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Omega 3 fatty acids help hyperactivity, Autism & depression management

        Your diet and meal pattern can have beneficial or adverse, immediate or long-term effects on your health at any point of life.

Nutritional neuroscience is the scientific discipline that studies the effects various components of the diet such as minerals, vitamins, protein, carbohydrates, fats, dietary supplements, synthetic hormones, and food additives have on neurochemistry, neurobiology, behavior, and cognition.

Simply, nutritional neuroscience studies the impact of dietary components or nutrients on your brain and nervous system, behavior, memory and understanding. It is a common observation in nutritional neuroscience that dietary deficiencies of antioxidants and essential nutrients during aging may lead to brain diseases due to failure of protective mechanism against free radicals which cause degenerative changes.

The impact of nutrient excess or deficiency can affect any age group including children. The nutritional status of pregnant women is also crucial as foetal neuronal health is dependent on mother’s diet.

Nutrition & your mental health

   The dietary intake pattern of the general population in many Asian and American countries shows that there is deficiency of many nutrients, especially vitamins, minerals, and omega-3 fatty acids.

  There is a strong association between your nutrient intake and mental health. Mental health is the emotional, psychological social wellbeing which is crucial in interacting with society, in decision making, in handling stressful situations etc.

 There are various factors to influence the mental health of a person including:

·       Biological factors, such as genes or brain chemicals

·       Life situations, such as traumatic incidents, abuse, grief etc.

·       Family history of mental ill-health

·       Nutrition

Ntritional status of a person is an important modifiable risk factor in many neurological and psychiatric conditions.

The most common nutritional deficiencies seen in patients with mental disorders are of omega–3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters.

Deficiencies in neurotransmitters such as serotonin, dopamine, noradrenaline, and γ-aminobutyric acid (GABA) are often strongly connected with depression.

What are neurotransmitters ?

Neurotransmitters are your body’s chemical messengers. They carry messages from one nerve cell across a space to the next nerve, muscle or gland cell which help functions of your body such as  movement of body, feeling sensations, heartbeat ,responding to environmental stimuli etc.

    Many of the neurotransmitters in the brain are made from amino acids. The neurotransmitter dopamine is made from the amino acid tyrosine and the neurotransmitter serotonin is made from the amino acid tryptophan.

 Proteins are essential nutrients, made up of amino acids which are component of neurotransmitters. Around 12 amino acids are produced in the body itself and remaining 8 (essential amino acids) have to be supplied through diet as the body cannot synthesize them. A high quality protein diet contains all essential amino acids.  

  Foods rich in high quality protein include meats, milk and other dairy products, and eggs. Plant proteins such as beans, peas, and grains may be low in one or two essential amino acids. 

Proteins have a crucial role in determining your mental health as its subunits amino acids can affect the brain functioning and mental health as they are the building blocks of neurotransmitters also.

A study found that human aggression and suicidal tendencies were associated with lower levels of CSF 5-hydroxyindoleacetic acid (5-HIAA), a serotonin neuro transmitter metabolite [4].

When consumed alone on an empty stomach, tryptophan aminoacid, a precursor of serotonin, is usually converted to serotonin. Hence, tryptophan can induce sleep and tranquility. This implies restoring serotonin levels lead to diminished depression precipitated by serotonin deficiencies [5].

 Therefore protein intake is very essential for neurotransmitter formation and Omega 3 fatty acid intake is essential for neurotransmitter release and other brain functions.

Omega 3 fatty acids, specifically docosahexanoic acid ,DHA plays a significant role in mental health throughout early childhood and even into adulthood. In the brain, DHA is important for cellular membrane fluidity, function and neurotransmitter release.

Role of omega 3 fatty acids in mental health 

Studies indicate that there is a link between high fish consumption and low incidence of mental disorders particularly depression in people; this lower incidence rate of depression and improved cognition and better mental health  are due to omega–3 fatty acid intake.

Omega 3 fatty acids  are a type of fatty acids belonging to lipids.

 α-Linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acids (DHA) are omega 3 fatty acids.

Sources of omega 3 fatty acids include:

Green leafy vegetables, both fresh and salt water fish, fish oil and red brown algae.

Cod liver oils are rich source of omega 3 fatty acids.omega 3 fatty acids supplements are available as capsules.

Fish such as sardine,tuna,salmon,mackerel, oysters and shrimp are excellent sources of omega 3 fatty acids.

For vegans, omega 3 fatty acids can be obtained from chia seeds, sea weed, algae, hemp seeds, flax seeds, walnuts, wheat germs, soya bean oil, kidney beans etc.

The two omega-3 fatty acids, eicosapentaenoic acid (EPA)  and docosahexanoic acid (DHA), found in fish oil, have antidepressant effects in humans.

Consumption of long-chain omega-3 fatty acids, rich in seafood, reduces depression, aggression and anger while improving mental well-being.

                                   SIAHMSR                                                       

Scientific evidences about the benefits of omega 3 fatty acid  consumption:

    There is scientific data that the limbic and hippocampal activity of brain appears to be optimized by diets rich in long-chain omega-3 fatty acid.

Evidences indicate that a low intake of marine omega-3 fatty acids increase the risk for numerous mental health issues, including Attention Deficit Hyperactivity Disorder (ADHD), autism, bipolar disorder, depression and suicidal tendencies[11].

One to two grams of omega-3 fatty acids taken daily is the generally accepted dose for healthy individuals, but for patients with mental disorders, up to 9.6 g has been shown to be safe and effective.

Omega-3 essential fatty acid also provides the substrate upon which niacin and other B vitamins act uniquely to form the prostaglandin 3 series tissue hormones regulating neuronal circuits of brain.

Omega-3 fatty acids, especially those derived from marine sources, may be a useful tool for the primary and secondary prevention of cardiovascular diseases ,heart attacks, strokes and arterial blood clots in any part of the body.

DHA  docosahexanoic acid ,is an omega 3 fatty acid which is required in high concentrations for neuronal functioning and visual acuity.

The depletion of DHA levels in the brain due to insufficient dietary intake of omega 3 fatty acids has been found to result in cognitive deficits (impaired memory,understanding and learning abilities].

Omega 3 fatty acid deficiency is associated with depression,bipolar disorders, learning disabilities and attention deficit hyper activity disorder [ADHD]. 

The International Society for the Study of Fatty Acids and Lipids recommends that women consume 300 mg/day of DHA in pregnancy and lactation for the brain development of foetus. However, the average intake of DHA in pregnant or nursing women is only 60–80 mg/day, which is about 25% of the recommended daily intake. The omega-3 status of the growing fetus is determined by the intake of the mother.

Omega-3 supplementation not only helps with eye and brain development but is also thought to impact cognition, learning, behavior, and reproduction.

A diet high in both omega-6 and trans-fats lowers our omega-3 status. Thus, not only is it important to reduce the intake of omega-6 LA in pregnancy, but also to lower the intake of trans-fat on top of increasing the intake of omega-3 PUFA.

Studies  suggests that supplemental long-chain omega-3 PUFA intake during pregnancy can have benefits to early childhood development.

    While the formation of neurons is complete at prenatal stages. But  gliogenesis, which is the formation of astrocytes  which are important for neurotransmitter transduction and  oligodendrocytes which secrete the myelin that covering axons allowing electrical signal transduction, and  formation of microglial cells which help to remove cellular debris within the central nervous system does not complete until after birth [14].

This means that the very important myelination and  gliogenesis  processes continue after the birth of a child and DHA is extremely important these processes. DHA supplementation in mothers is important before and after childbirth . The depletion of DHA levels in the brain due to insufficient dietary intake of omega 3 fatty acids has been found to result in cognitive deficits (impaired memory,understanding and learning abilities]. Human breast milk contains omega-3 fatty acids and the concentration depends on the dietary omega-3 intake.

Electrical and chemical/neurotransmitter signaling in the brain depends on having optimal level of DHA. Neurotransmitters in the brain may be affected by low availability of DHA including acetylcholine, dopamine, serotonin, norepinephrine, glutamate and gamma-aminobutyric acid (GABA).

Many of these neurotransmitters are extremely important in preventing and treating depression and dementia.

RCT studies in  humans suggest that supplementing preterm infants with DHA improves intelligence, speeds up visual information processing, and promotes better attention [12].

ADHD children and adults have been found to have lower levels of long-chain omega-3s in cellular membranes which correlate with behavioral and learning problems such as conduct, hyperactivity-impulsivity, anxiety, temper-tantrums, and sleep difficulties [12].

Another RCT study  concluded that children and adolescents with ADHD, characterized by inattention and associated neurodevelopmental disorders, responded to an omega-3 supplement[120–500 mg ]with evident reductions in ADHD symptoms [14].

Dyspraxia, or developmental coordination disorder (DCD), is a specific impairment of motor function and learning with behavioral and psychosocial issues affecting children . Children with dyspraxia can also have improvements in reading, spelling and behavior when omega 3 supplements are given.

Children with autistic spectrum disorder (ASD) have been noted to have low omega 3 fatty acid- DHA  and total omega-3 fatty acids plasma levels[15].

 According to a RCT study in children aged 5–17 diagnosed with ASD found benefit on hyperactivity and stereotypy  or the persistent repetition of an act when given 1.54 g/day of DHA/EPA . And a review paper concluded DHA and EPA combinations have been shown to benefit autism, dyspraxia, dyslexia, and aggression [16].

Another research study concluded that the mood profile was improved after omega-3 with increased vigor and reduced anger, anxiety and depression states [17].

All these researches point to the fact that omega 3 fatty acids supplementation can  have positive impact on cognition,memory and understanding. It also reduces hyperactivity, aggression ,anger and depression  related to mood and behavioural disorders.

The omega 3 fatty acids from natural sources as well as  as supplement tablets can have  great role as an adjuvant nutrient in ADHD –attention deficit hyperactivity ,autism and dyspraxia. It is good for pregnant ladies as well as foetus.Include more fish, seeds or omega 3 supplements  in your diet.

 Written by dr sanjana vb [ copyright]

 image courtesy -freepik.com

References

1.    https://pubmed.ncbi.nlm.nih.gov/16962306/

2.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/

3.    https://pubmed.ncbi.nlm.nih.gov/7028146/

4.    https://pubmed.ncbi.nlm.nih.gov/6177256/

5.    National Institute of Mental Health: Depression. National Institute of Mental Health. 2000. (US Department of Health and Human Services, Bethesda (MD) [reprinted September 2002]

6.    Hoes MJ. L-tryptophan in depression. J Orthomolecular Psychiatry. 1982;4:231

7.    Buist R. The therapeutic predictability of tryptophan and tyrosine in the treatment of depression. Int J Clin Nutr Rev. 1983;3:1–3.

8.    https://pubmed.ncbi.nlm.nih.gov/10967371/

9.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190204/#:~:text=The%20term%20essential%20fatty%20acids,6%20(%CF%89%2D6).

10.             https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/essential-fatty-acid

11.          https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468918/#:~:text=Increasing%20long%2Dchain%20omega%2D3s,in%20the%20brain%20%5B63%5D.

12.           https://pubmed.ncbi.nlm.nih.gov/7995262/

13.           https://pubmed.ncbi.nlm.nih.gov/18072818/

14.           https://pubmed.ncbi.nlm.nih.gov/18448859/

15.           https://pubmed.ncbi.nlm.nih.gov/11487301/

16.           https://pubmed.ncbi.nlm.nih.gov/16920077/

17.           https://pubmed.ncbi.nlm.nih.gov/16269019/