Omega-3, known for its cardiovascular health benefits, has also gained space among students seeking to improve memory and concentration. Present in fish such as salmon, sardines and tuna, as well as seeds and oilseeds, this essential fatty acid is not produced by the human body and needs to be obtained through food or supplementation.
According to experts, omega-3, especially DHA subtypes (docosahexaenoic acid) and EPA (eicosapeenic acid), plays an important role in the formation and functioning of brain cells. DHA, in particular, is present in large quantities in the neuron membranes and is associated with the improvement of cognition, memory and focus capacity.
“Our brain acts as a very high complexity machine and, like any sophisticated machine, it needs the correct raw material to work at its best level. It is made up of almost 60% fat, and a good deal of that fat, to work fully, must be the right type-the so-called structural fats, such as DHA, present in omega-3. Mental clarity, focus, memory, learning and even emotional regulation, ”explains nutrologist and neurologist Rubem Regoto.
In addition, it has a brain anti-inflammatory role, reducing the risk of mental fatigue, and even long-term neurodegenerative diseases.
Proper omega-3 consumption can contribute to the regulation of neurotransmitters, such as dopamine and serotonin, which influence mood and attention. This can make a difference especially in periods of high mental demand, such as tests, entrance exams and contests.
How much should I consume to have cognitive benefits?
The recommendation for students interested in using omega-3 is to seek professional guidance before starting supplementation. A, body weight and individual needs. In general, supplementation can range from 500 mg to 2 g per day of combined EPA and DHA, but medical advice is critical to avoid excesses or side effects.
“For those seeking cognitive performance, studies point to doses at least between 500 mg and 1000 mg of DHA + EPA per day. Now if it is possible to achieve by food, yes. In practice, it is rare. For this, it would be necessary to consume 3 to 4 portions of fatty fish (such as salmon, sardines, mackerel or herring) per week, and some specific algae. Brazilians – which is extremely low in quality fish -, in most cases, supplementation becomes not only convenient, but practically indispensable, ”adds Regoto.
Continuous and regular use tends to have better results, as the effects of omega-3 are not immediate. It takes a few weeks for the substance to act significantly in cognitive functions. In addition, maintaining a balanced diet, proper hydration and good nights of sleep are factors that enhance the effects of the supplement.
Despite the benefits observed, omega-3 is not a “miraculous remedy” to improve studies performance. Its use should be understood as a support within a set of healthy habits. It is also important to verify the quality of supplements available on the market, preferring those with certifications that ensure the purity and concentration of fatty acids.
“The use of omega-3 is safe for adolescents, especially in physiological doses (500 to 1000 mg EPA + DHA per day). It is a well-tolerated supplement, with rare side effects, being the most common are mild gastrointestinal discomfort or residual taste of fish. Omega-3 has a slight fluidifying effect. Even in these cases, it is possible to use under medical advice, ”says Gabriela Rossmam, a nutritionist, specializing in sports nutrology and integrative functional medicine.
Omega-3 rich foods are mostly cold and deep fish, as well as some seeds, oilseeds and vegetable oils. See the main ones:
- Salmon
- Sardine
- Atum
- Herring
- Mackerel (or true mackerel)
- Trout
