Fish oils

fish & omega-3 oils

Increased intake of fish can boost good cholesterol levels

A Finnish study has found that people who increased their intake of fatty fish to a minimum of 3–4 weekly meals had more large HDL cholesterol in their blood than people who were less frequent eaters of fish. Large HDL particles are believed to protect against cardiovascular diseases.

http://www.eurekalert.org/pub_releases/2014-03/uoef-iio030314.php

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More fish needed for healthy heart?

Middle-aged Japanese men living in Japan had lower incidence of coronary artery calcification, a predictor of heart disease, than middle-aged white men living in the United States, after accounting for risk factors such as smoking, cholesterol, alcohol consumption, diabetes and high blood pressure.

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Higher levels of omega-3 in diet associated with better sleep

A study involving 362 children with reading problems has found that 16 weeks of daily 600 mg supplements of omega-3 DHA from algal sources improved their sleep. According to a sleep questionnaire filled out by parents, 40% of these children had significant sleep problems. Monitoring of 43 of the poor sleepers found that children taking daily supplements of omega-3 had nearly one hour (58 minutes) more sleep and seven fewer waking episodes per night compared with children taking a placebo.

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Link between fatty acids and heart disease complex

A meta-analysis of 72 studies with over 600,000 participants from 18 nations has concluded that total saturated fatty acid, whether measured in the diet or in the bloodstream as a biomarker, was not associated with coronary disease risk. Nor was there any significant association between consumption of total monounsaturated fatty acids, long-chain omega-3 and omega-6 polyunsaturated fatty acids, and cardiovascular risk.

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Supplements don’t reduce risk of cardiovascular disease in elderly

Data from AREDS2, involving 4,203 older adults with age-related macular degeneration, has found that daily dietary supplements of either omega-3 polyunsaturated fatty acids (also found in fish) or lutein and zeaxanthin (nutrients found in green leafy vegetables) were not associated with reduced risk for cardiovascular disease (CVD).

http://www.eurekalert.org/pub_releases/2014-03/tjnj-sna031414.php

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Support for benefits of omega-3 for poorest readers

September, 2012

A large-ish study of primary school children has found that omega-3 supplementation may help many of those who are struggling most with reading.

The question of whether supplements of omega-3 fatty acids can help memory and cognition has been a contentious one, with some studies showing a positive effect and others failing to find an effect. My own take on this issue is that, like so many other things, it all depends on what you’re working with. It seems unsurprising if only those who have a deficient diet, or greater demands on their system (e.g., because of stress or age), or greater needs (e.g., because of a lack of cognitive reserve) might benefit from supplementation. A new study is a case in point.

The study involved 362 3rd, 4th, and 5th year students (mostly aged 7-9) from 74 schools, all of whom were reading poorly (in the lowest third). Participants were given 600 mg/day DHA (from algal oil), or a taste/color matched corn/soybean oil placebo. This was given in three capsules throughout the day, for 16 weeks.

The study found no significant improvement in reading or working memory for the DHA group as a whole, and although parents did report fewer behavioral problems, this was not confirmed by teachers.

However, there was a significant effect on reading if only those in the worst-performing 20% are considered (224 children), and an even greater effect if only those in the worst-performing 10% (105 children) are considered.

There was no significant effects for working memory, but I observe that this seems to be due to the much greater variability between individuals in the worst-performing groups (with this particularly evident in the bottom-10% group). It seems likely that whether or not DHA supplementation improves working memory capacity, depends on the factors affecting an individual’s WMC. Interestingly, a U.K. study that looked at the effects of omega-3 supplements on reading found highly significant benefits for those with Developmental Coordination Disorder.

The researchers do say that they had originally intended to look only at the poorest 20%, but decided to extend it to the lowest third when their participant numbers failed to reach the desired threshold (over half of the participant pool declined to take part).

The other point, of course, and typically for this research, is that participants only took the supplements for four months. We cannot rule out greater effects, and to a broader range of individuals, if they were taken for longer. There is also the question of compliance — compliance for those given at school was about 75% on average, and parental compliance is unknown.

In summary, I would say this is affirmation that omega-3 oils can be helpful for some individuals, but it shouldn’t be assumed that it’s a magic bullet for all.

Reference: 

[3069] Richardson, A. J., Burton J. R., Sewell R. P., Spreckelsen T. F., & Montgomery P.
(2012).  Docosahexaenoic Acid for Reading, Cognition and Behavior in Children Aged 7–9 Years: A Randomized, Controlled Trial (The DOLAB Study).
PLoS ONE. 7(9), e43909 - e43909.
Full text available at http://www.plosone.org/article/info:doi/10.1371/journal.pone.0043909

Richardson AJ, Montgomery P (2005) The Oxford-Durham study: a randomized, controlled trial of dietary supplementation with fatty acids in children with developmental coordination disorder. Pediatrics 115: 1360–1366.
 

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Benefits of omega-3 in preventing age-related cognitive decline not proven

August, 2012

A review of research into omega-3 oils' benefits for fighting cognitive decline concludes that there is no evidence, but that longer-term research is needed.

A review of three high quality trials comparing the putative benefits of omega-3 fatty acids for preventing age-related cognitive decline, has concluded that there is no evidence that taking fish oil supplements helps fight cognitive decline. The trials involved a total of 3,536 healthy older adults (60+). In two studies, participants were randomly assigned to receive gel capsules containing omega-3 PUFA or olive or sunflower oil for six or 24 months. In the third study, participants were randomly assigned to receive tubs of margarine spread for 40 months (regular margarine versus margarine fortified with omega-3 PUFA).

The researchers found no benefit from taking the omega-3 capsules or margarine spread compared to placebo capsules or margarines (sunflower oil, olive oil or regular margarine). Participants given omega-3 did not score better on the MMSE or on other tests of cognitive function such as verbal learning, digit span and verbal fluency.

The researchers nevertheless stress that longer term studies are needed, given that there was very little deterioration in cognitive function in any of the groups.

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Omega-3 oil linked to lower level of Alzheimer's protein

June, 2012

A new study adds to growing evidence that higher levels of omega-3 fatty acids help protect against Alzheimer’s disease.

A new study, involving 1,219 dementia-free older adults (65+), has found that the more omega-3 fatty acids the person consumed, the lower the level of beta-amyloid in the blood (a proxy for brain levels). Consuming a gram of omega-3 more than the average per day was associated with 20-30% lower beta-amyloid levels. A gram of omega-3 equates to around half a fillet of salmon per week.

Participants provided information about their diet for an average of 1.2 years before their blood was tested for beta-amyloid. Other nutrients investigated —saturated fatty acids, omega-6 polyunsaturated fatty acids, mono-unsaturated fatty acid, vitamin E, vitamin C, beta-carotene, vitamin B12, folate and vitamin D — were not associated with beta-amyloid levels.

The results remained after adjusting for age, education, gender, ethnicity, amount of calories consumed and APOE gene status.

The findings are consistent with previous research associating higher levels of omega-3 and/or fish intake with lower risk of Alzheimer’s. Additionally, another recent study provides evidence that the brains of those with Alzheimer’s disease, MCI, and the cognitively normal, all have significantly different levels of omega-3 and omega-6 fatty acids. That study concluded that the differences were due to both consumption and metabolic differences.

Reference: 

[2959] Gu, Y., Schupf N., Cosentino S. A., Luchsinger J. a, & Scarmeas N.
(2012).  Nutrient Intake and Plasma Β-Amyloid.
Neurology. 78(23), 1832 - 1840.

Cunnane, S.C. et al. 2012. Plasma and Brain Fatty Acid Profiles in Mild Cognitive Impairment and Alzheimer’s Disease. Journal of Alzheimer’s Disease, 29 (3), 691-697.

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High-fructose diet directly impairs brain function

June, 2012

A rat study shows how high-fructose corn syrup hurts memory, and that omega-3 oils can counteract the effect.

A rat study has shown how a diet high in fructose (from corn syrup, not the natural levels that occur in fruit) impairs brain connections and hurts memory and learning — and how omega-3 fatty acids can reduce the damage.

We know that these unnaturally high levels of fructose can hurt the brain indirectly through their role in diabetes and obesity, but this new study demonstrates that it also damages the brain directly.

In the study, two groups of rats consumed a fructose solution as drinking water for six weeks. One of these groups also received omega-3 fatty acids in the form of flaxseed oil and DHA. Both groups trained on a maze twice daily for five days before starting the experimental diet. After the six weeks of the diet, the rats were put in the maze again.

Those who didn’t receive the omega-3 oils navigated the maze much more slowly than the second group, and their brains showed a decline in synaptic activity. They also showed signs of resistance to insulin. Indications were that insulin had lost much of its power to regulate synaptic function.

It’s suggested that too much fructose could block insulin's ability to regulate how cells use and store sugar for the energy required for processing information.

It’s estimated that the average American consumes more than 40 pounds of high-fructose corn syrup per year.

The findings are consistent with research showing an association between metabolic syndrome and poorer cognitive function, and help explain the mechanism. They also support the consumption of omega-3 fatty acids as a preventative or ameliorative strategy.

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Low levels of omega-3 fatty acids linked to brain aging

April, 2012
  • A large study has found that older adults with low levels of omega-3 fatty acids had greater brain atrophy and more white matter damage.

A study involving 1,575 older adults (aged 58-76) has found that those with DHA levels in the bottom 25% had smaller brain volume (equivalent to about 2 years of aging) and greater amounts of white matter lesions. Those with levels of all omega-3 fatty acids in the bottom quarter also scored lower on tests of visual memory, executive function, and abstract thinking.

The finding adds to the evidence that higher levels of omega-3 fatty acids reduce dementia risk.

For more about omega-3 oils and cognition

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