Omega-3 fatty acids are crucial for brain health, and deficiencies can lead to neurological and cognitive conditions like Alzheimer's1, Parkinson's, schizophrenia2, bipolar disorder, ADHD, and depression. Studies have found these conditions are more common in regions with a Western diet, which is high in processed foods and low in omega-3s.3
Omega-3-rich foods like fish and nuts are uncommon in Western diets, which are more focused on fast food, pre-packaged foods, processed meat, high-sugar drinks, candy, and fried foods but lacks significant sources of omega-3 fatty acids. Foods rich in omega-3 fatty acids, such as fish and nuts, are more common with Mediterranean or Oriental diets. The scarcity of omega-3-rich foods in the Western diet raises the question: Why are so many mental health conditions associated with deficiencies in omega-3 fatty acids?
The brain is rich in lipids (approximately 47.4% of its dry matter) and has a high concentration of n–3 PUFAs (polyunsaturated fatty acids) crucial for neuronal development. DHA, the most abundant PUFA, makes up 50% of total brain lipids and 60-80% of brain membrane phospholipids.4 Omega-3 fatty acids are the building blocks of neuron structure, with the highest concentration of DHA in the synaptic membrane, where neurons send signals to each other. Deficiencies in omega-3 fatty acids may affect neuron structure and signal transmission.5
Mental health conditions are complex and have various causes, but healthy brain structure and neuron signaling are crucial factors. In Alzheimer's disease, structural changes occur in the brain, including abnormal protein buildups that form amyloid plaques. Previously healthy neurons stop functioning and lose connections with other neurons. In Parkinson's disease, neurons in the brain gradually break down or die, with many symptoms resulting from the loss of dopamine-producing neurons. Dysregulation of dopamine signaling is also related to ADHD symptoms.The exact cause of schizophrenia is unknown, although genetics likely plays a significant role. Neuroimaging studies have shown changes in brain structure and the central nervous systems of people with schizophrenia, but these findings have not yet led to effective treatments. Bipolar symptoms consist of extreme mood swings, including emotional highs and lows, thought to be linked to the dysregulation of norepinephrine, dopamine, and serotonin, which are neuron signaling molecules.
These mental health conditions can be serious, and while medication is usually the primary treatment for these mental health challenges, maintaining healthy neural structure and regulated neuron signaling is also essential. Even if medication is necessary, it is important not to neglect the nutrition of the brain, particularly the intake of omega-3 fatty acids, to support mental health.
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