Omega-3s can affect brain health in a few ways, which are explained below.

Omega-3s and Brain Health

Omega-3 fatty acids have been shown to support brain development and cognitive function. One type of omega-3 called DHA is particularly important, with DHA levels being 250 to 300 times higher in the brain than EPA (another type of omega-3). Omega-6 fatty acids also have a strong presence in the brain, but most people get enough of those in their diet normally.

Since DHA is so plentiful in the brain, it is considered vital to early brain development, most of which occurs between the ages of 5-6. The frontal lobes—which handle conscious reasoning—are especially dependent on DHA.

As such, omega-3s have been linked to cognitive health, particularly when it comes to memory. Mild memory problems may result from an omega-3 deficiency.

3 Ways Omega-3s May Benefit Brain Health

Given how dependent your brain is on omega-3 fatty acids, it follows that taking an omega-3 probiotic supplement with DHA can help you improve mental and cognitive health. However, the results are typically limited—in most cases, omega-3s help only when there is some deficiency, such as if you have memory problems. Omega-3s don’t usually add any benefits if your brain already functions properly.

With that said, here are some potential ways your brain could benefit from omega-3s.

1. Support Brain Development

As already mentioned, omega-3 fatty acids are essential to early brain development. In fact, the amount of these fatty acids infants get can have a dramatic impact, with large bodies of research indicating that DHA-rich formula may help support brain development. Intake of omega-3s from breastfeeding mothers can also support healthy cognitive growth.

2. Improve Ailing Memory

If you experience memory problems, “brain fog,” etc., you may benefit from increasing the amount of omega-3 you take. While a healthy brain generally won’t get extra benefits from taking more omega-3s, studies do show a correlation between increased intake and improved cognitive function in those with mild issues. One review found that those who experience cognitive impairment with no dementia had improved attention, recall, and processing speed. Again, healthy subjects were not affected.

That said, these benefits seem to be limited only to mild forms of memory loss. Alzheimer’s and dementia appear to be unaffected by increased omega-3 intake. However, omega-3s may help prevent or delay the onset of dementia, as indicated in a recent review. This review showed that omega-3s may benefit those who are in the early stages of the disease, though data is inconsistent once the disease has advanced.

3. Potential Benefits for Mood and Personality Disorders

Finally, there is some evidence suggesting that omega-3s can help manage mood and personality disorders, particularly depression. A meta-analysis of 13 studies showed that there appears to be a correlation between higher omega-3 intake—particularly supplements rich in EPA omega-3s—and reduced symptoms of major depressive disorder. This suggests that omega-3s may be an effective way to manage depression symptoms.

Other mental disorders may not benefit as much (if at all) from omega-3s, particularly bipolar disorder, schizophrenia, and ADHD. While some studies show that there may be some benefits, the data so far is fairly inconsistent.

That said, omega-3s are still important for your brain, and sufficient intake may help prevent the development of cognitive disorders.

Common Signs of an Omega-3 Deficient Brain

Omega-3 deficiency is fairly common, especially in western cultures that tend to eat less fish. Additionally, vegan and vegetarian diets are often light on essential fatty acids. Your body doesn’t produce omega-3s on its own, so they need to be provided through your diet.

If your brain is deficient in omega-3s, it may manifest itself in the form of memory loss, mood swings, and depression. Other common symptoms include:

• Dry or irritated skin
• Dry eyes
• Joint pain
• Stiffness
• Hair changes
• Poor circulation
• Heart problems
• Fatigue

Since omega-3s are present in all cells in your body, getting enough in your diet is an essential part of maintaining optimal health.

FAQs on Omega-3 and the Brain

Fish Oil Alternatives from Essential Formulas

Supplements can be an effective way to get the omega-3s you need. Dr. Ohhira’s Essential Living Oils, a fish oil alternative, is an excellent option that can help you support nervous system function and overall positive health. To learn more, contact Essential Formulas.

Omega-3 Benefits for Working Out

Omega-3 fatty acids—particularly the long-chain omega-3s found in fish oil and algae extract—have many benefits for athletes, including the following.

1. Build More Muscle Mass

First, omega-3s help increase muscle mass by improving the muscle protein synthesis pathway reducing wear and tear while improving your muscles’ response to insulin and amino acids, which your body produces while working out. One 2011 study found that your muscles’ anabolic response to these substances is increased with higher levels of omega-3s present.

2. Less Post-Workout Soreness

Delayed onset muscle soreness (DOMS) is a common aftereffect of intense workouts, and it can make life difficult for a couple days afterward. Research has shown that soreness might be reduced with increased omega-3 intake.

3. Better Reaction Times and Performance

Not only can omega-3 fatty acids assist with muscle growth and soreness, but they can also improve exercise performance and reaction times. One study found that omega-3 supplementation improved muscle activation by about 20% during resistance training for athletes, suggesting neuromuscular benefits.

In addition, another study found that fish oil improved reaction times for soccer players after four weeks of supplementation, suggesting potential benefits for neuromotor function.

4. Burn Fat More Efficiently

Many people exercise in order to lose weight & build lean muscle mass, and omega-3s can assist with that as well. A study conducted on 44 men and women found that after six weeks of supplementation with fish oil, participants had less fat mass and increased lean muscle.

5. Reduced Anxiety

Finally, omega-3s appear to have neurological impacts that can be beneficial for athletes who experience depression or performance anxiety. In one 2013 study, low omega-3 levels were found to be associated with increased symptoms of depression with comorbid anxiety. Increasing your intake of omega-3s may therefore help you cope with anxiety and stress as well as reap more benefits from your workout.

Glutathione and Muscle Growth

In addition to omega-3s, glutathione is another popular supplement for athletes, including body builders and endurance runners. This is due to its role as an antioxidant, and it can have valuable benefits for athletes.

What Is Glutathione?

Glutathione is an antioxidant produced by all cells in the body, and it helps combat the effects of oxidative stress that accompany intense workouts. As you exercise, you’ll actually deplete the glutathione levels in your body, which is why many athletes use supplements to help enhance their performance.

How Glutathione Assists in Body Building

In general, glutathione plays a role in controlling the muscle fatigue that results from oxidative stress. IN addition, one study from the Journal of the International Society of Sports Nutrition measured muscle mass and strength after eight weeks of glutathione supplements. The end result was increases in both. As such, it’s possible that increasing your body’s glutathione levels can promote muscle growth.

Increasing Glutathione Levels

To increase glutathione, many people opt for supplements, but most glutathione supplements are inefficient. A far more effective way is to improve your gut health.

In particular, Lactobacillus fermentum ME-3—one of the beneficial bacteria found in the patented Reg’Activ® supplements—produces glutathione. By supplementing levels of ME-3, you can help your body cope with oxidative stress, potentially improving your athletic performance and workout results.

Omega-3 and Glutathione FAQs

When it comes to omega-3s, glutathione, and exercise, these questions frequently come up.

Omega-3s, Glutathione, and Gut Health

Omega-3 supplements—such as Dr. Ohhira’s Essential Living Oils—have many potential benefits for anyone who exercises on a regular basis. Additionally, improving gut health with probiotics<,  particularly like those in the Reg’Activ products can help your body synthesize more glutathione to enhance physical performance. To learn more, contact Essential Formulas today.

What Are Omega-3s and Omega-6s?

Omega-3s and omega-6s are polyunsaturated fatty acids that sustain a wide variety of bodily functions, including brain development and cognitive function, cellular function, immune response, heart health, bone, and joint health, and intestinal lining maintenance.

Your body doesn’t create omega-3 or omega-6 fatty acids on its own, which is why it’s so important to have a healthy intake level of these nutrients in your diet, including when it comes to fighting depression.

The Ideal Omega-3 to 6 Ratio and Mental Health

By and large, people today have a high ratio of omega-6 to omega-3s in their diet. Historically, our intake of the two was 1:1, but during modern times, that ratio has increased to 15:1 or more in Western societies, which (according to various studies) appears to be associated with various health risks, including obesity, and heart disease. Odds are, you’re getting plenty of omega-6, but not enough omega-3.

Studies on Omega-3s and Mental Health

Research suggests that this ratio may also be important to your mental health, particularly if you suffer from mood disorders like depression. One study published in 2017 found evidence that increasing intake of omega-3s could have a positive impact on symptoms associated with mood disorders in youth over a 7-year period. Conversely, those who had lower omega-3 levels with higher omega-6 to 3 ratios were more likely to be at “ultra-high risk.”

Another study found that lower levels of omega-3s were “associated with higher depression severity,” even while omega-6 levels remained the same.

Yet another (older) study found that two types of omega-3s found in fish oil, namely docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) were associated with depression. Namely, DHA and EPA levels were “significantly lower in depressive patients.”

How a Good Omega-3 to 6 Balance Helps Depression

Omega-3s in particular seem to have a similar effect to certain types of antidepressants, including the suppression of inflammatory chemicals in the immune system. The anti-inflammatory effect of omega-3s may contribute toward its anti-depressive effect, as well as reduce other health issues such as heart disease.

That said, the research into why omega-3s help with mood disorders is still unclear, though it does seem to suggest that they can play a significant role.

The Right Ratio for Mental Health

In general, it can help your mental health—not to mention your overall wellbeing—to bring your ratio of omega-6:3 intake to about 4:1. Often, supplements that provide omega-3s are useful in improving this ratio, such as our fish oil alternative.

FAQs About Omega-3s, Omega-6s, and Mental Health

Correcting the balance between omega-3s and omega-6s is important to your physical and mental wellbeing. Naturally, there will be questions. Some of the most common questions in this area include the following:

What is the correct balance of omega-3 and 6?

In general, a 4:1 ratio of omega-3 to omega-6 is usually associated with better overall health. 

How much omega-3 and omega-6 fatty acids are recommended daily?

You most likely already get enough omega-6 fatty acids in your diet. To rebalance your intake, you’ll typically want to increase your intake of omega-3s. The minimum required is 1.1 grams (for women) to 1.6 grams (for men) per day, but higher dosages (2.2 grams) may be recommended to help with depression.

What are the symptoms of omega-6 deficiency?

Most people in the U.S. and other western countries don’t have any deficiency in omega-6s. That said, it’s the balance between omega-3 and omega-6 that can be an issue.

Improving Your Ratio of Omega-3 to 6 with a Fish Oil Alternative

Since much of the research into these essential fatty acids indicates a positive relationship with mental health, many people take omega-3 supplements for anxiety and depression.

One common source is fish oil, but many people either dislike fish or want a vegan option. A fish oil alternative like Dr. Ohhira’s Essential Living Oils can provide the same nutrients using entirely plant-based sources. To learn more about the benefits of our Essential Living Oils or other products, contact us.

Dysbiosis and Sugar Leaky Gut 

Our love affair with sugar has some not-so-sweet effects on our immune system. Sugar can have short-term and long-term impacts on the immune system in both children and adults. While the relationship between sugar and immunity is complex and not fully understood, there are some ways in which excessive sugar consumption can impact immunity.

If things aren’t right in your gut, you could experience a wide range of symptoms. These include headaches, pain, brain fog and chronic fatigue syndrome. But what is causing these troubles? More and more researchers are linking gut health conditions to sugar intake.

Several studies have concluded that dietary sugar can cause or contribute to the development of dysbiosis and leaky gut or increased intestinal permeability. Dysbiosis is the term that refers to intestinal problems that are caused by an imbalance between good and bad bacteria in the GI tract.

Leaky gut or intestinal permeability is a common condition that is caused by inflammation in the intestinal tract, which allows inappropriate contents from the intestinal tract to leak into circulation throughout the body. Inflammation in the intestinal tract is frequently caused by bad bacteria.  Leaky gut is now known to often be associated with a compromised immune system and many other health problems.

Weakening Immune Function

High sugar intake can lead to chronic inflammation in the body. Chronic inflammation can impair immune function and make the body more susceptible to infections. Excessive sugar consumption may also reduce the ability of white blood cells, which are critical for fighting infections, to function effectively.

Imbalanced Gut Microbiota

Sugar can promote the growth of harmful bacteria in the gut and reduce the population of beneficial bacteria. An imbalanced gut microbiota can compromise the immune system since a significant portion of the immune system resides in the gut.

Nutrient Competition/Depletion

Consuming sugary foods and beverages often means consuming empty calories, which can displace nutrient-dense foods from the diet. A diet lacking essential nutrients can weaken the immune system.

Blood Sugar Spikes

High-sugar foods with a high glycemic index can lead to rapid spikes in blood sugar levels, followed by crashes. These fluctuations can stress the body and potentially impair immune function.

Obesity and Metabolic Syndrome

Excessive sugar consumption is linked to weight gain and an increased risk of developing metabolic syndrome. People with obesity and metabolic syndrome often have impaired immune function.

Does sugar cause leaky gut?

In a study involving the digestive system published in the Proceedings of the National Academy of Sciences, the authors report how excessive intake of dietary sugars can lead to an overgrowth of harmful bacteria in the colon. Normally, dietary sugar is absorbed in the upper intestinal tract, but this new information suggests that when excessive amounts of sugar are ingested, some of the sugar passes through the intestines unabsorbed. When sugar reaches your colon, it can inhibit the growth of beneficial bacteria and encourage the overgrowth of harmful bacteria.ⁱ

Specifically, this study reports that unabsorbed sugar in your colon can prevent the good bacteria from producing a key protein called “Roc”which stands for Regulator of Colonization. Roc is required for growth of the healthful species Bacteroides thetaiotaomicron (B. theta) in your colon. Lean, healthy individuals have been found to have higher levels of the Roc protein. Although this significant research was done in mice, the authors suggest the evidence should also apply to humans.

More Studies Support the Connection

Results of another study explains how high dietary sugar can cause dysbiosis and impair gut barrier function, resulting in leaky gut.ⁱⁱ These effects were found for both fructose and glucose. A third study focused on the detrimental effects of  early-life sugar consumption  on the gut microbiome, increasing the person’s lifetime chances of dysbiosis and obesity.ⁱⁱⁱ 

Many studies have reported that increased consumption of sugar increases risks to type 2 diabetes and obesity.^iv The results of these studies add to the increasing body of scientific literature which reports an association between excessive consumption of dietary sugar and dysbiosis as well as other gut-related problems such as intestinal permeability or leaky gut.

What foods should you avoid if you have leaky gut syndrome?

People experience increased intestinal health when eating a diet including lots of fiber and limiting processed foods in their diet. If you have a condition as severe as celiac disease, you probably know that already. But many milder food sensitivities can go undetected for many years, resulting in painful leaking guts. 

When you go to the grocery store, skip the items most likely to cause gut leakage, such as processed meats, dairy products, refined oils, alcohol, and anything containing wheat, gluten, artificial sweeteners or high sugar products. Instead, plan your diet around healthful whole foods.

How long does it take to heal leaky gut?

 Once you’ve improved your diet, you’ll experience increased intestinal health and your leaky guts will begin to heal. The time it takes to rectify the problem of increased intestinal permeability  will vary from person to person. But for many people, three months is a reasonable amount of time to expect your intestinal wall to feel better. If you continue to suffer from leaky gut syndrome or other digestive issues for more than a few months, seek medical advice.

More recommendations for leaky gut treatment

While diet, rest and exercise are all important components of a healthy life and gut, sometimes it takes even more to help fix a gut leak. Taking Dr. Ohhira’s Probiotics may accelerate the healing of your leaky gut. These supplements deliver probiotics, prebiotic foods and, most importantly, over 400 postbiotic metabolites. Postbiotic metabolites are compounds produced by probiotic bacteria which are key regulators of health, both in the GI tract and in all other organ systems of the body.

How to Counteract the Effects of Sugar on Immunity

Reduce Added Sugar Intake

Limit sugary foods, snacks, beverages, and processed foods with added sugars. Read food labels to identify hidden sugars. Avoid high-fructose corn syrup and processed sugars, and look for foods using natural fruit sugars, monk fruit, or stevia.

Choose Whole Foods

Choose whole grains over refined grains to help stabilize blood sugar levels, and if you have a sweet tooth, satisfy it with whole fruits, which provide fiber and nutrients along with natural sugars.

Promote a Healthy Gut

Include fiber-rich foods like fruits, vegetables, legumes, and whole grains to support a diverse and healthy gut microbiota. Consider incorporating probiotic-rich foods like yogurt, kefir, and fermented vegetables to promote beneficial gut bacteria, and take a high-quality probiotic supplement containing pre-, pro-, and postbiotics.

Balanced Nutrition

Prioritize nutrient-dense foods that provide essential vitamins and minerals, such as lean proteins, vegetables, and nuts.

Maintain a Healthy Weight

Combine a balanced diet with regular physical activity to help maintain a healthy weight and reduce the risk of obesity and metabolic syndrome.

Monitor Blood Sugar Levels

Aim for balanced meals and snacks with carbohydrates, protein, and healthy fats to stabilize blood sugar levels.

While sugar can potentially weaken the immune system when consumed in excess, adopting a balanced and nutritious diet and a healthy lifestyle can help counter its adverse effects and support overall immune health.

The researchers divided young mice into two groups and gave one group of the adolescent mice a high sugar diet. When the mice grew to adulthood, those who consumed high amounts of sugar early in life were found to have a dysfunctional neurological and cognitive function, which resulted in long-term memory impairment.ⁱⁱ

The high-sugar diet caused significant changes in the bacterial composition of the microbiome. These changes impaired functioning in the hippocampus, the brain region involved in the formation of learning and memory.

Studies in animals and humans confirm that poor dietary habits are associated with increased risks to a wide variety of health problems. This study suggests that increased sugar consumption early in life negatively impacts the gut microbiome, ultimately resulting in memory impairment in adults.

People need to understand that high consumption of sugar produces many adverse health outcomes. I especially urge parents to place some boundaries and control over the amount of sugar your kids consume, especially around holidays like birthdays, Easter, Halloween, and Christmas.

How Halloween Sugar Haunts Your Health
and Immunity

As Halloween approaches, bringing with it a deluge of sweet treats, it’s time to unmask the frightening effects of sugar on our health and immunity. While indulging in some candy is part of the holiday fun, excessive sugar consumption can cast a dark shadow over our health and well-being.

Sugar’s impact on our bodies is genuinely chilling. When we consume large amounts of sugar, our immune system’s ability to fight harmful invaders significantly reduces. Research has shown that consuming 100 grams of sugar (about the amount in a large soda) can decrease the ability of white blood cells to engulf and destroy bacteria for up to five hours. This weakening of our immune defenses leaves us more susceptible to illnesses, which is particularly concerning as

Halloween coincides with the beginning of cold and flu season. But the horrors don’t end there. Excessive sugar intake can lead to a host of health issues that are scarier than any Halloween monster. It contributes to obesity, increases the risk of type 2 diabetes, and can even affect children’s behavior and cognitive function.

The average 4- to 8-year-old consumes about 50 pounds of sugar each year, a truly frightening statistic that sets the stage for long-term health problems. As parents and caregivers, you play a crucial role in shaping your children’s health habits. To avoid these terrors, consider offering healthier Halloween treats or non-food items. When indulging in sweets, practice moderation and balance it with nutritious meals. Your proactive approach can make a significant difference in your child’s health.

Remember, a little Halloween candy won’t hurt, but letting sugar take over your diet is a trick that offers no treats for your health. This Halloween, let’s focus on fun and festivities while keeping the sugar monsters at bay. By practicing balance and moderation, you can enjoy the holiday without compromising your health. Your immune system will thank you, and you’ll be better prepared to ward off the real-life ghouls and germs that lurk in the winter months ahead.

Limit your sugar consumption and focus on eating FOOD WITHOUT LABELS.