How Gut Microbiome Health Affects Omega-3 Absorption and Brain Nutrition Outcomes.

The relationship between Gut Microbiome Health, Omega-3 Absorption and Brain Nutrition Outcomes.

If you visit any pharmacy, you’ll be greeted with fish oil supplements that claim to help with memory and concentration and promote heart health. However, people who are taking the same dose of omega-3 may not have the same results. There is one aspect that is hardly mentioned when it comes to taking the supplement, and it is your gut.

The digestive system is not just used to chew and swallow food. It affects the metabolism, absorption, and distribution of fats in the body. Many of the pathways which enable your cells to utilize the nutrients in your food rely on a healthy gut microbiome. If your microbiome is out of balance, your body may not be able to absorb nutrients as well as DHA and EPA.

This article details the importance of gut microbiome health to omega-3 absorption, its implications for brain nutrition, and the insights of recent research on supporting gut health and cognition over time.

The gut and brain are connected.

Your brain needs a constant supply of nutrients. DHA is one of them, as it is a component of brain cell membranes. The study of the benefits of DHA for brain health has been going on for decades since DHA plays a role in communication between the brain cells and healthy functioning of brain membranes.

EPA omega-3 is not used for that purpose. It is involved more actively in pathways involved with inflammation and mood regulation. However, DHA and EPA work in concert in the nutrition of brain health and have different roles within the body.

This is before omega-3 gets to the brain and into the gut. Dietary fats need to be emulsified in the presence of bile, then broken down by enzymes, absorbed through the intestinal wall, into lipoproteins, then into circulation. All of the steps rely on a healthy digestive system.

It’s not always the nutrients you eat that are the nutrients you have in your body.

The gut microbiome is made up of trillions of bacteria and other microorganisms that reside, mainly in the large intestine. They are microbes that support gut health, modulate the immune system, create metabolites that affect the body’s metabolism, and interact with gut functions. Gut bacteria cannot directly absorb omega-3 fats, but they can help to set up favorable conditions for proper nutrient utilization.

Omega 3 has also been demonstrated to affect the microbiome. This relationship can be both ways.

A 2020 systematic review in Nutrients reported that supplementation with omega-3 has shown a consistent effect on augmenting bacteria that are beneficial for gut health, like members of the Lactobacillus and Bifidobacterium groups, but the results of the studies differed across populations. This implies that there is a dynamic relationship between intake of omega-3 and microbial balance, not a one-way relationship.

In the case of cognitive health, why is absorption important? When it comes to cognitive health, why is absorption important?

There are numerous discussions regarding the dosage of fish oil without considering the benefits. The process of absorption is less often a focus.

Some individuals with digestive issues, chronic inflammatory conditions, decreased bile synthesis, or substantial disturbances in the gut microbial balance may not absorb food fats as well. As the body ages, digestion goes through changes as well. Elderly individuals may have a decrease in digestive enzymes, and their gut bacteria may change, making the amount of nutrients utilized less predictable.

This is important since the symptoms of omega-3 deficiency can occur over a period of time. Dry skin and low dietary intake of oily fish, low blood omega 3 levels, or a particular diet are signs of poor health that have a more solid basis than just the symptoms. There are many factors to consider that contribute to brain fog. This is due to poor sleep, chronic stress, mental health issues, medication usage, and nutrition deficiencies. Taking in omega-3 is just one of many factors.

“Brain performance starts well before nutrients are delivered to brain cells; digestion determines a portion of the results.”

This is the case with children. The overall quality of the diet, physical activity and emotional health, along with the amount of sleep, are key factors in children’s brain nutrition. Omega-3 for children is necessary for normal brain development if their diet is inadequate, but is still dependent upon healthy digestion.

Those who want to use DHA for students who are preparing for challenging learning and studying schedules and find concentration difficult will look this up. Mental clarity nutrition is much more than one nutrient. Good nutrition, adequate protein intake, hydration and adequate sleep, and healthy fat intake all play a part in cognitive function.

Occasionally, adults who are busy at work blame all lapses of attention on nutritional issues. Chronic sleep loss or chronic stress are many of the causes of brain fog. While nutrition can help to aid recovery, it will not eliminate those underlying drivers.

The question of supporting both systems is addressed based on the current science.

The expanding research of the gut-brain axis is one of the most compelling links between gut health and omega-3. There is now a known link between the digestive system, the immune system, the nervous system, and the brain.

This two-way communication network has been highlighted in a groundbreaking review published in Nature Reviews Gastroenterology & Hepatology in 2019, and its effects on neurological function, immune signaling, and metabolism. It’s an emerging field, and researchers might all agree that gut health should be considered in the study of brain function.

Good health doesn’t automatically lead to better thinking. Without good digestive health, nutrition can do little.

Fostering the microbiome starts with the basics, not with big bucks. Eating a diet high in fiber from vegetables, fruits, legumes and whole grains promotes a more diverse microbial community. For many, fermented foods like yogurt or kefir are other sources of good bacteria. Good nutrition, rest and not indiscriminately taking antibiotics also contribute to maintaining microbial balance.

The general dietary recommendations for heart health are unchanged from the omega-3 recommendations. Oily fish, like salmon, sardines and mackerel, contain DHA/EPA in addition to protein and other nutrients, and can be eaten once or twice per week. People who don’t eat fish should consult their health care professional, especially if they are pregnant, elderly, or have a low intake of fish.

This is the same for various stages of life. Proper nutrition reaching the tissues is required for cognitive development in children, for omega-3 research in adults, and for elderly research.

Conclusion

Taking care of your gut isn’t just about helping you to digest food. It affects the ability of your body to absorb nutrients, which affects brain function throughout your life. By paying attention to the quality of the diet, digestive health, and regular eating habits, omega-3 can reach its target, the cells. Good nutrition starts even before the next meal hits the brain!

The author has no other notable disclosures to make.