A Practical Guide to Mind-Boosting Supplements

[Guest guest]

A Practical Guide to Mind-Boosting Supplements JoAnn Guest Aug 16, 2003

16:03 PDT

A Practical Guide to Mind-Boosting Supplements

 

Mind Your Brain Fats

#9679; WHAT COGNITIVE BENEFITS DO OMEGA-3 OILS HAVE?

#9679; DIETARY FATS AND THE BRAIN

 

Doctors generally believe that the best way to treat mood, thought, and

memory disorders is with pharmaceutical medicines that directly

influence levels of brain chemicals such as serotonin, dopamine, and

acetylcholine.

 

A comprehensive approach to treating cognitive disorders should include

foods and supplements that benefit the overall health of brain cells.

 

One way to influence brain health dietarily is to consume the right

fats and oils. About 60 percent of the brain consists of lipids

(fats) which make up the lining, or cell membrane, of every brain

cell.

The types of fats present in the brain influence its structure

and function.

 

How well your mind works depends, in the long run, on what you eat.

 

This will focus on fatty acids, particularly the Omega-3s.

Omega-3 oils are found mostly in fish and flaxseed, as well as a

selective few in supplements sold over the counter.

 

 

 

WHAT COGNITIVE BENEFITS DO OMEGA-3 OILS HAVE?

 

Following are some of the improvements you may notice if your intake

of Omega-3s is currently low and you begin to consume more cold water

fish, or take quality fish oil supplements:

 

• Improved mood

 

• Enhanced clarity of thinking

 

• More serenity and mental stability

 

• Better concentration and focus

 

• Better vision

 

 

 

WHICH CLINICAL CONDITIONS CAN Omega-3 BENEFIT?

 

The clinical application of Omega-3s is well in the developmental stage

however,

scientists have begun to explore the role of these important fats in

the following conditions:

 

• Age-related cognitive decline

 

• Depression and bipolar disorders (manic depression)

 

• Anxiety disorders

 

• Addiction disorders

 

• Schizophrenia

 

DIETARY FATS AND THE BRAIN

 

Carolyn, a writer from Marina Del Rey, California, speaks for many

when she says, " fish oils make me more focused and serene. In

addition, I get far less brain fatigue in the late afternoon. "

 

Marvin, a forty-three-year-old musician from New York, says, " I don't

notice the effects from fish oils if I take a low dose.

 

When I take more than 3 grams, I find that I have a sense of well-being

and feel more aware. "

 

And Kevin, a twenty-eight-year-old actor from Los Angeles, adds, " Within

a few hours of taking fish oil capsules, I

notice my vision to be improved. Colors are more vivid and everything is

in better focus. "

 

Changing the types and amounts of fats we consume can influence the

fatty " composition " of brain cells and other cells in the body.

 

The lining of every cell in the body—for instance, the lining of red

blood cells that carry oxygen—is made of fats.

 

The type of fats in a red-blood-cell membrane can change very quickly,

often within hours,

 

based on the type of fats present in a meal.

 

This change influences the fluidity of the cell membrane. The more

fluid a red-blood-cell membrane, the easier it is for it to squeeze

through tiny capillaries and supply oxygen and nutrients to remote areas

of the body.

 

The fats that make up brain-cell membranes are much more resistant to

changes in diet than the fats forming the cell membranes of other

tissues in the body.

 

The brain has developed an excellent ability to preserve its fatty

composition despite shortages of essential fats in the diet.

However, it is possible to alter the fat content of the

brain through diet.

 

We know this is true through animal studies.

 

Manipulating the fatty-acid content of a rat's diet changes the fatty-

acid composition of the brain-cell membrane within as brief a time

period as three weeks (Yehuda 1998).

 

The types of fats making up the cell membrane influence how well brain

cells interact and communicate with each other.

 

Since the membranes of brain cells can be influenced

by dietary composition, our objective, then, is to consume the proper

types of fats and oils, and in their proper balance, which will

guarantee that neurons function at their best.

 

Before I discuss what kinds of fats and oils you should eat, and the

proper amounts, let's review some of the basic chemistry of fats.

 

This review will make it much easier to understand the importance of

Omega-3 oils in brain health, and it will also help you understand

the role phospholipids play in cognition.

 

 

The ABCs of Fats and Oils

 

Lipids is a general term that includes fats, oils, cholesterol, and

other substances that are fat-soluble.

 

A simple difference between fats and oils is that fats are solid at

room temperature, while oils

are liquid.

 

Fats and oils are triglycerides, which means they are made of a

three-carbon molecule called glycerol attached to three

long-chained carbon molecules called fatty acids.

 

There are dozens of common fatty acids present in the diet and the

body. The length of these fatty acids varies, but most of them

contain between four and twenty-four carbon atoms. Fatty acids are

the building blocks for fats and oils, and are divided into two

groups—saturated and unsaturated.

 

 

Saturated fatty acids are found mostly in meat, animal fats, dairy

products, lard, and some tropical oils.

 

Each carbon atom in these saturated fatty acids is attached to two

hydrogen atoms. In contrast,

unsaturated fatty acids contain a double bond, meaning that two

neighboring carbon atoms have each lost a hydrogen atom (Figure 7.3

shows a double bond as =): When fatty acids are unsaturated, they are

more fluid and flexible.

 

This is often a desirable trait.

 

Unsaturated fatty acids are in turn divided into two major groups:

 

1. Monounsaturated fatty acids are found in such vegetables as olives

and avocados. They have one double bond. Mono, as you may know, means

" one. "

 

2. Polyunsaturated fatty acids have two or more double bonds. Poly

means " many. " The more double bonds present, the more fluid the fatty

acid.

You can generally tell the degree of unsaturation of a

particular food by how fluid it is in the refrigerator or at room

temperature. For instance, cheese contains mostly saturated fats, and is

hard.

 

Olive oil is monounsaturated and stays relatively liquid at

room temperature, but hardens in the refrigerator. fish oils can stay

fluid even in very cold temperatures.

 

Many polyunsaturated fatty acids, called nonessential fatty acids,

can be manufactured by the body.

 

Others, called essential fatty acids, must be ingested through foods.

There are two types of

essential fatty acids: Omega-3s and Omega-6s.

 

A) Omega-3 fatty acids are made from a fatty acid called alpha-

linolenic acid (ALA).

 

Omega is the last letter in the Greek alphabet. In naming fatty acids,

the last carbon of the chain is called omega.

 

Green leafy vegetables, soybeans, walnuts, and canola oil have small

amounts of Omega-3 fatty acids.

 

Omega-3 fatty acids are beneficial because they provide fluidity to

cell membranes and im & shy;prove communication between brain cells.

 

Omega-3s also reduce the clotting ability of platelets, thus potentially

decreas & shy;ing the incidence of heart attacks and strokes.

 

Two very im & shy;portant Omega-3 fatty acids are eicosapentanoic acid (EPA)

and docosahexanoic acid (DHA).

 

They are found in seafood, es & shy;pecially mackerel, alaskan salmon,

bass, rainbow trout, halibut, | tuna, and

sardines.

Supplements of fish oils that contain EPA and DHA are sold

over-the-counter.

 

DHA is also sold by itself.

 

In the body, DHA is found mainly in the brain, retina, and in sperm.

 

DHA plays an important role in vision.

 

Omega-3 fatty acids are made from a fatty acid called alpha-linolenic

acid (ALA.

 

Omega is the last letter in the Greek alphabet. In naming fatty acids,

the last carbon of the chain is called omega.

 

Omega-6 fatty acids are made from linoleic acid, a fatty acid

found in vegetable oils such as corn, safflower, cottonseed, and

sunflower.

 

Mayonnaise and salad oils normally contain a great amount

of omega-6 fatty acids.

 

linoleic acid is eventually converted into arachidonic acid (AA), a

beneficial fatty acid that, in excess, can induce inflammation,

clotting, and have other unhealthy actions.

 

Unlike Omega-3s, which are concentrated in the brain,

 

omega-6s are found in most tissues in the body.

 

The double bond of an omega-6 fatty acid starts six carbons from the

left.

 

Most Americans generally have a much higher intake of the Omega-

6s than the Omega-3s.

 

Up to 50 percent of the fatty acids in the gray matter in the brain

is made of DHA and AA.

The Making of Omega-3s

 

Alpha-linolenic acid (ALA) has 18 carbon atoms and 3 unsaturated

bonds

 

Eicosapentanoic acid (EPA) has 20 carbon atoms and 5 unsaturated

bonds

 

Docosahexanoic acid (DHA) has 22 carbon atoms and 6 unsaturated bonds

 

The mineral zinc, and other vitamins and minerals, help convert EPA

to DHA.

 

DHA has the ability to convert back into EPA (Hansen 1998).

 

 

The human body is not able to make Omega-3s from Omega-6.

 

The Making of Omega-6

 

Linoleic acid (LA) has 18 carbon atoms and 2 unsaturated bonds

 

 

Arachidonic acid (AA) has 20 carbon atoms and 4 unsaturated bonds

 

 

The body uses Omega-3s and Omega-6s to produce several types of

important substances such as prostaglandins, eicosanoids, and

leukotrienes.

 

These substances have a number of effects on the brain and body.

 

They can act as hormones, are involved in the immune system,

blood-pressure control, clotting, heart rhythm, and they even

influence tumor inhibition or formation.

 

The types of fatty acids in the diet is known to influence the release

of hormones by the pituitary gland.

 

 

Fats to Shun

 

Trans-fatty acids are new forms of fats that have been introduced

over the past few decades.

These are chemically altered and twisted fatty acids that are unhealthy

and are not easily used by the body.

 

 

Trans-fatty acids are generally found in margarine and many processed

foods, pastries, donuts, chips, and processed cereals.

 

Any type of fatty acid can be damaged and become harmful to the body if

deep-fried.

 

Hydrogenated fats and oils, commonly found in processed foods,

are also unhealthy.

 

Hydrogenation means adding hydrogen atoms, thus

transforming a fatty acid from unsaturated to saturated.

 

A full explanation of fats can be quite complicated. In this chapter it

has been my goal to simply give you some background on the chemistry of

these fatty acids in order to discuss the enormous importance of Omega-3

oils to body and brain health.

 

Fish Oils and Mood

 

Over the past few years, scientists have attempted to determine

whether the types of fats we consume have an influence on mental

function. It appears that there is a connection.

 

Drs. Joseph Hibbeln

and Norman Salem Jr., from the National Institute of Alcohol Abuse in

Rockville, Maryland, hasdone epidemiological studies to determine this

connection.

 

In an article published in Lancet in 1998, the doctors compare fish

consumption to the prevalence of major

depression in eleven countries.

 

They found that the more fish consumed in a country, the less the risk

for depression.

 

The doctors say, " Increasing rates of depression in the last century

may be influenced by the consumption of increased amounts of saturated

fatty acids and Omega-6 fatty acids and the decreased consumption of

Omega-3 fatty acids. "

 

Studies indicate that DHA levels in red-blood-cell membranes are low

in those who are depressed (Peet 1998).

 

No studies have yet been published to determine if supplementing with

fish oils leads to mood

elevation, but these oils have been found to play a role in the

relief of manic-depression.

 

 

 

Manic-Depression

 

Also known as " bipolar disorder, " patients with this condition go

through cycles of feeling mania (euphoria, racing thoughts, hyper-

activity) followed by cycles of depression.

 

The standard pharmaceutical approach to treating bipolar disorders is

with lithium or drugs such as valproate and carbamazepine.

 

Dr. Andrew Stoll, M.D., from the Department of Psychiatry at Harvard

Medical School, has

tested fish oils on this condition.

 

He conducted a four-month double-blind placebo-controlled study using

about 10 grams a day of concentrated fish oils.

 

Overall, nine out of fourteen patients responded positively to fish

oils, compared to three out of sixteen

patients receiving a placebo.

 

Dr. Stoll tells me, " In cases of bipolar disorder, it would be

worthwhile to first try a therapeutic approach with fish oils before

proceeding to pharmacological therapy. "

 

Interestingly, Dr. Stoll reports that a preliminary study using

flaxseed oil with fifty patients showed that ALA, the fatty acid

found in flax, has mild mood-stabilizing and antidepressant effects.

 

 

Help for Schizophrenia?

 

Even relatively difficult mental conditions such as schizophrenia may

partially be influenced by the fatty acid content in the brain.

 

In a study done at the Northern General Hospital in Sheffield, England,

dietary supplementation for six weeks with 10 grams per day of

concentrated fish oil led to significant improvement in patients with

schizophrenic symptoms (Laugharne 1996).

 

Malcolm Peet, M.D., a professor at Northern General Hospital, has

found that supplementation with fish oils as an addition to existing

antipsychotic drug treatment leads to significant improvement in

treatment-resistant schizophrenic patients.

 

Interestingly, when he compared the effectiveness of EPA versus DHA, he

found that EPA was very effective, while DHA wasn't.

 

(Most fish oil capsules contain both EPA and DHA, but supplements are

now available that contain only DHA.)

 

This result was unexpected since, unlike DHA, EPA is not found

in significant amounts in the brain.

 

One can speculate that perhaps EPA is better transported through the

blood-brain barrier than DHA,

or perhaps EPA influences a set of immune and hormonal reactions that

DHA does not.

EPA can be converted into DHA which then is

incorporated into cell membranes.

 

 

 

Fish Oils and Learning

 

Although long-term human studies have not yet been conducted

evaluating therapy with fish oils and cognitive function, a one-year

study in mice gives us some preliminary answers (Suzuki 1998).

Adult mice were fed a regular diet that included either 5 percent palm

oil (containing mostly a 16-carbon saturated acid) or 5 percent sardine

oil.

 

At the end of the year, it was determined that the mice taking

the sardine oil had a higher brain concentration of DHA. Their

synapses and cell membranes were more fluid, and their maze-learning

ability was better than the mice that were fed palm oil.

 

 

 

 

Seeing Is Believing

 

The rods and cones of the retina in the eyes are very rich in DHA.

Hence, a deficiency in dietary fish oils will reduce the

photoreceptor activity of retinal cells, and thus reduce visual

acuity. On the other hand, supplementation with fish oils (or

flaxseed oil) could lead to visual improvement with enhanced color

perception.

 

Since levels of DHA in the brain decline with age, it is likely that

the levels of DHA also decline in the retina.

 

Is it possible that daily intake of fish oils can improve vision in

older individuals?

 

Hopefully future research can give us some answers.

 

I have taken fish oils off and on for many years. I've experimented

with very high daily dosages in order to determine if these oils have

any immediate effects.

 

The highest daily dose I have taken is thirty

capsules, each containing 300 mg of a combination EPA and DHA,

totaling 9,000 mg. I took this dose in the morning, and by late

afternoon I noticed the onset of clarity in vision, with objects

looking sharper and clearer.

There was a slight improvement in distance vision, and details became

more noticeable. Fine print became easier to read.

 

The visual improvements continued and improved

on subsequent days when I kept taking between ten to twenty capsules.

 

fish oil supplementation also makes me more serene, focused, and

balanced. The effects, though, are subtle. I currently take about 600 to

1,200 mg of EPA/DHA per day except on days when I eat fish.

 

My experience with flaxseed oil has also been positive.

 

When I take a tablespoon or more, I find that I have more energy and

clarity of vision.

 

This seems to improve over the following days if I continue

taking the flaxseed oil. At higher doses, such as two tablespoons, I

become overstimulated and experience insomnia.

 

 

THE SIMPLE " BRAIN FOOD " PLAN

 

Dietary intake of Omega-3 fatty acids varies significantly in the

North American population. As a rule, most Americans have a low

intake of fish oils, perhaps as low as 200 mg per day of EPA and DHA.

 

In cultures where fish is a large part of the diet, such as Eskimo or

Japanese, the intake of fish oils can approximate 3 to 10 grams a day

(one gram equals 1,000 mg).

 

For optimal brain function, I recommend that you consume fish at

least two or three times a week. If your diet does not include enough of

the Omega-3 fatty acids or enough fish, you could consider taking

supplements of fish oils or flaxseed oil.

 

Vegetarians, or those who don't eat fish, are good candidates for taking

Omega-3 supplements.

 

As a rule, ingesting about half a gram to 2 grams of a combination of

EPA and DHA daily should be sufficient.

 

There are dozens of different brands of fish oil capsules sold in

health-food stores, pharmacies, and retail outlets. Each of them is

likely to contain a different amount of EPA and DHA, but generally

each capsule contains between 200 to 400 mg of a combination EPA and

DHA.

 

There are even small, fruit-flavored capsules for children. fish oils

are best stored in the refrigerator.

 

For many years fish oil supplements were available as a combination

of EPA and DHA. Recently, DHA has been made available by itself.

 

This algae-derived product does not contain EPA, but has 100 mg of DHA

per capsule.

 

A DHA capsule is much more expensive than a standard fish

oil capsule. The question arises as to whether DHA has benefits over

that of fish oils.

 

I had a discussion about this matter with Artemis

Simopoulos, M.D., an expert on Omega-3 oils, and President for the

Center for Genetics, Nutrition, and Health in Washington, D.C.

 

She tells me, " If someone were to take fish oil supplements, I do not

see a need to take DHA supplements alone instead of fish oil supplements

that contain both EPA and DHA. "

 

 

Based on all the information available to date, it appears that

taking a DHA supplement by itself may not be necessary. For now, I

recommend that supplements include a combination of EPA and DHA.

 

Taking the combination is much cheaper than taking

DHA by itself. It's possible, though, that future research may

indicate that DHA alone may be helpful in infants, the elderly, in

pregnancy, or other conditions.

 

Algae-derived DHA supplements are also an option for strict vegetarians

who do not wish to ingest fish oils.

 

 

Flax or Fish?

 

Since the fatty acid ALA in flax oil can convert into EPA and DHA,

why not just take flaxseed oil supplements instead of fish oils?

 

This could well be a good option for those who prefer flaxseed over fish

oils.

 

However, it is possible that some people may not have the

adequate biochemical ability to convert ALA into EPA and DHA.

 

The conversion is a difficult process and may require more than 10

grams of ALA to make 600 mg of EPA or 400 mg of DHA (Gerster 1998).

 

Lloyd Horrocks, Ph.D., Professor Emeritus of Medical Biochemistry at

Ohio

State University in Columbus, Ohio, is an expert on fish oils.

 

 

He says, " The enzymes that convert shorter chain and less-saturated

fatty acids such as ALA into the longer chain EPA and DHA may not

work efficiently in everyone. "

 

It has also been suggested that several conditions or situations may

lead to inadequate activity of the enzymes that convert ALA to EPA

and DHA (Drevon 1992). These conditions include aging, diabetes,

intake of trans-fatty acids, and a large intake of saturated fatty

acids.

 

Norman Salem Jr., Ph.D., at the National Institutes of Health, tells

me,

 

Our research team has been studying Omega-3 fatty-acid metabolism in

humans. Our conclusion is that the conversion of ALA to DHA in most

adults is adequate to maintain DHA status in the brain, but may not

be adequate in newborns or individuals with certain metabolic

disorders. A poorer DHA status associated with aging may occur due to

dietary changes in essential fat, as well as low levels of

antioxidant intake. We do know that the intake of Omega-3 fatty acids

is deficient in the Western diet.

 

Most individuals are overdosing on

safflower, corn, and peanut oils. These should be replaced by sesame and

extra virgin

olive oils. In addition, it is important to consume the longer-chain

Omega-3 fats found in foods.

 

 

Based on the evidence currently available, it appears that most

adults are able to convert flaxseed oil to EPA and DHA, but there

could be some individuals unable to do so adequately.

 

This could be due to genetics, medical conditions, excessive dietary

intake of

saturated or trans-fatty acids, or the aging process.

 

Therefore, just to be on the safe side, it would seem reasonable to

include flax oil in the diet, yet also eat fish or take fish oil

supplements.

 

This way, all essential Omega-3 fatty acids such as ALA, EPA, and DHA,

would be ingested.

 

 

 

Cautions and Side Effects

 

There are few drawbacks in supplementing with Omega-3 oils. However,

due to the fact that these oils can thin the blood, it is possible

that very high doses could increase risk of bleeding.

If a bleed occurs in the brain, it is called a hemorrhagic stroke. The

incidence of bleeds is rare, but could be of clinical significance if a

person

is already taking high doses of aspirin, coumadin, or other blood

thinners.

 

The incidence of a hemorrhagic stroke is significantly less compared to

the potential benefits from the reduction in heart

attacks and strokes due to blood clots.

 

Individuals with a low intake of seafood or foods supplying Omega-3

fatty acids are likely to benefit from supplementation with fish oils or

flaxseed oil.

 

At this point, it is difficult to give precise dosages of EPA and DHA

that would apply to everyone.

 

ndividuals may vary in their requirement for these fatty acids,

depending on their dietary intake and their biochemical ability to

convert smaller chain Omega-3s to EPA and DHA.

 

As a rule, eating fish two or three times a week

supplies about seven grams of EPA/DHA per week.

 

A reasonable approach for someone who does not eat fish is to supplement

with about one

gram of a DHA/EPA combination on a daily basis.

 

However, some individuals may require much higher doses to notice

positive effects

or I to treat certain psychological, neurological, or medical

conditions.

 

EPA and DHA are important fatty acids in maintaining proper memory

and cognitive function.

 

I consider fish oils to be a crucial component of amind-boosting

program. Taking a small amount of Antioxidants, such as a few units of

vitamin E, along with the fish oil supplements seems prudent.

 

Overall we would have to determine thatomega3—oil supplements

have a positive influence on a number of neurological or psychiatric

conditions.

 

The influence in some cases may be minor, but even a small benefit would

be worthwhile since fish oils or flaxseed oils

are inexpensive and do not have major side effects, as do some

pharmaceutical drugs.

 

 

JoAnn Guest

mrsjo-

DietaryTi-

http://www.geocities.com/mrsjoguest/EFAs.html

 

 

 

The complete " Whole Body " Health line consists of the " AIM GARDEN TRIO "

Ask About Health Professional Support Series: AIM Barleygreen

 

" Wisdom of the Past, Food of the Future "

 

http://www.geocities.com/mrsjoguest/AIM.html