Omega-3 is one of the few truly essential fatty acids in the human diet. It plays a critical role in brain function and normal growth and development, but the human body cannot make omega-3. Instead, you must obtain omega-3 from fish such as salmon, tuna and halibut or as a fish oil supplement. Fish oil is the only dietary source that naturally contains DHA and EPA, two important types of omega-3 fatty acids. Research is only now beginning to understand their impact on human intelligence.
Brain Function
Electrical signals within the brain enter nerve cells by traversing across a physical gap called a synapse. Before crossing this junction, the signals must first pass through fat-filled membranes that surround and protect every nerve cell in the brain. About 20 percent of the membrane is made up of essential fats such as omega-3. According to one theory, DHA allows special channels embedded within the membrane to change shape. These channels open up or staunch the flow of electrical impulses between cells, improving the efficiency of the brain. Without enough DHA available, however, the cell substitutes the less elastic DPA, hindering the ability of electrical impulses to traverse through the brain.
Evidence
One of the best omega-3 studies, conducted by Alex Richardson, Ph.D., a senior research fellow in physiology at Mansfield College, and Madeleine Portwood, a special educational psychologist for Durham Local Education Authority, examined the effects on children in the school district of Durham, England using the "gold standard" of experimental research: the randomized double-blind study. The researchers selected the children who had normal mental ability but were under-performing in school. By giving half the students capsules of omega-3 fatty acids and half placebos, they found that 40 percent of children showed clear improvement in coordination, concentration and academic ability. Many other studies that have purported to show greater improvements in intelligence amongst the general population have been fatally flawed due to small sample sizes or a lack of control group.
Efficacy
Omega-3 is unlikely to improve intelligence beyond your natural ability. Instead, omega-3 facilitates the natural growth and development of the brain. Conversely, a deficiency of omega-3 can inhibit the capacity of nerve cells. According to Richardson "There is pretty compelling evidence now that a low intake of omega 3 contributes to just about every physical health condition, and probably mental health condition as well. It genuinely is a critical nutrient for brain function." Beyond consuming the recommended intake, the ability of omega-3 to influence intelligence is probably limited.
Omega-3 Intake
Eating fresh fish delivers the best source of omega-3 fatty acids, according to Richardson. Certain seeds and nuts also contain omega-3, but the human body must first convert it into DHA, which is an inefficient process. This advice is most applicable to children, whose brains are still developing. Infants also need omega-3 but tend to get it through breast milk. Unfortunately, evidence indicates that most people get too much omega-6 and not enough omega-3. The World Health Organization recommends a 2-to-1 ratio of omega-6 to omega-3 for optimal brain development. However, the average diet in the developed world contains a ratio in excess of 15-to-1.
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