardines, mackerel, and anchovies.
• Supplements: Fish oil capsules, cod liver oil, or algae-based supplements for vegetarians.
• Studies show that people with good blood levels of omega-3s have a lower risk of memory loss and dementia.

How does fish oil help?
Omega-3 fatty acids protect the brain in several ways:

• Reduces brain inflammation, which may slow the progression of Alzheimer's.
• Keeps neurons flexible and active.
• Improves blood circulation and delivers oxygen and nutrients to the brain.
• Protects the hippocampus, a vital part of memory, from damage.

What did clinical trials show?

• While observational studies are encouraging, clinical trials showed mixed results.
• Taking fish oil improved memory and attention in people with mild memory loss.
• However, its effect was limited in those with advanced Alzheimer's.
• Experts believe that taking fish oil in the early stages may be more beneficial.

Is eating fish better or taking a supplement?
It contains naturally occurring DHA and EPA, as well as vitamin D, selenium, and protein. Experts recommend eating fatty fish at least twice a week. Meanwhile, supplements may be the best option for those who don't eat fish.

Not just omega-3s, these things are also important

• Supplements alone are not enough to maintain brain health. The entire lifestyle plays an important role.
• Foods rich in vitamin B12, folate, antioxidants, and polyphenols.
• Foods rich in vegetables, fruits, nuts, grains, and olive oil.
• Regular physical activity increases blood flow to the brain and the growth of new cells.
• Good sleep and stress-reducing habits improve memory.
• Reading, solving puzzles, and learning new skills keep the brain sharp.