Omega-3 fatty acids, particularly EPA and DHA, are crucial for brain health. Supplements rich in these essential fatty acids, help support mental well-being and cognitive function. Here’s why these nutrients matter.
EPA: The Anti-Inflammatory Powerhouse
EPA (eicosapentaenoic acid) is a vital omega-3 known for its powerful anti-inflammatory effects. Inflammation is the body’s natural response to injury or infection, but when it becomes chronic, it can cause issues like mood disorders, cognitive decline, and cardiovascular disease. EPA helps by acting as an “off switch” for inflammation, protecting cells, including those in the brain, from damage.
The brain and nervous system are particularly sensitive to inflammation. EPA protects these structures, ensuring smooth communication between the brain and the rest of the body, while preserving brain cell function and longevity.
During early development, EPA is essential for forming neural pathways crucial for learning, memory, and behaviour. Throughout life, it helps maintain neurotransmitters—chemicals that regulate everything from mood to concentration—by controlling their release and activity. Studies show that EPA has a significant impact on mental health by influencing these neurotransmitters ().
EPA also ensures brain cells remain fluid and flexible, which is vital for efficient signal and nutrient exchange. This flexibility supports synaptic plasticity, the brain’s ability to adapt and rewire in response to new experiences, improving cognitive function in both healthy individuals and those with cognitive impairments.
EPA’s Role in ADHD
For those with ADHD, EPA is particularly beneficial. It influences dopamine production and slows the breakdown of this key neurotransmitter, which is crucial for focus and attention. EPA also protects serotonin levels, which improves mood and stabilises dopamine levels in the brain.
Some research has shown that at least 1000mg of EPA daily can help reduce symptoms of ADHD in children (2). This includes improving attention, reducing hyperactivity and impulsivity, and even lowering aggression. EPA can also support better compliance with rules, working memory, and executive function. Additionally, it helps manage co-occurring mood disorders like anxiety and depression.
Evidence suggests that ADHD brains may experience more cellular damage and inflammation, which EPA helps protect against. Some studies also suggest that EPA can enhance the effectiveness of conventional ADHD medications, potentially reducing the necessary dosage and side effects. (3)
DHA: The Brain’s Structural Support
DHA (docosahexaenoic acid) shares many functions with EPA but plays a slightly different role. While EPA focuses on function and fluidity, DHA is a major structural component of the brain and nervous system. A regular supply of DHA is essential to maintain a healthy brain throughout life.
Like EPA, DHA supports neurotransmitter activity, synaptic plasticity, and reduces inflammation. However, the body requires less DHA than EPA to achieve optimal health benefits. This is because DHA can be made from EPA and remains in the brain longer before needing to be replenished. In contrast, EPA is harder for the body to produce and gets used up more quickly (1).
The Need for Omega-3 Supplementation
Our diets typically lack sufficient sources of EPA and DHA, which are primarily found in fish, seafood, and algae. Due to availability, cost, or personal preferences, many people don’t consume these foods often. As a result, dietary intake of these omega-3s is often low. Supplementing with a high-quality, EPA-rich fish oil is an effective way to ensure you’re getting enough omega-3s to support optimal brain health and function.
In Summary...
EPA and DHA are essential for brain health, particularly for individuals with ADHD. EPA helps regulate neurotransmitters, reduce inflammation, and improve cognitive function, while DHA provides the structural support the brain needs. Given the limited sources of these nutrients in our diet, supplementation can help meet these vital needs.
