Fish Oil 

As I travel and talk about nutrition and the brain I get asked about fish oil a lot. There’s been a lot of fuss over fish oil in the last decade. Years ago, fish oil was taken by health nuts, and now everyone seems to have it in their fridge. What happened? Research – lots of it.  

As you probably know, healthy oils are good for your body – especially your brain. They improve your memory![1]  You’re less likely to lose your memory as you age, if you’re taking a fish oil. [2]

4:1 ratio of Omega 6 to Omega 3

The big thing you’re looking for with fats is omega 6 to omega 3 ratio. Ideally, you want a ratio in your diet of about 4:1 of omega 6 to omega 3. [3] Unfortunately, most of our diets don’t contain huge amounts of omega 6, and not enough omega 3 to get that ratio to 4:1. So we need to find sources of omega 3s. Fish oil is a great source of omega 3s.  

My favorite source of fish oil is Nordic Naturals Ultimate Omega. Here’s why.  

  1. 1200 mg of omega 3s. That’s a great dose!
  2. No heavy metals. Lots of fish pick up heavy metals from their environment. Nordic Naturals has a pure product. 
  3. Nordic Naturals uses wild fish with no synthetic fat (which is found in many brands of fish oil.) 
  4. No fishy burps. I don’t know why, but many fish oils give me fishy burps, and this one doesn’t.  

I’ve purchased my Nordic Naturals at the naturopathic physician’s office, but they’re also available online. Note, that for fish oil, buying small bottles is better. It’s fish, after all. It expires. And then it smells… fishy. 

https://www.amazon.com/gp/product/B002CQU564/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=smarterreview-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B002CQU564&linkId=37a27108873c2369b1e1df7e7ebef1a0&th=1 

 

References 

  1. Külzow N, Witte AV, Kerti L, et al. Impact of Omega-3 Fatty Acid Supplementation on Memory Functions in Healthy Older Adults. Anstey K, ed. J Alzheimer’s Dis. 2016;51(3):713-725. doi:10.3233/JAD-150886.
  2. Zhang Y, Chen J, Qiu J, Li Y, Wang J, Jiao J. Intakes of fish and polyunsaturated fatty acids and mild-to-severe cognitive impairment risks: a dose-response meta-analysis of 21 cohort studies. Am J Clin Nutr. 2016;103(2):330-340. doi:10.3945/ajcn.115.124081.
  3. Simopoulos AP. Evolutionary aspects of Diet: The omega-6/omega-3 ratio and the brain. Mol Neurobiol. 2011;44(3):203-215. doi:10.1007/s12035-010-8162-0.