OMEGA-3s:
The Key to Optimizing
Mental Health & Brain Function

Both brain-derived neurotrophic factor (BDNF) and omega-3 fatty acids have powerful health-promoting effects on the brain, boosting cognition and overall mental health. ALA (α-linolenic acid) can be considered the "parent" fatty acid as the body converts ALA into EPA (eicosapentaenoic acid), and subsequently DHA (docosahexaenoic acid), in the liver. Humans, unfortunately, are not particularly effective at converting ALA to EPA, and even less effective at converting EPA to DHA.

Omega-3s & the Brain

Because the two essential fatty acids, EPA and DHA, are necessary for healthy brain development in both children and adults, it is critical to obtain beneficial amounts. DHA is the most prominent fatty acid in the brain, retina, and spermatozoa. Suboptimal DHA intake can impair cognitive development in infants. EPA helps support healthy inflammatory processes, which explains partly why supplementing with omega-3s is important for mental health. The connection between a healthy inflammatory process and mental health is rooted in neuroinflammation regulation, brain chemistry balance, stress response management and neural protection and repair, to name a few.

Mental Health & Omega-3s

A 2019 26-week study of 71 first-episode patients with schizophrenia (SCZ) revealed the connection between brain-derived neurotrophic factor (BDNF) and SCZ. Patients were given either n–3 PUFA or an olive oil placebo to observe changes in both symptoms and BDNF levels.

Those taking the omega-3 fatty acids were found to have increased serum BDNF and reduced feelings of depression. This was the first study measuring BDNF in SCZ patients while supplementing with a concentrated fish oil supplement. Various animal studies have also documented improved inflammatory response markers and brain health support when n–3 PUFA was administered.

Traditionally, SCZ has been measured by changes in markers of dopamine and γ–aminobutyric acid (GABA) in various regions of the brain, but scientists are now turning to studying BDNF as a possible marker for cognitive function.

The efficacy of using EPA+DHA to upregulate the production of BDNF was put to the test in the 2019 trial. When compared to the placebo, the blood serum levels of BDNF were twice as high, with 10.98 pg/ml in the EPA+DHA group and 4.388 pg/ml of BDNF in the control group, showing that supplementing with omega-3s greatly increases the levels of BDNF circulating in the blood.

Low levels of serum BDNF have been associated with a number of psychiatric disorders and cognitive deficits. Conversely, increased levels of serum BDNF can help improve learning and memory.

How to Increase Levels of Serum BDNF

Boosting BDNF production is a great way to enhance mood, memory, and learning. Increased BDNF levels were observed when patients were given a daily dose of concentrated fish oil during a recent 6-month trial.

Additional ways to increase BDNF include:

• Exercise
• Deep sleep
• Meditation
• Vitamin D

Lack of sleep depletes the body’s BDNF reserves, so getting a good night’s sleep is a key part of protecting the brain. Additionally consuming curcumin (the active ingredient in turmeric) has been shown to boost BDNF as well as help with the body’s inflammatory process.

Conclusion

BDNF is a growth factor in the brain that boosts mental health and well-being. Consuming omega-3 fatty acids can help boost the levels of BDNF circulating in the body, in turn supporting cognitive abilities.