Omega-3 & Memory

Every day you use your memory, whether to recall where you put your keys or a fact you learned in school. Sometimes, you may forget things, such as the name of a person you recently met, and while that type of memory lapse is normal, the U.S. Food and Drug Administration confirms that it is not normal to forget a relative or to an entire conversation. To help improve your memory or prevent future cognitive decline, you may consider increasing your intake of omega-3 fatty acids, an essential fatty acid that your body cannot produce on its own. Before taking omega-3 fatty acids or any supplement, talk to your doctor.

Types of Omega-3s

Three types of omega-3 fatty acids are found in foods, but the variety that is the focus of memory research is docosahexaenoic acid, or DHA. Besides getting DHA through foods and supplements, your body can also get DHA by synthesizing it from alpha-linolenic acid, or ALA, which is another type of omega-3 fatty acid. The third variety of omega-3 fatty acid is eicosapentaenoic acid, or EPA.

DHA is important to your central nervous system's functioning, which includes your brain and your spinal cord. The Franklin Institute cites a study from the year 2000 that was funded by the U.S. National Institute of Child Health and Human Development in which 56 infants who were 18 months received formula that contain DHA; DHA and arachidonic acid, a type of omega-6 fatty acid; or no additional fatty acids. After 17 weeks, the researchers found that those who had formula containing DHA, or DHA and arachidonic acid, had significantly higher memory scores that the infants drinking the control formula.

Deficiency

If you do not intake enough omega-3 fatty acids in your diet, you may have poor memory, fatigue, poor circulation, heart problems and dry skin, according to the University of Maryland Medical Center. Not having enough DHA can affect the integrity of your brain cell membranes directly. The Franklin Institute adds that a decrease in DHA concentrations in your brain cell membranes can occur along with oxidative damage, leading to memory problems.

Research in Alzheimer's Disease

Alzheimer's disease, a neurodegenerative disease in which patients have significant cognitive impairment, has also been researched in connection with omega-3s. The Linus Pauling Institute notes that having low levels of DHA may increase your risk of Alzheimer's disease and other types of dementia. But the evidence using omega-3 fatty acids as a preventive treatment for Alzheimer's disease or to improve memory is mixed. In their article "Omega-4 and Memory Function: To Eat or Not To Eat," authors Imose Itua, Ph.D., and Ebrahim K. Naderali, M.D., Ph.D., reviewed published studies on omega-3 fatty acids and memory impairment. They note that while some studies have found a benefit, other pre-clinical and clinical trials have not found a significant benefit. The authors note that it is not possible with current research to reach a conclusion on the effect of omega-3 fatty acids on memory and so they suggest larger clinical trials are necessary.

Sources

If you decide to use omega-3 fatty acids for memory, you have several options. DHA is found in several types of oily fish. Examples include Atlantic salmon, which contains 0.95 g per 3 oz. serving; Pacific herring, which contains 0.75 g per 3 oz. serving; Pacific sardines, which contain 0.75 g per 3 oz. serving; and canned white tuna, which contains 0.54 g per 3 oz. serving. Another option is fish oil capsules, which contain DHA and EPA. Talk to your doctor before taking omega-3 fatty acid supplements.