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Since the level of DHA in the brain tends to correlate with the level of DHA in the blood, one can do cross-sectional studies of dementia and pre-dementia patients, and they do tend to have lower levels of both long-chain omega-3s EPA and DHA circulating in their bloodstream. Lower levels of the long-chain omega-3 fat DHA in some areas of Alzheimer’s brains got people thinking that maybe DHA was protective.This kind of gray matter shrinkage in the placebo might be considered just normal brain aging, but it was significantly slowed in the supplementation group.They also described changes in the white matter of the brain, increased fractional anisotropy, and decreases in mean and radial diffusivity—terms I’ve never heard of, but evidently, they imply greater structural integrity.Though if you age and gender match for the vegans, ironically, the omnivores did just as bad.There’s not a lot of long-chains in Big Macs, either.

That comes out to be about a teaspoon less brain matter.So, having sufficient long-chain omega-3s—EPA and DHA—may be important for preserving brain function and structure.So, the next question becomes what’s sufficient, and how do you get there?Higher EPA and DHA levels correlated with larger brain volume eight years later.While normal aging results in overall brain shrinkage, having lower long-chain omega-3s may signal increased risk.Maybe the dementia led to a dietary deficiency, rather than a dietary deficiency leading to dementia.What you want is to measure long-chain omega-3 levels at the beginning and then follow people over time.The only thing one would need now, to prove cause and effect, is a randomized, controlled trial showing we can actually slow brain loss by giving people extra long-chain omega-3s.But the trials to date showed no cognitive benefits from supplementation, until now.“[D]ouble-blind randomized interventional study” providing evidence, for the first time, that extra long-chain omega-3s “exert positive effects on brain functions in healthy older adults…” A significant improvement in executive function after six and a half months of supplementation, and significantly less brain shrinkage compared to placebo.Between ages 16 and 80, our brain loses about 1% of its volume every two to three years, such that by the time we’re in our 70s, our brain has lost 26% of its size, and ends up smaller than that of two- to three-year old children.As we age, our ability to make the long chain omega-3s, like DHA, from the short chain omega-3s in plant foods, such as flaxseeds, chia seeds, walnuts, and greens, may decline.

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