Experts have known for years that women are more likely to be diagnosed with Alzheimer’s disease than men. A new study suggests one possible reason for this difference between the sexes.
When their blood is tested, women with Alzheimer’s disease often lack unsaturated fats such as omega-3 fatty acids, which are a type of healthful unsaturated fat, according to researchers at King’s College and Queen Mary University in London.
Omega-3 fatty acids increase blood flow to the brain and have been associated with improved learning, memory and overall cognitive well-being.†
Thus, it is possible that consuming more omega-3 fatty acids might protect women from Alzheimer’s, the researchers say.†
What researchers found about omega-3 and brain health
In the study, researchers took plasma samples from more than 800 people and used mass spectrometry to examine 700 lipids in the blood.
Women who had Alzheimer’s disease had a large increase in unhealthy saturated lipids and low levels of healthy unsaturated lipids. The latter lipids sometimes contain omega fatty acids.
Interestingly, there was no significant difference in lipid molecule composition between men who had Alzheimer’s and those who did not, the researchers say.
The discrepancy suggests that the fats may impact the sexes differently when it comes to their role in triggering Alzheimer’s.†
In a summary of the study findings, Dr. Cristina Legido-Quigley — a reader in systems medicine at the King’s College Institute of Pharmaceutical Science — says, “Our study suggests that women should make sure they are getting omega fatty acids in their diet – through fatty fish or via supplements.”†
However, the researchers say a clinical trial is necessary to help confirm that there is a causal link between Alzheimer’s and fatty acids, and to find out whether shifting the lipid composition can influence the trajectory of the disease.
Omega-3 benefits for women†
It is “fascinating” that for men, the lipid profile does not appear to change between a healthy brain and one with cognitive impairment – while for women, this is not the case, says Rachel Gargano, chief registered dietitian at Live it Up.†
However, Gargano — who was not part of the research team that conducted the study — says the findings make sense considering how much omega-3s can benefit the female body.
“While omega-3s have health benefits for everyone, there are specific benefits for women that make having omega-3s in the diet even more significant,” she says.†
For example, Gargano says omega-3s are particularly important for:
- Fertility and hormonal balance†
- Fetal development during pregnancy†
- Potential relief of certain perimenopausal symptoms†
- Bone health after menopause†
That means eating a diet rich in omega-3 fatty acids can benefit women in many ways beyond simply reducing the risk of being diagnosed with Alzheimer’s disease.
Foods rich in omega-3 fatty acids tend to offer many other beneficial nutrients, says Kathleen Benson, a registered dietitian nutritionist at VNutrition.
These include protein, vitamin D and selenium in fish or fiber, and antioxidants in nuts and seeds.
“So, they contribute to overall nutrient density and heart health, not just brain health,” says Benson, who also was not involved in the original study.
How to get more omega-3 fatty acids into your diet
There are three main types of omega-3 fatty acids:
- Alpha-linolenic acid (ALA), found primarily in plant-based foods such as flaxseed and walnuts
- Eicosapentaenoic acid (EPA), found in fish such as salmon and mackerel
- Docosahexaenoic acid (DHA), found in oily fish and breast milk
Gargano says most people in the U.S. do not get enough omega-3s, particularly EPA and DHA.
“At the same time, we’re getting too much omega-6 fatty acids, an imbalance which may have negative health implications,” she says. Omega-6 fatty acids are present in poultry, eggs, nuts, cereals and other foods.
To get more healthful omega-3 fatty acids into your diet, eat fatty fish, such as salmon, mackerel, sardines, herring and trout.
“For example, one 3-ounce serving of salmon packs almost 2 grams of EPA, plus DHA,” Gargano says.
Krill and algae are other sources of these omega-3s.
You can get more ALA omega-3 fatty acids into your diet by consuming flax, soybean, canola oil, ground flaxseeds, walnuts, chia seeds and edamame.
“One teaspoon of flaxseed oil can provide almost 2.5 grams of ALA,” Gargano says.
Gargano notes that the body cannot use ALA directly, but must convert it to EPA first.
“Unfortunately, the conversion rate is pretty low, meaning that you have to eat much more ALA-rich foods to get the same benefits as eating smaller amounts of EPA and DHA-rich foods,” she says.
Benson recommends several additional ways to get more omega-3 fatty acids into your diet.
“Add nuts or seeds to salads or yogurt, pair them with berries for a balanced snack, drizzle extra-virgin olive oil on meals,” she says.
She also suggests keeping individual guacamole cups and vegetables on hand for a quick snack, or keeping pre-prepped salmon patties in the freezer for an easy protein option rich in omega-3s.
Can you get too many omega-3s?
If you decide to take omega-3 supplements, you might experience some negative effects.†
“The most common side effect of taking omega-3 supplements is gastrointestinal upset, such as burping, indigestion and diarrhea,” Gargano says.
If you experience any of these side effects while taking omega-3s, consider trying a lower dose or getting omega-3s from your diet rather than a supplement, she adds.
Also, at very high doses, omega-3s may increase how long blood takes to clot. “So, people who are on certain medications or who are preparing for surgery may want to chat with their doctors before taking them,” Gargano says.
Since omega-3s may affect blood pressure, taking them while on blood pressure medication may lower pressure too much.†
“If you are taking any type of medication, it’s important to chat with your doctor before adding a new supplement to your diet,” Gargano says.
Benson also notes that foods rich in omega-3 fatty acids are likely to add significant amounts of calories to your diet.
“Portion balance still matters for those with specific calorie goals,” she says.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
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