New Study Shows Omega-3s Benefit Those With A Genetic Predisposition To Alzheimer’s Disease

Fish oil is most known for its heart health benefits (we’re talking lower triglycerides and blood pressure). But omega-3s—the main type of fat found in these fish—also boast impressive brain benefits. 

The goal of this study was to determine if omega-3 supplementation reduced white matter lesion accumulation in older adults. Specifically, those 75 years and older without dementia, with some white matter lesions present, and with low blood levels of omega-3s. 

Now, an increase in white matter lesions is believed to play a pretty big role in cognitive decline and Alzheimer’s. These lesions indicate damage to your brain’s white matter2, which is primarily responsible for helping different brain regions communicate with each other. 

The presence of these lesions tends to increase with age. The fact that participants of this study had some lesions already confirmed with an MRI with no other signs of cognitive decline, is a good indicator of a “normal” aging population. However, if that damage increases over time, it’s a continued risk for cognitive decline, whereas slowing or reversing lesion development. 

Another way researchers assessed brain changes was by measuring neuronal integrity breakdown. Higher levels of breakdown reflect the deterioration of the brain's structural and functional networks necessary for maintaining cognition.

While omega-3 supplement did improve white matter accumulation, the change was not statistically significant compared to the placebo. 

Having an APOE4 genetic variation does not mean that you will develop Alzheimer’s; it’s just associated with an increased likelihood of possibly developing it. 

While widespread testing for this variation is still debated among healthcare professionals, knowing your genetic predispositions helps you make more informed choices about your health. 

For example, it may be especially beneficial for you to take an omega-3 supplement if you do have it. 

That said, there’s really no downside to increasing your omega-3 intake—no matter your age. 

The omega-3 fatty acids EPA and DHA are crucial for managing inflammation3, supporting immunity, and protecting your brain. Although scientists are still parsing out the methods and extent to which omega-3s help the brain, it is well known that omega-3 concentrations in the brain decrease with age, and that DHA in particular can protect your memory and your neurons. 

You can always up your omega-3 intake through diet—and eating more fatty fish a week is the most efficient way to do that. Just 3 ounces of salmon4 provides almost 2,000 milligrams of EPA and DHA and 3 ounces of anchovies5 gets you around 1,500 milligrams.

You can also take an omega-3 supplement. This is the most efficient way to get the therapeutic dose of omega-3s needed to make a difference in your health—typically considered to be between 1 and 2 grams of EPA and DHA. 

This was one of the first studies to show how omega-3s specifically benefit those with a higher genetic risk of Alzheimer’s. With these findings, there will be precedence for future ones to further investigate this relationship with even more folks who have this genetic variation.