Fish oil, your brain and ADHD: what the science says

Fish was traditionally a dish served on Fridays, but we now know that eating fatty fish once a week is not enough and that most people don’t eat any fish on any day of any week.

Why does this matter?

Our brain is made of around 25% omega-3 fats and researchers think they have an anti-inflammatory effect on the brain and help with concentration and attention.  New research into the impact of nutrition on mental health, specifically omega-3 fats and ADHD & depression has uncovered the role of omega-3 fats in mood and wellbeing.  It seems that they regulate serotonin (the happiness hormone) and dopamine (the pleasure hormone ⁽¹⁾. Dopamine is critical for motivation, mood stability and concentration. Low intake of omega-3 can deplete dopamine and this can significantly increase ADHD symptoms.  Omega-3 fats are even suggested as an additional treatment for ADHD⁽²⁾ in order to reduce clinical symptoms (e.g. inattention, restlessness, hyperactivity, impulsivity etc.) To get the benefits of EPA and DHA⁽³⁾ omega-3 fatty acids it is estimated that we need around two servings of fatty fish or seafood each week e.g. wild salmon, mackerel, anchovies, sardines, herrings, oysters, mussels, shrimp or crab. If you can’t or don’t want to eat oily fish or seafood you can supplement your diet with a quality omega-3 supplement which your healthcare provider can help you with. 

Summary

• Omega-3 fatty acids are essential for many brain functions including concentration, production of dopamine and protection of nerve fibres
• Many studies have found lower blood levels of omega-3 fats in children and young people with ADHD
• If you are concerned about your omega-3 levels you can test your blood levels using a commercially available home test kit and a health coach can help you maximise the omega-3 content in your diet.
  
  

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