For geeks, the main thing is what? In order for the brain to work well and for a long time, there already, perhaps, Wirth will be tightened, and digitization, and it will be possible not to worry so much about the body, and a lot of other troubles will disappear by itself.
In this article we will figure out whether fish oil helps prolong life and protect the brain in old age.
Some authors of books on prolonging life and preventing the fall in brain function at 80+ years, consider taking fish oil as an important component of the program of action. It is also one of the most studied and long-used food additives.
However, there are still questions about its action, especially for middle-aged and elderly people.
In our article we will analyze:
- what is omega 3
- differences of fish oil from vegetable sources (linseed oil, etc.)
- Consider current and future clinical studies on the topic.
- Let's compare different manufacturers and think whether the price difference is reasonable.
And we have news. At the end of the article there will be an announcement and a link to the installation of our application, we have finally launched it and we are now working with Invitro, which will give our users some discounts (so far only in St. Petersburg).
And of course the bonus - many of us, when choosing medicines and supplements, are wondering which one to buy? Just more expensive? Just by the picture and the words of the manufacturer, what is the most? We decided to investigate the question and there is the first result. He is also in the article.
Story
Since ancient times, fish oil has been mined in the Scandinavian countries and from the polar nations. And in 1722, in England, it was proposed for the treatment of chronic rheumatism. However, it became widely used only since 1822. In the early 20th century, it was produced mainly in Norway, from where it spread throughout Europe. Later mining began in Iceland, in Scotland, in Japan, the USA, the USSR.
In the USSR, fish oil was given to all children until 1970, when it was banned because of ocean pollution and, as a result, fish + because of problems with cleanliness in production technology.
Nowadays, the main volumes are mined in Norway, Peru, Chile, USA, Japan, Russia, as well as production is in many other countries. The plate below shows production in thousands of tons per year. (Sources of TSB 1938, 1 , 2 )
Fat
In order for us to make logical progress in the reasoning of the article further, it is necessary to understand what kind of fats we eat in general, and why so much attention is directed to fish oil. Therefore, below we consider fats in general.
I will not describe chemistry, since there is a wonderful article on Geektimes “About fats from the chemist's point of view” - here we will look at how much and how much we need to eat.
If we study the recommendations of WHO from 2008 + Methodical state recommendations on nutrition for the USA for 2015-2020 , then we can create a conditionally-optimal table of daily fat intake.
How much fat per day should you eat at all
It depends on how much kcal you need per day. For example, take the rate of 2000 kcal per day. Each person has his own norm, for a start I would recommend taking data from the official USA table . Averagely this table is quite ok.
So:
- On average, 1 gram of oil / fat contains 9 kcal.
- WHO recommends fat intake from 15 to 30% of the number of calories per day (% of the minimum and maximum).
- At a rate of 2000kkal, 300 to 600 kcal per day should come from fat, or from 33 to 66 grams of fat.
According to the technologies of life extension and many modern books, it is better to eat more fats, that is, for ourselves we can take a rate of about 20-30% of fats per day.
What kind of fat and how much should you eat per day
Fats for nutritional purposes are divided into different types. Each of them should be received in food in a certain proportion. The recommendations of these proportions from WHO in% of the daily calories obtained are given below. At the same time, it is important to understand that it is not necessary to count everything to commas after zeros, this is just information for gradual and harmonious power setting.
Rates of consumption per day in% of the daily value of fat:
- saturated - no more than 10% (no more than 22 grams)
- trans fats of two types
- artificial (margarine, crackers, chips, etc.) - NOT AT ALL.
- natural - (cheese, meat, etc.) - you can leave, comes a little in the total mass - polyunsaturated from 6 to 11% (from 12 to 24 grams), among them:
- Omega-6 from 2.5 to 9% (from 1 to 6 grams)
- Omega-3 alpha linoleic acid - 0.5% (1 gram)
- EPA and DHA from 0.25 to 2 grams - monounsaturated - the remainder of all. For example, ate 10g. saturated, 20 grams of polyunsaturated, then you can eat from 3 to 30 grams of monounsaturated
Now we need to understand in which oils and in which food which fats are contained, and we can easily and gradually straighten the diet in the right direction.
To do this, we made a beautiful table with a diagram of fats (compiled by Lifext forces with the help of the community). All data is taken from US government sites, sometimes partially from an English wiki.
If you roughly build your proper diet for fats, then from this table and the recommended consumption rates of different types of fats, you can draw the following conclusions:
- We get a lot of saturated fat if we eat meat, butter, dairy products.
- Still saturated fats come from any pastry, cookies, chips, cake, etc., as palm oil and / or coconut oil are usually used there.
- Omega-6 we get a lot, because it is very much in most vegetable oils. For example, in sunflower, which we use in many places.
- Monounsaturated fats also come in normal quantities.
- But with the Omega-3 problem. Although they are necessary a little, they are irreplaceable and are not synthesized in the body.
- Omega-3 are different, we are interested in the types:
- ALA (ELC) - is in vegetable oils, it is necessary to include in the diet one of the oils, where there are many
- EPA (EPA) + DHA (DHA) - is in fish oil and algae oil.
The question is whether it is possible to simply eat a lot of Chia seeds or flaxseed oil and that EPA + DHA is synthesized from ALA (ELC) is discussed in the comments .
Interestingly, the fish do not produce Omega-3 EPA + DHA itself; it accumulates them when eating algae or other fish. At the same time in the fat of predatory fish there can be more Omega-3, as it eats other fish. But, on the other hand, there are more mercury and other unhealthy things, since it also absorbs them from the fish eaten. Therefore, in theory (just my conclusion), vegetarian pills with EPA + DHA from seaweed are the safest, but at the same time the most expensive. (see below)
Note: at this stage, all the links we give are partnerships, since we test hypotheses on how to monetize - a paid application (which you don’t want) or affiliate programs with clinics, drug sellers, etc. We will write an article about our experience later on this topic. If you have any suggestions about this - write in the comments, we are very attentive to the comments.
Studies on the effects of fish oil consumption on long-term health
So, we have come to the point where we started the article - why so many recommendations to use fish oil and whether they are justified. Let's understand using, as is customary, Pubmed.
As usual in medicine, the situation is confusing. When I started the research, I thought: “Well, then everything will be clear, fish oil as an additive has been taken for more than 120 years, I will quickly go over articles and studies and everything is ready.” However, it turned out the opposite - the material did not fit in one article, plus, on the basis of modern research, the unequivocal conclusion that taking fish oil to improve brain function, can not be done.
What is the problem? As I understand it in that:
- The situation has changed - we began to live longer in the last 30-40 years and new research is required.
- The studies were conducted in different countries with different food patterns and different environmental conditions (pollution, sun, climate). For example, in Japan they eat a lot of fish, and in the USA they eat a little.
- Studies are conducted on different numbers of people and different age groups.
Therefore, we immediately confine ourselves to the fact that we are interested in extending the lives of people of middle and old age + brain work. Influence on children or pregnant women, we do not consider at all.
Prior to the articles, in our Vkontakte and Telegram channels - we published research, here we briefly summarize the main ones:
The first group of studies - cardiovascular diseases and fish oil
To prolong life we need to reduce the likelihood of our death from various diseases. Cardiovascular is still number 1 due to mortality.
A study from 2007 in Japan on 18645 patients for 5 years. Effects of taking EPA (eicosapentaenoic acid) on coronary events (sudden death, myocardial infarction, progression of angina, etc.) in patients with hypercholesterolemia.
Hypercholesterolemia (elevated blood cholesterol levels)
Some patients took 1800mg of EPA daily + statins, the other part only statins. In the group with EPA, the number of coronary events decreased by 19%, and in the group with statins only by 10.7%.
The findings of the researchers - treatment with EPA looks very promising to prevent coronary events.
They also note that the beneficial effects of EPA could have come from many of the biological effects that lead to a weakening of thrombosis, arrhythmias and a decrease in triglycerides.
https://vk.com/wall-164795292_64
Article “Omega-3 and cardiovascular diseases: are there any positive effects from taking?”
This article is a review, written by three American doctors in 2016.
It examines research and recommendations for taking fish oil over time, and it turns out that early clinical trials showed that taking Omega-3 polyunsaturated fatty acids in fish oil reduced mortality from cardiovascular diseases.
Therefore, in the early 2000s, there were recommendations to take them to reduce the risk of these diseases. However, in the last 6 years, studies have not shown such results and, therefore, these recommendations for reducing cardiovascular diseases are questionable.
Further, it is noted that right now studies are underway that should bring clarity. (see below).
The second group of studies - the brain and cognitive functions
From the age of 30, the brain begins to physically shrink in size ( see chart here ) + the likelihood of various cognitive impairments increases.
Today, by the age of 80+, the likelihood of various brain disorders is prohibitively high. For example, data for 2016 is the United States, according to the main, but not the only disease - Alzheimer's .
Therefore, timely, reasonable tuning of life to reduce the risk of these diseases is very important for everyone, and especially for geeks and lifext technologies.
- Study of 2010 - Positive effects of docosahexaenoic acid (DHA) on cognitive abilities with age-related impairments
The research results are published in the journal Alzheimer's & Dementia, Impact Factor is 9.478, # 231 in the ranking, the research itself is registered at Clinicaltrials.gov
Half of the 485 people over the age of 55 took 900 mg of DHA per day, and half the placebo took 24 weeks. Before the start of the reception and after 24 weeks, the participants passed the test for the parameters of learning and episodic memory.
As a result, the group taking DHA showed improvements and, as the researchers write, the results confirm the usefulness of taking DHA to improve cognitive functions.
- Randomized, placebo-controlled study “The effects of long-term use of Omega-3 together (and without) with psychological intervention in different areas (multidomain intervention) on elderly people with memory complaints.”
The results of the study are published in the journal Lancet Neurology. The impact factor is 26.56, No. 36 in the rating.
The study showed no significant difference in any of the groups. The authors note that this study supports the previous two in that, at the age of over 65, taking Omega-3 for the purpose of preventing cognitive impairment does not work.
- Randomized study with double imitation “Effects of taking Omega-3 on the cognitive functions of the elderly.”
The results of the study are published in The American journal of clinical nutrition, The impact factor is 6.926, No. 412 in the ranking.
867 participants, without cognitive impairment, age 70-79 years, took:
- half 500mg DKG + 200mg
- the other half are placebo, olive oil.
The study took 24 months.
As a result, participants who took EPA-DHA increased their blood levels. At the same time tests for cognitive abilities did not show the difference between the two control groups.
The mortality and diseases in both groups was about the same.
- Review from a scientist from Sweden, Phd University of Uppsala “Eating a slave and taking Omega-3 to prevent or treat cognitive impairment in the elderly - what's the news?”
The research results are published in the journal Current Opinion in Clinical Nutrition and Metabolic Care, Impact Factor is 4.023, # 1236 in the ranking.
The author considers clinical studies and meta-analyzes for 2015-2016.
Some of the studies reviewed show that there are no improvements when taking Omega-3 or fish. And the other part is the opposite, that is. And the third, that improvements only when taking fish 2-3 times a week, but not supplements.
As a conclusion, he writes that healthy people can receive preventive benefits from eating fish or taking supplements, but this requires additional research that is underway right now.
TOTAL. As we see here, too, there is no 100% clarity.
What research is going on now and when are the results?
There are many different studies. If we consider interesting for us, for therapeutic purposes of prolonging life, then I highlighted the following:
USA, 25,800 people - Omega-3 and Vitamin D (called the VITAL Study)
A study on the prevention of cancer and cardiovascular diseases.
Results are expected in June 2018.
Europe, 2150 people - Vitamin D3 + Omega-3 + exercises for health in old age (DO-HEALTH name)
Results are expected in June 2018.
We will report the results and what they mean in our Vkontakte and Telegram channels or in the E-Mail newsletter .
Do you drink fish oil as supplements?
According to the results of one of the studies above, it was shown that if there is an opportunity to eat fish 2-3 times a week, then it is more effective than taking supplements.
Therefore, if it is possible to cook or eat in a cafe with normal fish, then it is logical not to take fish oil as an additive. This is the best option.
If there is no such possibility or laziness, then, despite the contradictory research results of recent years, I conclude that taking fish oil in order to prolong life is useful. Logic points of this decision:
- Some studies have shown that there is benefit to the brain.
- Studies with the lack of benefit were on people with already arisen cognitive impairments, and as a preventive tool it works with some probability.
- For the heart, the results are also contradictory, the benefits are either there or not.
- All studies have no side effects, so the intake is not harmful.
- EPA + DHA, we no longer take anywhere.
Final recommendation
- It is advisable to eat fish 2-3 times a week, this is the best option.
- If there is no such possibility to take in the form of additives.
Fish Oil VS Flaxseed Oil
Frequently asked question, just short here. The term Omega-3 refers to three different polyunsaturated fatty acids ( see wiki ).
- alpha linolenic acid (ALA)
- eicosapentaenoic acid (EPA)
- docosahexaenoic acid (DHA)
We go to the plate with fats and see - ALA is in vegetable fats. For example, in flaxseed oil, its 55%. But EPA + DHA is only in fish oil. Therefore, one does not replace the other.
For full vegetarians - EPA + DHA can be obtained from seaweed, for example, such additives are offered by the well-known manufacturer Nordic-Naturals - they are expensive, but, in theory, should be the safest from the point of view of side substances (not 100% sure).
Supplements how to choose, how much to drink
A couple of quotes to begin with, they are not in order to follow them, but simply for a more general point of view.
Kurzweil, 2010 Transcend Book.
The recommended daily intake of fish oil is 1100 mg for women and 1600 mg for men, and the optimal consumption rates for EPA and DHA are 1000 and 600 mg per day, respectively. To comply with these norms, it is enough to eat fish three times a week and take fish oil daily.
Currently, the RDA norm for omega 3 fats is not defined, but the National Institutes of Health recommend healthy adults to consume 4 grams of these fats per day. Our standard ONA for EPA is 750–3000 mg per day, and for DHA - 500–2000 mg per day. Vegetarians can get 2.5 g of omega 3 fats with each teaspoon of flaxseed oil.
Some worry that fish oil supplements may be contaminated with mercury. Thanks to the California Safe Drinking Water Act and the Control of its Toxicity (1986), the content of mercury in fish oil capsules should be less than three parts per million. And since most manufacturers want to be able to sell their products in California, this ruling has had a major impact on the entire country, and today the bulk of fish oil capsules conforms to this standard.
Perlmutter, the book “Food and the brain.” 2013.
So, it's time to start a daily supplement regimen that you will follow for the rest of your life. … DHAc: 1000 mg daily (note: you can buy DHA in combination with eicosapentaenoic acid (EPA); choose an additive derived from fish oil or seaweed)
Based on research, a recommendation from Lifext based on WHO norms and recommendations on nutrition in the United States, for healthy people from 20 years.
- three times a week to eat fish, preferably fatty varieties
- if this is not possible, then in this case, take fish oil 2-4 grams per day (once or twice), along with a meal
How to choose which manufacturer to buy?
We often choose equipment, such as a mouse or laptop. Even around unambiguous things there are holivars for the final opinion, which is better. With drugs and supplements it is still more difficult. Psychology and marketing overload often interfere.
Let us try to standardize a little on the methodology for choosing a substance, which, we hope, should prolong the health of the brain and body.
To begin with, an example of a commentary to which we promised to give an answer.
One can argue for a long time that there is no difference between omega-3 in the form of triglycerides (TG) and ethyl esters (EE), but I choose the natural version of TG. In the negative reviews of your omega-3 they write that it corrodes the foam. Without a doubt, it is in the form of EE. The Madre Labs 100 capsule trustworthy option. Given that they immediately write about the TG and provide a certificate of analysis.
Thanks to the user Nikronis for a good question and a good example for analysis.
So, the proposed strategy for choosing supplements
- see who makes, study the manufacturer
- IMPORTANT! See a place in the ranking of independent research (I recommend using this service, they buy supplements and medicines, send them to laboratories registered with the FDA, and then publish the results)
- see what the filling - where, what ingredients
- weed out marketing, compare prices and make a decision
Go.
Four options (there are others, this is just for an example).
Now Foods
Link
Madre labs
- price per dose 2 capsules = 8,7rub.
- the manufacturer works with ... no data , production in the USA
- a place in an independent technical rating ... absent
- NOT indicated the origin of fish oil
- they are the only ones indicated - “EPA as TG”. My opinion is marketing, since in all large studies the EE form is used and a separate indication about TG is just advertising). For example, in a controlled study it turned out that the form of TG is just less effective.
Link
Nordic Naturals
- price per dose 2 capsules = 26.5 rubles.
Link
Solgar
- price per dose 2 capsules = 12 rubles.
Link
TOTAL. Two options remain Now Foods + Nordic Naturals. In all articles, I pointed out one option that is cheaper. But now I see what was wrong. Also, as a result of the study, a variant of EPA + DHA was found for vegetarians from seaweed, which is important for many.
On this article about fish oil is completed, and we write a little news about our application.
What to do next to prolong life?
We have implemented two important points in the development of our Lifext application, the main goals of which are to prolong life and maintain a working and vigorous brain in 80+ years.
We have entered into an agreement with one of the best and largest laboratories in Russia - Invitro. Now, when you submit tests there, 5% of the paid amount will return to your account, which you can either withdraw in a few clicks or use in the application.
(while only St. Petersburg is connected, Moscow and Krasnodar Territory are next in line)
We have developed a primary set of analyzes that you need to pass in order to begin to understand what to do next.
After you pass the tests and enter them into the application (there will be an import in the future, but for now) you will be given recommendations.
All analyzes are impersonal (the application does not ask for personal data and only the year of birth is needed) are stored in the cloud and after a few years you will be able to see how your body is going.
Links to install the application here.
The application has an individual chat where you can ask questions to an expert at any time.
(if other regions are connected, there will be similar gifts for them).
And our ship Lifext continues sailing by checking the course with the map .
Further in the articles we will begin to study the complex interactions of vitamins, of what tests what they indicate and how to apply all this harmoniously and aesthetically in their lives. And finally, we will start to make Python code for all this stuff.
Our other research articles
Our application for life extension where you can store all the analyzes, receive news and personal recommendations of experts - Android