Many people believe that memory loss and confusion are a normal part of ageing.

However, scientists now know that most people can remain both alert and able as they age, even though it may take them longer to remember things. Although the origin of age related memory loss can vary, research clearly shows that dietary omega-3 fatty acids can play a beneficial role in preventing and reducing its effects.

Building blocks for life

Omega-3 fatty acids are the building blocks of the brain and help with the transmission of messages between nerves. Around 60% of the dry weight of the human brain is actually made up of two fatty acids – namely docosahexaenoic acid (DHA), an omega-3 fatty acid and arachidonic acid, an omega-6.

DHA is the main structural component in nerve cells in the eyes and the brain and is absolutely essential for effective nerve cell message transmission. Another omega-3 fatty acid, eicosapentaenoic acid (EPA), although not present in the brain in large amounts is still vital for proper brain function because it assists in nerve cell communication.

Population studies have shown that people with age related memory loss and more severe forms of brain deterioration, including Alzheimer’s disease have lower than normal blood and brain levels of DHA. But more importantly, high fish intake and specifically high DHA intake can reduce the incidence of developing age related memory loss and dementia.

Brain memory and function

A recent study funded by the Food Standards Agency confirmed that increased intake of omega-3s from fish is associated with better memory and brain function in the elderly1. It included 867 healthy adults aged 70-79 years living in England and Wales who did not have dementia or diabetes and who did not take fish oil supplements. Their brain function was assessed for memory, executive function, psychomotor speed and attention using a variety of validated tests. Results showed there were significant and consistent improvements with repeated increases in fish consumption.

In 2007, two studies published in the American Journal of Clinical Nutrition suggested that regular intake of foods rich in EPA and DHA could prevent age related cognitive decline in the elderly. The first2 showed that those who ate 10 grams or more of fish per day had significantly better test scores and a lower prevalence of poor cognitive performance than did those whose intake was less than 10 g/day. The second study3 showed that over a three year period, those with higher blood levels of EPA and DHA had less decline in the speed at which nerves can send messages – this impacts how fast you can think.

Two additional studies showed that men who consumed about 400 mg of omega-3s per day had less cognitive decline in a five year period than those who ate only about 20 mg per day of these nutrients4 and that higher blood levels of omega-3s prevented loss of ability to speak (recall words and form sentences easily).

Fish – the dish of the day

In November 2006, the Framingham Heart Study that followed 899 initially healthy volunteers of about age 76 years showed that people who ate two or more servings of fish per week were 39 percent less likely to develop a severe form of memory loss called dementia, but those who ate less than that did not derive any benefit. Although oily fish contains many different fatty acids, it was only the DHA that was responsible for preventing dementia in this study.

Getting enough DHA in your diet is critical for proper brain function in later life.

New Efalex Active 50+, the first fish oil supplement specifically designed for the over 50s, contains a unique combination of ingredients known for their beneficial role in maintaining healthy brain function and performance, including Fish oils, Phosphatidylserine (PS), Ginkgo biloba, Vitamin B12 and folic acid.

Available from Boots, Holland & Barrett, independent pharmacies and health food stores and online from www.efamol.com, Efalex Active 50+ is priced from £9.49 for 30 capsules.

References:
1. Dangour AD, Allen E, Elbourne D, Fletcher A, Richards M, Uauy R. Fish consumption and cognitive function among older people in the UK: Baseline data from the Opal Study. J Nutr Health Aging 2009;13(3):198-202.
2. Nurk E, Drevon C, Refsum H, Solvoll K, Vollset S, Nygård O, Nygaard H, Engedal K, Tell G, Smith D. Cognitive performance among the elderly and dietary fish intake: the Hordaland Health Study. Am J Clinical Nutrition 2007;86:1470-8.
3. Dullemeijer C, Durga J, Brouwer I, Van de Rest O, Kok F, Brummer R-J, Van Boxtel M, Verhoef P. N-3 fatty acid proportions in plasma and cognitive performance in older adults. Am J Clinical Nutrition 2007;86:1479-85.
4. van Gelder BM, Tijhuis M, Kalmijn S, Kromhout D. Fish consumption, n-3 fatty acids and subsequent 5 year cognitive decline in elderly men: the Zutphen Elderly Study. Am J Clinical Nutrition 2007 Apr;85(4):1142-7.
5. Schaefer EJ, Bongard V, Beiser AS, Lamon-Fava S, Robins S et al. The Framingham Heart Study. Plasma Phosphatidylcholine docosahexaenoic acid content and risk of dementia and Alzheimer Disease. Arch Neurol. 2006;63:1545-1550.