Omega-3 fatty acids found in fish oil make up approximately eight percent of the brain's mass and play an integral role in the health of the nervous system, which is ultimately responsible for the coding, storage and retrieval of memories. A 2010 literature review conducted by Stephen Heinrichs with Regis College concluded that deficiencies of omega-3 fatty acids result in decreased memory capacity and acuity. Supplementation of fish oil can play a valuable role in a healthy, brain-friendly diet.
Omega-3 Fatty Acids
Omega-3 fatty acids have been touted as panacea-esque additions to the average diet. Fish oil is a rich source of omega-3 fats, containing two primary ingredients: EPA and DHA, which both play an integral role in the health of the body. Omega-3 supplementation, according to clinical nutritionist, Dr. Jonny Bowden, has been associated with improved learning, memory, metabolic rate and decreased inflammation, making it an all around healthful addition to the diet.
Acetylcholine Activity
Acetylcholine is a neurotransmitter that is associated with the ability of the brain to learn and store memories. When low levels of acetylcholine are present, the brain struggles to develop new memory circuits, making memory storage and retrieval significantly more difficult. Research by Dr. Pornnarin Taepavarapruk with the University of Prince Edward Island demonstrated that fish oil supplementation resulted in normalized levels of acetylcholine and better memory performance.
Nerve Growth Factor Production
Memories are formed by the brain creating new connections between preexisting nerve cells and creating new nerve cells altogether. A chemical called nerve growth factor plays an integral role in activating and creating new brain circuits. Fish oil supplementation can improve the production and effectiveness of nerve growth factor and improve memory, says Dr. Taepavarapruk.
Hippocampus Volume
The hippocampus is an area in the brain that has been identified as the primary memory storage area. In a 2009 study by Dr. Vallarie Venna, subjects who supplemented with a fish oil capsule over five weeks demonstrated increased size of the hippocampus as well as increased rate of cell growth and adaptation. Venna theorized that fish oil supplementation can rightly improve memory by creating new circuits within the hippocampus.
Strategy
Improve your memory and the associated qualities by adding a fish oil supplement to your diet. Drs. Venna, Taepavarapruk and Bowden suggest that for ideal results, a person should shoot for a minimum of 1 gram of EPA and DHA combined each day. For the traditional store-bought fish oil supplements, this equals approximately four capsules daily taken with meals. Bowden suggests additionally that some people may benefit from larger dosages, but caution must be used if you have any form of clotting disorders.
References
- "150 Healthiest Foods on Earth"; Jonny Bowden, CN; 2007
- "Journal of Neurochemistry"; Reductions of acetylcholine release and nerve growth factor expression are correlated with memory impairment; Pornnarin Taepavarapruk, PhD; February 2010
- "Psychoneuroendocrinology"; PUFA induce antidepressant-like effects in parallel to structural and molecular changes in the hippocampus; Vallarie Venna, PhD; February 2009
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