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Fish for Thought?

Nutrition Action Healthletter, Jan-Feb, 2008

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Older people who eat more fish or its omega-3 fats were less likely to do poorly on cognitive tests, according to two new studies.

Researchers in Norway--where fish is a staple--found that people in their 70s who ate more fish had higher scores on tests of memory, attention, and thinking speed than people who ate less fish. There was no extra benefit, though, beyond three ounces of fish a day.

And in a Dutch study, people aged 50 to 70 with higher levels of omega-3 fats in their blood had less of a drop in test scores that measure thinking speed (for example, how long it takes to follow instructions to cross out certain letters or numbers) three years later, compared to people with lower levels of omega-3 fats. Scores on tests of memory or word fluency weren't linked to blood levels of omega-3s.

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What to de: While these studies are promising, it's not certain that fish--rather than something else about fish eaters--protects the brain.

Nevertheless, it's worth eating fatty fish (like salmon) twice a week to protect your heart. That would supply 500 to 1,000 mg a day of the omega-3 fats DHA plus EPA.

If you're a vegetarian, look for supplements or foods that contain DHA from algal oil. And don't fall for omega-3 claims on foods that get their omega-3s from flax or canola oil.

Am. J. Clin. Nutr. 86: 1259, 1470, 1479, 2007.

Fish for Thought?

Nutrition Action Healthletter, Jan-Feb, 2008

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