Attention, concentration and memory disorders: The key role of omega-3 and 6

In an increasingly high-performance society, young and old alike need a great deal of concentration, simply to get through their daily tasks. This can be seen in having to remember the math formulas for Friday's exam, finish the project you have to present at work, or simply trying to remember the grocery list you left (again) at home.

But have you ever wondered what your brain needs to function properly? The answer is often no. We simply take our health for granted.

Let's explore some of the important things you need to know to achieve a balanced nervous system in a holistic approach. And more specifically, the role of essential fatty acids (omegas) in cognitive well-being.

Healthy brain: sleep, physical activity and diet

Sleep

Quality, restorative sleep is fundamental to the development and maintenance of cognitive functions such as memory and concentration.^{4, 5, 6}

Who's ever been "at their best" after a bad night's sleep? If you're experiencing stress-related sleep problems, find out more in our article on Top 5 essential oils for better sleep.

Physical activity

"Well in body, well in mind". Exercise, oxygenation and movement are essential for young and old alike.

One study even showed an increase in the volume of the hippocampus (memory center) in elderly people who walked outdoors every day!⁴

Nutrition

First and foremost, our precious brain should be able to rely on our digestive system by having a diet that provides it with the nutrients it needs to function, while supporting the gut/brain axis.

Here, we mean diet:

• Free from refined, sugary, processed products, additives, colorants, pesticides and even antibiotics.^{4, 6}
• Free from intestinal irritants and allergens such as gluten, dairy products, sugar, peanuts, soy and corn (which can vary greatly from person to person).^{2, 4, 6}
• Rich in vitamins, minerals and trace elements such as iron, zinc, B vitamins, vitamin E, selenium, choline and magnesium, to name but a few.^{4, 6}
• Rich in prebiotics and probiotics to support the intestine/brain axis.^{2, 4, 6}
• Consistently high in protein, complex carbohydrates and quality fats.

The fat content is particularly important, since the brain is mainly made up of fats!^{1, 4, 5, 6}

However, the brain is unable to synthesize its own essential fatty acids (EFAs) - hence their names - omega-3 and omega-6.^{3, 5}

Let's take a look at these famous fat families we hear so much about.

Attention, concentration and memory disorders: the role of omega-3s

Omega-3s are found in greater quantities in the fat of certain plants such as flaxseed, hemp, chia and camelina, in the form of "alpha linolenic acid" (ALA). And also in the animal form of omega-3 in oily fish such as salmon, tuna, herring and mackerel. Or in algae (in smaller quantities), in the form of the popular EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)..^{5, 6}

In this case, the brain needs ADH in particular.

This fatty molecule contains 22 carbon atoms and passes easily through the blood-brain barrier (the barrier that protects our brains) to lodge in the sheaths of our cerebral neurons and eyes.

This is one of the reasons why it is indicated in cases of attention deficit, loss of memory and concentration, senile degeneration, as well as for pregnant and breast-feeding women (who nourish a brain in full neuronal development).^{4, 5, 6}

In David's prestigious book "Healing Servan-Schreiber's prestigious book "Healing", a study is cited on the increased IQ of children given DHA supplements at the fetal stage of development.^{1, 5} That's something!

EPA is also important in regulating inflammation. And an inflamed brain will never be at its best!^{4, 6}

Attention, concentration and memory problems: the role of omega-6s

Omega-6s are found in greater quantities in the fats of certain plants, such as sunflower, borage, soybean, evening primrose and safflower oils, in the form of alinoleic acid (LA), linolenic acid (LA) dihomo-gamma-linolenic acid (ADGL) and agamma-linolenic acid (GLA). They are also found in many animal products such as eggs, meat and poultry, in the form of arachidonic acid (AA).⁶

While omega-6s are less present in the brain, it's above all the right ratio of omega-3s to omega-6s that's crucial, as omega-6 intake is often too high.

It should be noted that, in large quantities, A.A. is "pro-inflammatory", while GLA and DGLA are anti-inflammatory, vasodilatory and promote the synthesis of several hormones.^{5, 6}

What's more, some studies have demonstrated the efficacy of GLA and GLDA in reducing hyperactivity.⁷ In my opinion, this effect is due to their anti-inflammatory action.

A few words on heavy metals

When it comes to fish or fish fats, the question of toxicity is very often raised by customers in stores and clinics.

Heavy metals such as mercury, lead, aluminum, etc. are toxic components that lodge in the fatty tissues of the plants and animals (such as fish) we eat. These metals can eventually lodge in our fatty tissues such as the brain. As a result, they interact negatively with neurotransmitter production and increase certain symptoms associated with nervous disorders such as hyperactivity and ADHD.^{2, 4, 6}

Today, it's well known that the oceans are heavily polluted and that fish are poisoned by various metals (especially mercury). Is it reasonable to think that eating fish three times a week is still good for us?

Omega-3 and 6: which supplement to choose?

This brings us to the question of supplementation, which is of interest in the case of people with disturbing symptoms of lack of concentration, hyperactivity or memory impairment.

It's fortunate that we Canadians have strict rules regarding heavy metals in over-the-counter supplements. They must be purified to remove as many heavy metals as possible before they hit the shelves.⁴

Nutripur's Genius formula

Among the many DHA-rich omega supplements on the market are Nutripur's Genius formula. They offer formulas for children and adolescents from the age of 4 (in liquid form or in fun chewable capsules), a formula for adults and one for pregnant and breast-feeding women.

These supplements are mainly based on wild fish oil, which is very rich in DHA-type omega-3s, as well as a smaller amount of EPA.

They also contain borage and flaxseed oil, which provide some plant-based omega-3 (ALA) as well as omega-6, i.e. GLA, DGLA and LA.⁷

Secondly, they contain soy lecithin which, in addition to supporting fat digestion, continues to nourish the brain by providing phosphatidylcholine, necessary for good cognitive function, learning and memory.⁷

Visit Genius formulas from Nutripur are 100% natural, with no preservatives, no artificial coloring, no gluten, no lactose and no GMOs.⁷

What's more, they are IFOS-certified with a 5-star rating. IFOS sets the world's highest standards for food safety.purityand freshness of fish oils.⁷

Genius for children and teenagers

Visit formulas for children and teenagers are indicated, from ages 4 to 18, in cases of :

• Poor school performance
• Lack of concentration
• Memory problems
• Difficulty reading and writing
• Anxiety and stress
• Anxiety and stressAttention deficit disorder with or without hyperactivity (ADD / ADHD)⁷

Genius for adults

The Genius formula for adults is indicated in cases of :

• Lack of'attention
• Lack ofnergy
• Memory problems
• Anxiety and stress
• Lack of concentration
• Impaired concentrationAttention deficit disorder with or without hyperactivity (ADD/ADHD)⁷

Genius for mom and baby

La formula for pregnant and breast-feeding women will be :

• Essential during pregnancy and lactationto support the health of the baby and his mother.mother
• Helping to prevent (and combat) post-partum depression
• Useful for brain and system developmentème nerveux chez lvia breast milk⁷

When using, remember to refrigerate liquid formulas after opening to prevent oxidation of the precious fats.

Conclusion: Take care of your health 

As you can see, there are few contraindications to taking omega supplements, since they should simply be found in greater quantities in our diet. Of course, it's important to follow the dosage instructions on the bottles, as the anticoagulant activity of too high a dosage of omega-3 can be a concern for people on medication or with special health conditions.⁵

There are also other omega formulas and supplements to help people with nervous disorders such as hyperactivity, ADHD or memory problems. L-Theanine, probiotics, phosphatidylcholine, phosphatidylserine, acetyl-L-carnitine, turmeric, ashwagandha, ginkgo biloba, medicinal mushrooms and more.

Remember, no molecule can replace a healthy lifestyle, optimized stress and sleep management, regular physical activity and a healthy diet! 

About the author

Marie-France Trudelle, Certified Naturopath

In-depth knowledge of :

• Nutrition and dietary supplements
• Stress management and sleep
• Physical activity and movement
• Massage therapy

References

1. Servan-Schreiber, David, HealingRobert Laffont, 2003, 301 pages

2. Dr. perlmutter, David, The intestine to the brain's rescuePoche Marabout, 2015, 415 pages

3. Marieb Elaine N. and Hoehn Katja, Human anatomy and physiology, Fourthéditions, éditions du renouveau pédagogique, 2010, p. 1056

4. Guénette, Lise, A Naturopathic Approach for Children with Special NeedsIESN, 2021

5. Lecompte, Michel, Nutrition, IESN, 2015

6. Matthews, Julie, Nourishing hope for AutismADHD, leaning and development delays, J. Mathews, 221 pages

7. https://nutripur.com/fr/