Fish oils

fish & omega-3 oils

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.

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[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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Diet linked to brain atrophy in old age

January, 2012
  • A more rigorous measurement of diet finds that dietary factors account for nearly as much brain shrinkage as age, education, APOE genotype, depression and high blood pressure combined.

The study involved 104 healthy older adults (average age 87) participating in the Oregon Brain Aging Study. Analysis of the nutrient biomarkers in their blood revealed that those with diets high in omega 3 fatty acids and in vitamins C, D, E and the B vitamins had higher scores on cognitive tests than people with diets low in those nutrients, while those with diets high in trans fats were more likely to score more poorly on cognitive tests.

These were dose-dependent, with each standard deviation increase in the vitamin BCDE score ssociated with a 0.28 SD increase in global cognitive score, and each SD increase in the trans fat score associated with a 0.30 SD decrease in global cognitive score.

Trans fats are primarily found in packaged, fast, fried and frozen food, baked goods and margarine spreads.

Brain scans of 42 of the participants found that those with diets high in vitamins BCDE and omega 3 fatty acids were also less likely to have the brain shrinkage associated with Alzheimer's, while those with high trans fats were more likely to show such brain atrophy.

Those with higher omega-3 scores also had fewer white matter hyperintensities. However, this association became weaker once depression and hypertension were taken into account.

Overall, the participants had good nutritional status, but 7% were deficient in vitamin B12 (I’m surprised it’s so low, but bear in mind that these are already a select group, being healthy at such an advanced age) and 25% were deficient in vitamin D.

The nutrient biomarkers accounted for 17% of the variation in cognitive performance, while age, education, APOE genotype (presence or absence of the ‘Alzheimer’s gene’), depression and high blood pressure together accounted for 46%. Diet was more important for brain atrophy: here, the nutrient biomarkers accounted for 37% of the variation, while the other factors accounted for 40% (meaning that diet was nearly as important as all these other factors combined!).

The findings add to the growing evidence that diet has a significant role in determining whether or not, and when, you develop Alzheimer’s disease.

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Fish & omega-3 oils

There have been quite a few studies looking into the possible benefits of omega-3 fatty acids and fish (a good source of the oils), particularly for older adults. Several large studies have found that regular intake of oily fish is associated with lower rates of dementia — perhaps because, as one study found, it was associated with a much lower risk of silent brain infarcts. There is also some evidence that eating fish regularly slows the rate of 'normal' age-related cognitive decline.

One large Swedish study also found regular fish eating was associated with higher IQs in adolescent males.

Omega-3 fatty acids seem to help cognition by improving synaptic plasticity and the expression of several important proteins for learning and memory.

Although it's not yet clear which fatty acids are most important, one is definitely docosahexaenoic acid, or DHA. However, although this is available as dietary supplements, the evidence of its benefit in this form is much less clear. As usual, receiving them in food is much better. Salmon, mackerel, herring, sardines, and anchovies are all good sources (not, I am sorry to say, your standard fried fish from the chippie). Other sources include almonds, walnuts, soy, flaxseed oil, and eggs laid by chickens that eat DHA-supplemented feed.

Older news items (pre-2010) brought over from the old website

Mixed results from trials of DHA

A large 18-month trial of the effects of DHA, an omega 3 fatty acid, on 402 people with mild to moderate Alzheimer's found no evidence of benefit. However, there were indications that those without the “Alzheimer’s gene” ApoE-e4 showed slower cognitive decline. A 6-month trial involving 485 healthy seniors with mild memory complaint also found a benefit on a test of memory and learning.

Quinn, J.F. et al. 2009. A clinical trial of docosahexaenoic acid (DHA) for the treatment of Alzheimer's disease. Presented at the Alzheimer's Association International Conference on Alzheimer's Disease July 11-16 in Vienna.

Yurko-Mauro, K. et al. 2009. Results of the MIDAS Trial: Effects of Docosahexaenoic Acid on Physiological and Safety Parameters in Age-Related Cognitive Decline. Presented at the Alzheimer's Association International Conference on Alzheimer's Disease July 11-16 in Vienna.

http://www.eurekalert.org/pub_releases/2009-07/aa-rft070709.php

Fish eating associated with higher IQ scores in teenage boys.

IQ records from some 4000 Swedish males at 18 who had also taken part in a survey of fish consumption at age 15 has revealed that those who ate fish once a week at 15 had IQ scores 7% higher (on average) than those who didn’t eat fish that often. Those who ate fish more than once a week showed an improvement of 12%. The effect was independent of education.

[1018] Åberg, M AI., Åberg N., Brisman J., Sundberg R., Winkvist A., & Torén K.
(2009).  Fish intake of Swedish male adolescents is a predictor of cognitive performance.
Acta Pædiatrica. 98(3), 555 - 560.

http://www.physorg.com/news155810958.html

Intake of certain fatty acid appears to improve neurodevelopment for preterm girls, but not boys

A large randomized trial of infants born at less than 33 weeks' gestation from five Australian hospitals has found that girls who received a high supplementary daily dose of DHA (an omega-3 fatty acid) in either their breast milk or infant formula until their expected delivery date performed significantly better on a mental development test when they were 18 months old than girls who received a low dose. However, bafflingly, boys showed no effect.

[402] Smithers, L. G., Willson K., Ryan P., Makrides M., Gibson R. A., McPhee A. J., et al.
(2009).  Neurodevelopmental Outcomes of Preterm Infants Fed High-Dose Docosahexaenoic Acid: A Randomized Controlled Trial.
JAMA. 301(2), 175 - 182.

http://www.eurekalert.org/pub_releases/2009-01/jaaj-ioc010809.php

Eating fish may prevent memory loss and stroke in old age

A large study involving 3,660 people age 65 and older over five years, has found that those who ate broiled or baked tuna and other fish high in omega-3 fatty acids three times or more per week had a nearly 26% lower risk of having silent brain infarcts that can cause dementia and stroke, compared to people who did not eat fish regularly. One serving a week reduced risk by 13%. Regular fish consumption was also associated with fewer changes in white matter. Types of fish that contain high levels of DHA and EPA nutrients include salmon, mackerel, herring, sardines, and anchovies. Eating fried fish was not protective. Silent brain infarcts are only detected by brain scans, and are found in about 20% of otherwise healthy elderly people.

However, in the same journal, another study reports findings that in a double-blind, placebo-controlled, study of 302 healthy older adults, 26 weeks of EPA-DHA supplements had no effect on cognitive performance. Of course, if the effect of fish oil is primarily on preserving brain health, it may well be (indeed is likely) that the study was too short to impact cognitive performance. It is also possible that supplements are not as effective as whole foods — many studies have found that it is much more effective to receive needed vitamins and minerals through nutrition rather than supplementation.; Reference

[265] van de Rest, O., Geleijnse J. M., Kok F. J., van Staveren W. A., Dullemeijer C., OldeRikkert M. G. M., et al.
(2008).  Effect of fish oil on cognitive performance in older subjects: A randomized, controlled trial.
Neurology. 71(6), 430 - 438.

[308] Virtanen, J. K., Siscovick D. S., Longstreth W. T., Kuller L. H., & Mozaffarian D.
(2008).  Fish consumption and risk of subclinical brain abnormalities on MRI in older adults.
Neurology. 71(6), 439 - 446.

http://www.eurekalert.org/pub_releases/2008-08/aaon-efm072908.php

How food affects the brain

I’ve reported on quite a lot of studies finding beneficial effects of one food or another on the brain. Now a researcher has analyzed more than 160 studies about food's affect on the brain, and here’s the bottom line. He comes out for omega-3 fatty acids, as both improving synaptic plasticity and the expression of several molecules proteins to learning and memory, as well as protecting against attention-deficit disorder, dyslexia, dementia, depression, bipolar disorder and schizophrenia. He suggests it’s better to get it from food than supplements (which is always recommended). Salmon, walnuts and kiwi fruit are all good sources. They’re still working out which fatty acids are most important, but one is definitely docosahexaenoic acid, or DHA — which like vitamin C we’re not good at making for ourselves; we have to ingest it. He also concludes that diets high in trans fats and saturated fats are bad for cognition.
Studies also support the need for folic acid (found in spinach, orange juice and yeast), which is essential for brain function, and appears to reduce age-related cognitive decline and dementia. And BDNF, important for learning and memory as well as metabolic regulation (so there’s a connection there with obesity), is helped by omega-3 fatty acids and the curry spice curcumin, and also, it seems, smaller food portions.

[1293] Gómez-Pinilla, F.
(2008).  Brain foods: the effects of nutrients on brain function.
Nat Rev Neurosci. 9(7), 568 - 578.

Full text is available online at www.nature.com/nrn/journal/v9/n7/abs/nrn2421.html
http://www.eurekalert.org/pub_releases/2008-07/uoc--slh070908.php

Omega-3 boosts grey matter

A study of 55 healthy adults has found that those who had high levels of long-chain omega-3 fatty acids had more grey matter in areas of the brain associated with emotional arousal and regulation — the bilateral anterior cingulate cortex, the right amygdala and the right hippocampus. Although this doesn’t mean omega-3 necessarily causes such changes, the finding does support a recent study that found higher levels of omega-3 were associated with a more positive outlook, and animal studies showing that increasing omega-3 intake leads to structural changes in the brain. Good sources of omega-3 fatty acids are walnuts, flax, and fatty fish such as salmon and sardines.

The findings were presented March 7 at the American Psychosomatic Society's 2003 Meeting, in Budapest, Hungary.

http://www.sciencedaily.com/releases/2007/03/070307080827.htm
http://www.webmd.com/diet/news/20070307/omega-3-fatty-acids-may-boost-brain

Higher level of certain fatty acid associated with lower dementia risk

A nine year study of 899 participants in the Framingham Heart Study (average age 76 years) has found that those with the highest levels of an omega-3 polyunsaturated fatty acid known as docosahexaenoic acid (DHA) had a 47% lower risk of developing dementia and 39% lower risk of developing Alzheimer's. Among the participants who completed the dietary questionnaire, those in this top quartile of blood DHA levels reported that they ate an average of .18 grams of DHA a day and an average of three fish servings a week. Those in the other quartiles ate substantially less fish.

[2408] Schaefer, E. J., Bongard V., Beiser A. S., Lamon-Fava S., Robins S. J., Au R., et al.
(2006).  Plasma Phosphatidylcholine Docosahexaenoic Acid Content and Risk of Dementia and Alzheimer Disease: The Framingham Heart Study.
Arch Neurol. 63(11), 1545 - 1550.

http://www.eurekalert.org/pub_releases/2006-11/jaaj-hlo110906.php

Omega-3 fatty acids may slow cognitive decline in some patients with very mild Alzheimer's disease

Several studies have shown that eating fish, which is high in omega-3 fatty acids, may protect against Alzheimer's disease. A Swedish study has now tested whether supplements could have similar effects. Patients with mild-to-moderate Alzheimer’s who took 1.7 grams of DHA and .6g of EPA showed the same rate of cognitive decline as those taking a placebo, however, among a subgroup of 32 patients with very mild cognitive impairment, those who took the fatty acids experienced less decline in six months compared with those who took placebo. It may be that anti-inflammatory effects are an important reason for the benefit, potentially explaining why effects were seen only in those with very early-stage disease, when levels of inflammation seem to be higher.

[2401] Freund-Levi, Y., Eriksdotter-Jonhagen M., Cederholm T., Basun H., Faxen-Irving G., Garlind A., et al.
(2006).  {omega}-3 Fatty Acid Treatment in 174 Patients With Mild to Moderate Alzheimer Disease: OmegAD Study: A Randomized Double-blind Trial.
Arch Neurol. 63(10), 1402 - 1408.

http://www.eurekalert.org/pub_releases/2006-10/jaaj-ofa100506.php

Eating fish associated with slower cognitive decline

Analysis of data from an ongoing longitudinal study of older adults has found that the rate of cognitive decline over a six-year period was reduced by 10-13% in those who ate fish at least once a week.

[534] Morris, M C., Evans D. A., Tangney C. C., Bienias J. L., & Wilson R. S.
(2005).  Fish Consumption and Cognitive Decline With Age in a Large Community Study.
Arch Neurol. 62(12), 1849 - 1853.

http://www.eurekalert.org/pub_releases/2005-10/jaaj-efa100605.php

Fish oil may help prevent Alzheimer's

A study involving genetically engineered mice has found that a diet high in docosahexenoic acid, or DHA — an omega-3 fatty acid found in relatively high concentrations in cold-water fish — dramatically slowed the progression of Alzheimer's, by cutting the harmful brain plaques that mark the disease. An earlier study showed that DHA protected against damage to the "synaptic" areas where brain cells communicate and enabled mice to perform better on memory tests. Food sources of omega-3 fatty acids include fish such as salmon, halibut, mackerel and sardines, as well as almonds, walnuts, soy, and DHA-enriched eggs.

Lim, G.P., Calon, F., Morihara, T., Yang, F., Teter, B., Ubeda, O., Salem, N.Jr, Frautschy, S.A. & Cole, G.M. 2005. A Diet Enriched with the Omega-3 Fatty Acid Docosahexaenoic Acid Reduces Amyloid Burden in an Aged Alzheimer Mouse Model. Journal of Neuroscience, 25(12), 3032-3040.

http://www.eurekalert.org/pub_releases/2005-03/vrcs-foh032405.php

Omega-3 fatty acid may prevent Alzheimer's disease and slow its progression

A study using genetically engineered mice has shown that a diet high in the omega-3 fatty acid DHA helps protect the brain against the memory loss and cell damage caused by Alzheimer's disease. Cheap sources of DHA include coldwater fish, like salmon, halibut, mackerel, sardines and herring. These fish consume algae, which is high in DHA. Because these fishes' oiliness makes them absorb more mercury, dioxin, PCP and other metals, however, a less risky yet more costly strategy is to consume fish oil or purified DHA supplements made from algae. Other options include DHA-rich eggs laid by chickens that eat DHA-supplemented feed.

[2397] Calon, F., Lim G. P., Yang F., Morihara T., Teter B., Ubeda O., et al.
(2004).  Docosahexaenoic Acid Protects from Dendritic Pathology in an Alzheimer's Disease Mouse Model.
Neuron. 43(5), 633 - 645.

http://www.eurekalert.org/pub_releases/2004-09/uoc--ddp082604.php

Eating fish cuts risk of dementia

Using data from a French epidemiological study of cognitive and functional aging, researchers found that those who ate fish or seafood at least once a week had a significantly lower risk of being diagnosed as having dementia (including Alzheimer’s) over the seven years follow-up. This confirms earlier findings from the Rotterdam Study, which had a much shorter follow-up (a mean of 2.1 years). There was an association between level of education and diet which partly, but not completely, explains this. It does appear that this is a benefit from eating fish / seafood, possibly from the fatty acids found in fish oils. There was no significant association between meat consumption and risk of dementia.

Barberger-Gateau, P., Letenneur, L., Deschamps, V., Pérès, K., Dartigues, J. & Renaud, S. 2002. Fish, meat, and risk of dementia: cohort study. BMJ, 325, 932-933.

http://www.eurekalert.org/pub_releases/2002-10/bmj-efc102302.php

What about mercury?

No strong evidence linking mercury levels with worse cognitive performance in older adults

We are encouraged to eat fish for its health benefits, but there has been some concern about mercury levels. Now the first study of mercury and cognitive function in 1140 urban U.S. adults between the ages of 50 and 70 years has found that blood mercury levels were not consistently associated with adverse performance on a broad range of tests of cognitive function. Most of the large number of tests showed no correlation with mercury and there was a lack of consistency of mercury effects in different aspects of brain function.

[1313] Weil, M., Bressler J., Parsons P., Bolla K., Glass T., & Schwartz B.
(2005).  Blood Mercury Levels and Neurobehavioral Function.
JAMA. 293(15), 1875 - 1882.

http://www.eurekalert.org/pub_releases/2005-04/jhub-mla041505.php
http://www.eurekalert.org/pub_releases/2005-04/jaaj-nse041405.php

Eating methylmercury contaminated fish causes problems in adults

Pregnant women and children have been warned about eating methylmercury contaminated fish. New research now suggests that all adults should be wary. The study involved 129 men and women living in fishing communities of the Pantanal region of Brazil. About one out of four were found to have mercury levels that exceeded the 'safe' level set by the World Health Organization for women and children. Those individuals fared worse on tests for motor skills, memory and concentration.
The major source of methylmercury is diet, particularly large fish like shark and swordfish.

[1423] Yokoo, E. M., Valente J. G., Grattan L., Schmidt S L., Platt I., & Silbergeld E. K.
(Submitted).  Low level methylmercury exposure affects neuropsychological function in adults.
Environmental Health. 2, 8 - 8.

http://www.eurekalert.org/pub_releases/2003-06/bc-fin060403.php
The article is available at http://www.ehjournal.net/content/2/1/8

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DHA improves memory in older adults with cognitive impairment

December, 2010

A largish clinical study of cognitively impaired older adults has found six months of DHA supplements improved visual and verbal learning, though not working memory.

There have been mixed findings about the benefits of DHA (an omega-3 fatty acid), but in a study involving 485 older adults (55+) with age-related cognitive impairment, those randomly assigned to take DHA for six months improved the score on a visuospatial learning and episodic memory test. Higher levels of DHA in the blood correlated with better scores on the paired associate learning task. DHA supplementation was also associated with better verbal recognition, but not better working memory or executive function.

Other research has found no benefit from DHA to those already with Alzheimer’s, although those with Alzheimer’s tend to have lower levels of DHA in the blood. These findings reinforce the idea that the benefit of many proactive lifestyle strategies, such as diet and exercise, may depend mainly on their use before systems deteriorate.

The daily dose of algal DHA was 900 mg. The study took place at 19 clinical sites in the U.S., and those involved had an MMSE score greater than 26.

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Low levels of omega-3 fatty acid may contribute to Alzheimer’s

October, 2010

A finding that the livers of Alzheimer’s patients have an impaired ability to make the omega-3 fatty acid DHA may suggest a new approach.

Low levels of DHA, an omega-3 fatty acid, have been found in the brains of those with Alzheimer's disease, but the reason has not been known. A new study has found that lower levels of DHA in the liver (where most brain DHA is manufactured) were correlated with greater cognitive problems in the Alzheimer’s patients. Moreover, comparison of postmortem livers from Alzheimer’s patients and controls found reduced expression of a protein that converts a precursor acid into DHA, meaning the liver was less able to make DHA from food.

The findings may explain why clinical trials in which Alzheimer's patients are given omega-3 fatty acids have had mixed results. They also suggest that it might be possible to identify at-risk persons using specific blood tests, and perhaps delay the development of Alzheimer’s with a chemically enhanced form of DHA.

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Nutritional drink may help fight Alzheimer's

January, 2010

A clinical trial has found improvement in verbal (but not general) memory in patients with mild Alzheimer's who drank a nutritional cocktail for 12 weeks.

A European trial involving 225 patients with mild Alzheimer's has found that those who drank Souvenaid (a cocktail of uridine, choline and the omega-3 fatty acid DHA, plus B vitamins, phosopholipids and antioxidants) for 12 weeks were more likely to improve their performance in a delayed verbal recall task. 40% of the Souvenaid group showed improved performance compared to 24% of the placebo group. Those with the mildest cases of Alzheimer’s showed the most improvement. There was no improvement on the more general ADAS-cog test. Three further clinical trials, one in the U.S. and two in Europe, are now underway.

Reference: 

Scheltens, P. et al. 2010. Efficacy of a medical food in mild Alzheimer's disease: A randomized, controlled trial. Alzheimer's & Dementia, 6 (1), 1-10.

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Fish oil supplements provide no benefit to brain power

April, 2010

The largest ever trial of fish oil supplements has found no evidence that they offer benefits for cognitive function in older people. However, neither the trial group or the placebo group showed any cognitive decline over the two-year period of the study.

The largest ever trial of fish oil supplements has found no evidence that they offer benefits for cognitive function in older people. The British study enrolled 867 participants aged 70-80 years, and lasted two years. After two years, those receiving fish oil capsules had significantly higher levels of omega-3 fatty acids in their blood than those receiving placebo capsules. However, cognitive function did not decline in either group over the period. The researchers caution that it may be that more time is needed for benefits to show.

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