Latest Science and Research: What is the right dose of omega-3? Are there any side-effects?
Regardless of your age, you’ve probably faced the challenge of dementia in your loved ones – parents, grandparents, partners, friends or even your dogs.
My mother was also affected by this condition, and in a way, I lost her twice – once to dementia, and again when she left this world. This experience, but also witnessing the decline of other people and patients in my life, drove me to learn as much as I could about the mysteries of dementia, Alzheimer’s and cognitive decline in both, canine and human. .
Today, I would like to share some of the latest research, studies and findings on the subject, which directly or indirectly affects all of us, our families and also our dogs.
In this article I will explain why I take 3000 – 4000 mg (3-4 grams a day) and why I am very diligent about giving my dog Pax 2 grams of omega-3 oil daily.
Several large studies have found an association between higher dietary intake or blood levels of omega-3 fatty acids and a reduced risk of cognitive decline and dementia.
How do omega-3 fatty acids work in preventing dementia and memory loss?
Here is a list of the protective effects of omega-3 fatty acids:
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reduces brain and nerve inflammation
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improving vascular function
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promoting neuronal health
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protects the blood brain barrier which helps to prevent toxins and harmful substances from reaching the brain and causing damage.
Omega-3 makes us smarter and have a better memory!
A study published in Neurology in 2022 involving more than 2,000 participants found that higher levels of omega-3 fatty acids in midlife were associated with better cognitive function and larger brain volumes in areas that related to memory and thinking.
-Satizabal, CL, Himali, JJ, Beiser, AS, Ramachandran, V., van Lent, DM, Himali, D., Aparicio, HJ, Maillard, P., DeCarli, CS, Harris, WS, & Seshadri, S. (2022). Association of Red Blood Cell Omega-3 Fatty Acids With Markers of MRI and Cognitive Function at Midlife—The Framingham Heart Study. Neurology, 99(23), e2572-e2582.
Higher levels of omega-3 lower the rate of dementia.
A study led by the Hospital del Mar Research Institute and published in Nutrient in 2023, analyzed data from 260,000 participants in the UK Biobank database. It has been found that high blood levels of omega-3 fatty acids are associated with a lower risk of dementia and Alzheimer’s disease, especially in men, those over 60 years of age, and for dementia other than Alzheimer’s.
-Sala-Vila A, Tintle N, Westra J, Harris WS. Plasma Omega-3 Fatty Acids and Risk for Incident Dementia in the UK Biobank Study: A Closer Look. Nutrients. 2023 Nov 23;15(23):4896. doi: 10.3390/nu15234896. PMID: 38068754; PMCID: PMC10708484.
What is the correct, optimal dose of omega-3 for brain function?
Some studies suggest that higher doses of omega-3 supplements, especially DHA, may be needed to achieve significant increases in brain levels and potential cognitive benefits:
A pilot study from USC (3) found that while taking 2000mg (2 grams) of DHA daily for 6 months led to a 200% increase in blood DHA levels, the increase in cerebrospinal fluid (a marker of brain levels) was only 28%. . This suggests that higher doses may be needed to significantly increase DHA levels in the brain.
Your genetics may matter!
The same USC study reported that carriers of the APOE4 gene variant linked to Alzheimer’s disease had a lower increase in omega-3 levels in the brain compared to non-carriers, despite taking of the same 2g DHA dose. This indicates that gene-specific dosing may be required.
Why is 1000mg not enough
The researchers concluded that with the lower 1g dose commonly used in trials, “you can expect less than a 10% increase in omega-3s in the brain, which might not be considered significant.” They are now conducting a larger trial using a higher dose.
-Arellanes, IC, Choe, N., Solomon, V., He, X., Kavin, B., Martinez, AE, et al. (2020). Brain delivery of supplemental docosahexaenoic acid (DHA): A randomized placebo-controlled clinical trial. EBioMedicine, 59, 102883. https://doi.org/10.1016/j.ebiom.2020.102883
Yes! Omega-3 slows down aging
A 2023 review in Nutrients stated that in a trial giving 3.36g of combined EPA/DHA daily to cognitively healthy people with coronary artery disease, cognitive aging was slowed by 2.5 years compared to placebo.
-Welty, FK (2023). Omega-3 fatty acids and cognitive function. Current Opinion in Lipidology, 34(1),12-21.
2-3 grams is the minimum required dose
Although optimal dosing likely varies based on factors such as age, genetics, and cognitive status, evidence points to doses of at least 2-3 grams of combined EPA/DHA as necessary for potential brain and cognitive benefits, which are higher than standard supplementation levels. .
-Arellanes, IC, Choe, N., Solomon, V., He, X., Kavin, B., Martinez, AE, et al. (2020). Brain delivery of supplemental docosahexaenoic acid (DHA): A randomized placebo-controlled clinical trial. EBioMedicine, 59, 102883. https://doi.org/10.1016/j.ebiom.2020.102883
-Welty, FK (2023). Omega-3 fatty acids and cognitive function. Current Opinion in Lipidology, 34(1), 12-21.
-Gunnars, K. (2024, March 29). How Much Omega-3 Should You Take Each Day? Healthline.
Do omega-3 fatty acids interfere with blood thinners?
There is substantial evidence that omega-3 fatty acids do not significantly increase the risk of bleeding or negatively interact with blood thinners.
Here are some key findings:
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A 2016 review published in JAMA Internal Medicine concluded that “claims that fish oils cause bleeding and interact adversely with blood thinners are not evidence-based.
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A study published in 2016 tracked 144 patients taking warfarin along with either omega-3 or no omega-3 supplements. They found no significant difference between omega-3 users and non-users.
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Another study from 2016 [7] conclude that “omega-3 supplementation with fish and krill oil does not significantly affect long-term warfarin control and bleeding.”
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A large study by Eritsland et al with 610 patients on warfarin found that 4g of omega-3 supplementation did not lead to excessive bleeding compared to placebo. [3].
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The Mayo Clinic states that there is “strong evidence” for the benefits of fish oil for conditions such as high triglycerides, without mentioning bleeding risks when taken with medications.
From the above reviews and clinical studies, we can clearly see that omega-3 fatty acid supplements can be safely taken in conjunction with blood thinners.
Are there other side-effects of omega-3?
Omega-3 fatty acids are essential nutrients that offer many health benefits, especially for heart and brain health. They help reduce inflammation, support cardiovascular health, and improve cognitive functions.
Although generally safe, they can cause minor side effects such as a fishy aftertaste, bad breath, and stomach upset in individuals who are sensitive to a particular source of omega-3.
Personally, I have rarely witnessed the above.
