Friendly Fats


Today I want to focus your attention on the brain-friendly Omega 3 fats DHA and EPA. They aren’t just friends; they’re essential friends, which is why they’re called essential fatty acids (EFA’s). Most people aren’t getting enough of them and don’t know it. The best food source for DHA and EPA is wild-caught cold-water fish like Salmon, Mackerel, Anchovies, Sardines, and Herring. Plant sources of DHA and EPA include seaweed, algae, spirulina, spinach, omega 3 enriched eggs and chlorella. Flaxseeds, hemp seeds, chia seeds, avocados, and walnuts contain ALA which converts to DHA and EPA in the body.

If living an anti-Alzheimer’s lifestyle is your goal then make sure you’re getting plenty of essential fats. DHA is vital for brain structure and function. EPA is primarily anti-inflammatory. They both fight inflammation, reduce heart disease risk, promote BDNF, which is the brain’s growth hormone, and improve communication between brain cells.

Many people, including myself, take a DHA/EPA supplement. The best supplements are those that are in phospholipid form because that’s the form you get when you eat the actual fish; therefore, it has the highest bio-availability. Supplements made from fish roe or krill are considered by many to be the best. Just remember, supplements aren’t a substitute for proper nutrition. It’s always best to get your nutrients from real food. One 4-6 ounce portion of wild-caught salmon will give you all the DHA/EPA you need for the day. If you don’t like fish, then a supplement (combined with other sources of essential fatty acids) can give you the EPA/DHA boost you need.

The type and quality of the supplement you choose matters, as does the source from which you buy them. I recommend Cytoplan’s r-Omega or Krill which can get through Fullscript. You can set up your own ,Fullscript supplement account for access to a wide variety of professional-grade supplements.

If you’re taking a medication that thins your blood, do not take an Omega 3 fish oil supplement without the approval of your doctor.