The human brain is approximately 60% fat, and because of this, healthy fat consumption is essential for overall brain health. Fats come in various shapes and sizes, with physical features that determine their effects in the body. Saturated fats, also called saturated fatty acids, tend to be solid at room temperature due to their shape. It allows them to pack closely together, resulting in a solid composition. Unsaturated fats, on the other hand, tend to be liquid at room temperature. Their structure makes it difficult for them to pack together, so they do not fit together well, leaving space between molecules. Omega-3 fatty acids are a type of unsaturated fatty acid that have many benefits in the body, mainly due to their anti-inflammatory effects. They can promote healthy inflammation by producing anti-inflammatory mediators that can help resolve inflammation and block the production of inflammatory mediators. These anti-inflammatory effects can benefit many body parts, including the heart, eyes, joints, and brain. Importantly, omega-3 fatty acids help the brain during every stage of life, from supporting fetal development to preventing dementia later in life.1 While omega-3 fatty acids tend to be healthy when consumed in moderation, omega-6 fatty acids often have the opposite effect. The body uses omega-6 fatty acids to make compounds that promote inflammation. However, the body requires both omega-3 and omega-6 fatty acids. Their ratio impacts the overall effect, with a high ratio of omega-6 to omega-3 fatty acids resulting in a more inflamed environment, while a lower ratio of omega-6 to omega-3 fatty acids promotes the resolution of inflammation. Unfortunately, the ratio of omega-6 to omega-3 fatty acids in the Standard American Diet is about five times more than the recommended ratio. This overconsumption of omega-6 fatty acids relative to omega-3 fatty acids can lead to inflammation throughout the body, including the brain. Omega-3 fatty acids are essential for various brain functions and overall brain health. They are a structural component of different cells in the brain, including neurons, and are protective against cellular death. They also exert anti-inflammatory effects. Inflammation in the brain, also called neuroinflammation, can lead to a variety of negative health effects and has been linked to a variety of cognitive issues ranging from sleep disorders to Alzheimer’s disease.2,3 Scientists have discovered that while omega-3 fatty acids are healthy for the brain, specific fatty acids exert unique effects. Docosahexaenoic acid (DHA) is critical for brain development, while eicosapentaenoic acid (EPA) is useful for balancing mood and emotions and improving behavioral conditions.4 Practically, combining DHA and EPA supplements can deliver the benefits of both omega-3 fatty acids. Highly rigorous scientific studies have shown that DHA and EPA can be beneficial in a variety of cognitive and behavioral conditions, including attention-deficit/hyperactivity disorder (ADHD), autism spectrum disorder, depression, and bipolar disorder.4

Fatty acids, also called dietary fats or lipids, are one of three macronutrients that make up the human diet. Carbohydrates and proteins are the other two.  Dietary fat provides 9 calories per gram and contributes to the good taste and texture of food. One example of a food high in dietary fat is peanut butter; peanut butter has a rich flavor, smooth texture, and is calorically dense.   Within the body, dietary fats have many functions, including absorption of fat-soluble vitamins, providing insulation, regulating hormones, supporting healthy skin, and supporting healthy blood sugar. They are also incorporated into cell membranes.1 It is essential to consume enough dietary fats to maintain these functions within the body. Food Sources Whole foods can supply healthy sources of dietary fats. Nuts, seeds, dairy, avocado, fish, chicken, and some red meats can be rich sources of healthy, dietary fats.  In contrast, fats found in ultrarefined and processed foods, can contribute to inflammation and an increased risk of heart disease.2   Guidelines The U.S. Dietary Guidelines recommends that 25 to 30 percent of total daily calories come from dietary fat, with less than 10 percent being derived from saturated fats, and as little as possible derived from trans fats.  With the current American diet, individuals are often over consuming saturated and trans fats, while under consuming essential fats like Omega-3s. Omega 3s - EPA & DHA EPA and DHA are two omega-3 fatty acids that have multiple health benefits. Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) are considered long-chain fatty acids. Both compounds are found in oily fish, like anchovies, sardines, and salmon, as well as fish oils, and krill oils. Both EPA and DHA are involved in healthy inflammation, weight management, and are important for cognitive function.3  Additionally, EPA and DHA are necessary for supporting general well-being.4   The average current intake of EPA plus DHA by Americans is estimated to be 111 mg per day, while recommendations for daily intake range from 500 to 2000 mg.5 As dietary fats play an influential role in almost every aspect of the body’s functioning, many individuals will choose to enrich their dietary intake with supplements to provide those missing fatty acids. In the United States, approximately 7.8 percent of adults and 1.1 percent of children supplement their omega-3 intake with a fish oil product or concentrated EPA/DHA option.6,7 This can go a long way toward ensuring adequate intake of those important omega-3s to support optimal health.

Fats, also called fatty acids, are one of three essential macronutrients required daily to support a variety of processes in the body. There are several types of fatty acids, such as essential fatty acids which cannot be made in the body at the quantities needed for healthy function; instead, they must be obtained by the diet to meet the body’s needs. Essential fatty acids can be further divided into categories based on their chemical structure. Omega-3 and omega-6 fatty acids are two types of essential fatty acids that have distinct biochemical differences and exert opposing effects in the body.  Omega-3 fatty acids support healthy inflammation, while omega-6 fatty acids contribute to a pro-inflammatory environment. Health Benefits of DHA Docosahexaenoic acid, or DHA, is a type of omega-3 fatty acid. It can be found in fish, shellfish, fish oils, and can be synthesized from other omega-3 fatty acids found in certain nuts, including walnuts. DHA is an important component of cell structure, affects cellular signaling, and is involved in neurotransmitter action.1 Other health benefits of DHA include supporting cardiovascular health, enhancing cognitive function, promoting healthy inflammation, decreasing triglyceride levels, and supporting healthy blood pressure levels.2 Brain health DHA is required for proper fetal brain development, with rapid accumulation during the last trimester of pregnancy and the first two years after birth; DHA continues to accumulate through adolescence but at a slower rate.3,4 DHA in breastmilk supports brain development in infants, and supplementation with DHA during pregnancy and lactation has been related to visual and mental development and improved cognitive abilities.3,5  As children grow up, DHA remains important for brain function. It is found at high levels in parts of the brain that are responsible for planning, problem-solving, and focused attention.6 Because the brain is constantly being remodeled as old cells die and new cells are generated, it requires a constant supply of DHA and other essential nutrients for healthy brain maintenance.3 Healthy DHA consumption throughout life may also help lower the risk of developing Alzheimer’s’ disease as an important part of neurons in the brain and due to its anti-inflammatory effects, however more research is needed.7 Because most Americans do not consume enough DHA, supplementation with DHA and other omega-3 fatty acids is an excellent option for ensuring adequate intake. In order to see significant elevations in blood DHA levels, supplementation for about one to three months is required.8 DHA Deficiency A diet lacking in DHA can cause health problems throughout the lifespan. If pregnant women do not consume enough DHA, it may result in slow or impaired development of language learning skills, affect behavior in children, and influence disease risk later in life.3 There also appears to be a critical window for correcting maternal DHA deficiency.3 For teenagers and adults, DHA deficiency has been related to autism spectrum disorder (ASD), attention-deficit/hyperactivity disorder (ADHD), cognitive issues, memory problems, and depression later in life.3