A bowl of fish roe.

Cognitive Decline and the Benefits of Fish Eggs

We know Omega-3s and DHA helps with cognitive decline, but fish eggs pack a powerful punch to prevent dementia and Alzheimer’s.

As someone who carries two copies of the ApoE4 gene, which significantly increases my risk of developing Alzheimer’s disease, I use this post to explore the usefulness of certain fish roe (eggs) in supporting cognitive function.

The Importance of DHA

Alzheimer’s is a complex disease with three known hallmarks: extracellular amyloid-beta plaques, intracellular tau tangles, and reduced glucose uptake in the brain. Maintaining adequate levels of DHA, an essential omega-3 fatty acid, has been shown to positively influence these hallmarks.

Let’s begin with the basics. Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are vital for brain health. DHA is a major structural component of brain cell membranes, playing a critical role in maintaining their flexibility and function. For those with the APOE4 gene, ensuring adequate levels of DHA in the diet is especially important, as research suggests it may help mitigate some of the genetic risks associated with cognitive decline.

Why Fish Eggs?

However, for APOE4 carriers, not all sources of DHA are equally effective. Rhonda Patrick’s paper on ApoE4, Alzheimer’s & Omega-3 Phospholipids gives lots of good information on this.

Research by Rhonda Patrick highlights a critical distinction: while fish oil supplements generally contain DHA in triglyceride form, fish itself — and particularly fish eggs (roe) — provides DHA in phospholipid form. This form of DHA is more efficiently absorbed by the brain, especially in individuals with the APOE4 gene, who have impaired transport of the more common nonesterified DHA.

The phospholipid DHA in fish eggs can be converted into a specific form called lysophosphatidylcholine DHA (DHA-lysoPC), which may bypass the defective transport mechanisms in APOE4 carriers, allowing for better DHA uptake into the brain. This suggests that consuming fish eggs could be a more effective way for APOE4 carriers to increase brain DHA levels and potentially reduce their risk of Alzheimer’s.

Fish eggs are one of the richest natural sources of DHA and other omega-3 fatty acids. Unlike some other sources, the DHA in fish eggs is highly bioavailable, meaning your body can absorb and utilize it more efficiently. This makes them an excellent choice for anyone looking to boost their intake of these essential fats.

In addition to omega-3s, fish eggs offer a wealth of other nutrients that support brain health:

• Choline: Necessary for the production of acetylcholine, a neurotransmitter involved in memory and learning.
• Vitamin B12: Essential for maintaining healthy nerve cells and producing DNA.
• Antioxidants: Help protect brain cells from oxidative stress, which can contribute to cognitive decline.

Fish Eggs (Roe) High in EPA

1. Salmon Roe: Salmon roe, also known as ikura in Japanese cuisine, is one of the richest sources of EPA among fish eggs. It’s often consumed in sushi or as a garnish.
2. Herring Roe: Herring roe is another excellent source of EPA. It is less commonly available but is very high in omega-3s.
3. Pollock Roe: Pollock roe, often used in Japanese and Korean dishes, contains a good amount of EPA. It’s also known as mentaiko when seasoned and spiced.
4. Flying Fish Roe: Flying fish roe, known as tobiko in sushi, provides a decent amount of EPA and is popular as a topping in Japanese cuisine.

Incorporating Fish Eggs Into Your Diet

To harness the benefits of phospholipid DHA, consider adding more fish and fish eggs to your diet. Cold-water fish like salmon, sardines, anchovies, and mackerel are good sources, but fish eggs are particularly potent. For example, herring, salmon, pollock, and flying fish roe contain between 38%–75% of their lipids in the form of phospholipids, making them an excellent choice for those with the APOE4 gene.

Wild salmon roe is especially recommended for its high phospholipid content. While it might not be a staple in every household, sourcing and incorporating fish eggs into your diet could be a practical step towards better brain health, especially if you’re an APOE4 carrier. Rhonda uses Wild Salmon Roe in bulk from Vital Choice.

Incorporating fish eggs into your diet doesn’t require a drastic change in your eating habits. Here are some practical ways to include them:

• As a topping: Add a spoonful of fish eggs to salads, sushi, or even a simple piece of toast with avocado.
• In eggs: Stir them into scrambled eggs or an omelet for a nutrient-packed breakfast.
• As a garnish: Use them to enhance the flavor and nutritional profile of dishes like pasta, potatoes, or seafood.

While fish eggs can be a valuable addition to your diet, it’s important to consume them in moderation due to their high sodium content. As always, it’s advisable to consult with your healthcare provider before making any significant dietary changes, especially if you have underlying health conditions.

Other Research Insights

Fish Intake and Mortality: High fish intake is associated with a lower risk of mortality among APOE4 carriers, suggesting a protective effect. 1,2

• Fish Intake and Cognitive Decline: Frequent fish intake is linked to slower cognitive decline in APOE4 carriers, with a more pronounced benefit observed in women. 2
• General Protein Intake: Diversified protein intake, including fish, may mitigate the negative cognitive effects associated with the APOE4 allele. 2

For individuals with the APOE4 double gene, consuming fish, including fish eggs, appears beneficial for reducing mortality risk and slowing cognitive decline. Diversified protein intake, particularly from fish, is recommended for APOE4 carriers.

1: Jin, X., Xiong, S., Yuan, C., Gong, E., Zhang, X., Yao, Y., Leng, Y., Niu, Z., Zeng, Y., & Yan, L. (2021). Apolipoprotein E Genotype, Meat, Fish, and Egg Intake in Relation to Mortality Among Older Adults: A Longitudinal Analysis in China. Frontiers in Medicine, 8. https://doi.org/10.3389/fmed.2021.697389.

2: Zhang, Y., Jin, X., Lutz, M., Ju, S., Liu, K., Guo, G., Zeng, Y., & Yao, Y. (2021). Interaction between APOE ε4 and dietary protein intake on cognitive decline: A longitudinal cohort study.. Clinical nutrition, 40 5, 2716–2725 . https://doi.org/10.1016/j.clnu.2021.03.004.

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