Can Alzheimer's be prevented by consuming Omega-3?

Omega-3 fatty acids have gained a lot of fame in recent years for their benefits in general health, in the sports context, and in multiple diseases.

In this article the sports nutritionists of INDYA address The relationship between Omega-3 and the prevalence of Alzheimer's.

What is Alzheimer's?

Alzheimer's It is a neurodegenerative disease characterized by alterations in the memory, language, reasoning and other cognitive functions. It affects more and more people in the world, especially in those countries where life expectancy has increased in recent years. Various studies indicate that the probability of manifesting reaches 40% in the population over 85 years of age.

Its progression is slow and continuous, and its origin depends on various factors, some modifiable and others that are not.. Among those that cannot be modified are age, sex and some genetic conditions. On the contrary, there are factors that do depend on us, such as alcohol and tobacco consumption, physical activity, antioxidant consumption and the general quality of our diet. Hence the importance of having good habits for a large part of our lives, to have a better old age.

What are Omega-3 fatty acids?

The famous Omega-3 are a group of essential polyunsaturated fatty acids, which means that we must obtain them from our diet. Within polyunsaturated fatty acids we find two large groups: Omega-3 and Omega-6.

The sources of Omega-6 are mostly of vegetable origin, which will undergo a series of conversions in the body until reaching its active form, arachidonic acid. The same happens with Omega-3, which we find in the form of alpha-linolenic acid (ALA), eicosapentaenoic (EPA) and docosahexaenoic (DHA), we will refer to them by their acronyms to simplify.

It is important to mention that, as with Omega-6, in the case of Omega-3, ALA will undergo several conversions until it reaches the EPA or DHA form, which are already bioactive.

Omega-3 and Omega-6 fatty acids are essential in processes related to the regulation of inflammation, the proper functioning of the immune system and neuronal functioning.

What foods are Omega-3 found in?

Foods rich in Omega-3 are very different depending on whether they are a source of ALA, or EPA and DHA. ALA is found mostly in foods of plant origin such as nuts, chia seeds, flax, hemp... Its conversion in the body is low, although in vegetarians/vegans it is seen augmented.

On the contrary, the sources of EPA and DHA are mostly marine, with oily fish being the star: salmon, sardines, mackerel, tuna… although Omega-3 can also be extracted from some algae.

Cognitive benefits of Omega-3

Omega-3 fatty acids play an important role in brain function, hence part its benefits:

• They are part of the membrane of our neurons, allowing better cerebral blood flow.
• They allow the synthesis of anti-inflammatory mediators, which reduces the synthesis of pro-inflammatory mediators. This reduces the rate at which our nervous system deteriorates.
• High Omega-3 levels are associated with less hippocampal volume loss. This is a region of the brain essential for learning and memory.
• Maintains the integrity of the blood brain barrier. It is a layer that covers our cerebral blood vessels and spinal cord, preventing them from being attacked by viruses or toxins that could circulate through the rest of the body.

Food and Alzheimer's: what is the relationship?

As we have seen at the beginning of the article, one of the modifiable factors in terms of the incidence of Alzheimer's is the quality of our diet.

The most studied dietary pattern in relation to Alzheimer's is the Mediterranean, which stands out for its high contribution of fiber, vitamins, polyphenols and monounsaturated and polyunsaturated fat, such as Omega-3.

But what does this mean? That a high consumption of fruits, vegetables, legumes, whole grains, nuts and fish (especially blue) are associated with a lower incidence of Alzheimer's.

Fiber and polyphenols are compounds that are not absorbed in the intestine, and that reach the colon where our flora ferments them, thus maintaining adequate levels of beneficial bacteria, which has anti-inflammatory effects, from which many other tissues in the body benefit organism.

In fact, we know that an imbalance in this microbiome can weaken the blood-brain barrier that we have mentioned above.

On the other hand, Omega-3 are fundamental in the regulation of inflammation, since anti-inflammatory mediators are derived from them. In neurodegenerative diseases, which also affect elderly people, there is a state of chronic inflammation, often added to physical inactivity, which is why having a highly anti-inflammatory component is important.

In summary, a correct diet can benefit us in order to prevent the onset of Alzheimer's.

Can you supplement with Omega-3 fatty acids to treat Alzheimer's?

Although it is true that Omega-3 has been studied for the prevention of the disease, scientific evidence to date does not find clear benefits in the treatment of Alzheimer's.

This is a field that is still being studied and the relationship between Omega-3 and Alzheimer's treatment is encouraging; although we can only talk about improvements in the domain of memory in early stages of the disease.