Omega-3 Fatty Acids
Omega-3 fatty acids are stored guess where? In your brain, among other places, but each synapse in your brain has a lining composed partially of DHA, one of the primary omega-3 fatty acids our body requires. Our bodies cannot make these fatty acids, thus their term, "essential fatty acids." The following bullets show the extreme importance of essential fatty acids on the brain.
- If you look at any baby formula container, you will find fortification with Docosahexaenoic Acid (DHA), due to the importance of omega-3 fatty acids on neurological and visual development.
- A review of essential fatty acids released by the Linus Pauling Institute (Oregon State University), indicates that "low DHA may be a risk factor for Alzheimer's disease or other types of dementia." This review also reported rodent studies indicating a connection between omega-3 fatty acid deficiency and learning/memory.
- Also reported by the Linus Pauling Institute, is a noticeable inverse association across countries between rates of depression and seafood consumption; seafood being a primary source of omega-3 fatty acids in our food system.
The Institute of Medicine also established adequate intake levels for omega-3 fatty acids. Recommendations for adults 19 and older are 1.6g/day for males and 1.1g/day for females. The American Heart Association sets more specific recommendations for those with documented heart disease at 1g/day specifically of EPA+DHA.
The brain is very complex, and as you can see, there are many ways in which nutrition can affect your brain, and fatigue. Think about the above four nutritional recommendations in your own diet and see if you can better fuel your brain.
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Works Cited:
Holick, Michael, F. 2006. "High prevalence of vitamin D inadequacy and implications for health". Mayo Clinic Proceedings, 81(3):353-373.
Institute of Medicine of the National Academies. 2010. Report Brief: Dietary reference intakes for calcium and vitamin D. Available at: http://iom.edu/Reports/2010/Dietary-Reference-Intakes-for-Calcium-and-Vitamin-D/Report-Brief.aspx.
Linus Pauling Institute Micronutrient Information Center, 2005. "Essential Fatty Acids." Available at: http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/
Szinnai, G., Schachinger, H., Arnaud, M.J., Linder, L., Keller, U. (2004). "Effect of water deprivation on cognitive-motor performance in healthy men and women." The American Physiological Society, 289:R275-R280.