Omega-3 is an essential fatty acid needed by every single cell, tissue and organ of the human body. Considering that 60 percent of the human brain is composed of fats, including essential fatty acids it, is no surprise that brain function can be improved in ADHD patients by eating and taking supplements rich in Omega-3 fatty acids. Omega-3s can be found in fish oil and in other foods from both animal and vegetable origin.
Sources
Fish oil contains Omega-3s only and cold water fish, such as salmon, tuna, mackerel, herring, haddock and sardines are the richest in this nutrient. Omega-3 can be also found in eggs, poultry, green leafy vegetables, avocado and fresh raw nuts and seeds like flax, pumpkin, sesame and sunflower.
Efficacy
The efficacy of Omega-3 for the treatment of ADHD is generally accepted by medical professionals. In a January 2000 study, published in "The American Journal of Clinical Nutrition," J. R. Burgess and colleagues from Purdue University found that children with lower Omega-3s had significantly more behavioral issues, learning difficulties, and sleep problems than those children with high levels of Omega-3s. Another study, published in September 2005 issue of " Medical News Today," Natalie Sinn found that supplementation with fish oil and primrose oil in children with ADHD yielded a 30 to 50 percent improvement in the children's behavior, with an increased attention span and reduced hyperactivity, restlessness and impulsiveness.
Side Effects
Fish oil and other supplements with Omega-3 are considered safe when taken up to three grams per day . Possible side effects from fish oil may include bloating, diarrhea, burping, heartburn and a fishy aftertaste. Very high doses could excessively thin the blood and cause bleeding and bruising , therefore any supplementation over three grams per day should be supervised by a doctor. Fish liver oil contains vitamins A and D, which are fat soluble nutrients and if taken in excessive amounts can cause toxicity and dangerous side effects.
Recommendations
ADHD sufferers have to be assessed on an individual basis regarding their needs of Omega-3s. For proper brain function it is important to have a good balance between Omega-3 and Omega-6 fatty acids.American diet has a ratio of around 20 to one Omega -6s to Omega-3s, when ideally the ratio should be four to one -- four Omega-3s to one Omega-6s. As a result a person with ADHD who consumes mainly Omega-6 rich fast foods will benefit from supplementation with fish oil that contains only Omega-3s. On the other hand, a person who has a healthy diet,with plenty of fish, fruits and vegetables will likely benefit from flax seed or hemp oils that contain both Omega-3s and Omega-6s.
Conclusion
Fish oil and Omega-3 can help overcome symptoms of ADHD in both children and adults: first because ADHD sufferers are often deficient in this nutrient, and second, because Omega-3s are crucial for brain health. It is recommended that you consult a health care practitioner to receive advice on the safest and most efficient dosage of Omega-3 product.
References
- Medical News Today: Children with ADHD benefited from 15-week course of fish oil and primrose oil
- Medical News Today: Study Suggests High-Dose Fish Oil May Significantly Improve Behavior In Children With ADHD
- "American Journal of Clinical Nutrition"; Essential fatty acid metabolism in boys with attention-deficit hyperactivity disorder; Stevens, Laura J., et al.; October;1995
