How Boosting Your Brain Mitochondria Can Ease Depression

February 8, 2019 by Team Asprey

[tldr]

New research suggests that your mitochondria (the power plants of your cells) play a big role in depression. Strengthening your mitochondria could be a powerful way to snap out of depression and become less susceptible to it in the future.
Depressed people have low levels of acetyl-L-carnitine (ALCAR), a compound that controls both mitochondrial function and serotonin production. Low ALCAR can sap your energy and throw your brain chemicals out of balance.
Supplementing with ALCAR is as effective as taking Prozac in some people; it reverses depressive symptoms and turns your mitochondria back on, ramping up energy production. And unlike antidepressants, ALCAR has no major side effects.
Antidepressants could also be sabotaging your mitochondria. Prozac and SSRIs like Zoloft deplete ATP (energy) and cause enzymes to leak out of your mitochondria, making them much less effective at fueling your cells. Taking antidepressants long-term can even cause mitochondrial death.
If you’re depressed (especially if you’re on antidepressants), use the tips in this article to strengthen your mitochondria and protect them from damage.

[/tldr]

If you struggle with depression, your mitochondria — the power plants of your cells — could be partly to blame. Studies link depression to mitochondrial dysfunction, particularly when it comes to symptoms like physical inactivity and exhaustion^[1]. There’s also new research showing that antidepressants may damage your mitochondria, making it more difficult to shake depression long-term.

In a recent Bulletproof Radio podcast episode [iTunes], neuroscientist Martin Picard talked about this missing piece in understanding depression.

“There’s good research coming out linking mitochondrial metabolism and depression,” Picard says.

The good news is that there’s a lot you can do to power up your mitochondria and elevate your brain function and mood. This article will talk about mitochondria and depression, and how you can hack your mitochondria to make more energy and get out of depression.

Download this 30-day guide to supercharge your brain and body with advice, recipes, and meal plans

Acetyl-L-carnitine, mitochondria, and depression

One of the big markers of depression (and mitochondrial dysfunction) is a decrease in a compound called acetyl-L-carnitine (ALCAR).

If you’ve been depressed and felt like you couldn’t physically get out of bed, low ALCAR could be to blame. It’s a vicious cycle: you feel depressed, but you don’t have the physical energy to get out of bed and do something about it. You end up in a negative loop, getting more and more depressed with less and less energy. Low ALCAR could be the neurological reason that loop happens. Depressed people have lower levels of ALCAR, and the further their ALCAR levels dip, the more depressed they feel[ref url=”https://www.pnas.org/content/115/34/8627.short”].

That makes sense, because ALCAR does two major things:

Serotonin production. ALCAR helps your brain synthesize serotonin, the brain chemical that controls your mood[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4949601/”]. Low serotonin leads to depression — in fact, most major antidepressants work by boosting your serotonin.
Mitochondrial function. Your mitochondria need ALCAR to make energy. Low ALCAR levels (from depression, for example) cause mitochondrial dysfunction, and as you struggle to create energy for your cells, chronic fatigue and lack of motivation can set in[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5964020/”].

Take ALCAR supplements

Here’s the good news: you can supplement with ALCAR easily, and ALCAR supplements have a powerful effect on both mood and mitochondria.

ALCAR was as effective as Prozac in reversing depression in the elderly[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23428336″]. The ALCAR group showed none of the side effects that happen with Prozac (drowsiness, erectile dysfunction, decreased sex drive, etc.).
A 2016 study found that giving rodents ALCAR triggered “rapid antidepressant action” in a model of treatment-resistant depression[ref url=”https://www.pnas.org/content/113/28/7906″].
ALCAR supplements increased serotonin production in rodents, much like a prescription antidepressant does[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/22549035″]. The rodents also showed a marked increase in brain energy production .
ALCAR reversed mitochondrial aging in old rats, and returned energy production to that of a young rat[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC21378/”].
Taking ALCAR reversed mitochondrial dysfunction following spinal cord injury[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897952/”].
ALCAR also restores mitochondrial function after toxic aluminum exposure[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4715336/”].

If you’re depressed and have low, ALCAR can help you reverse your symptoms and get your brain back into balance. This complete guide to acetyl-L-carnitine shares the best sources of ALCAR, as well as the right dosages.

Antidepressants may damage your mitochondria

A lot of antidepressants cause lethargy, sleepiness, trouble focusing, chronic fatigue, and other energy-related side effects. Emerging research suggests that it could be because antidepressants sabotage your mitochondria, especially when you take them long-term.

Prozac, for example, causes apoptosis (self-destruction) in brain mitochondria, but only at higher doses[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/27392437/”]. This is frustrating, because a lot of people who take Prozac have to increase their dose after a few months, otherwise the Prozac stops working. The increased dose could start damaging your mitochondria and cause a major dip in energy — but at that point, you’re reliant on Prozac, and it’s notoriously difficult to get off it.

Zoloft can also cause mitochondrial dysfunction. It depletes ATP (energy) and causes enzymes to leak out of your mitochondria, crippling their ability to fuel your cells[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5736306/”].

Antidepressants in general can interfere with mitochondrial enzymes that help mitochondria burn fat and glucose for fuel, which decreases energy production and eventually leads to mitochondrial death[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21120605″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/10544958″].

If you’re on antidepressants and they help you, make it a point to give your mitochondria extra support and protect them from damage. This guide to boosting mitochondria can help, and for the ultimate guide to supercharging your mitochondria and creating more energy than you thought possible, pick up a copy of “Head Strong”. It has dozens of hacks that upgrade your mitochondria, from cold exposure and oxygen deprivation to obscure but powerful supplements. You may even find that you feel good enough that you can get off your antidepressants — although if you do, be certain you get a doctor’s help. Getting off antidepressants is a gradual process that requires precision and the help of a professional. Do not try it alone.

Keep your mitochondria strong; they could help you get out of depression and become less susceptible to it in the future.

Do You Have Gluten Face? Face Mapping 101

February 8, 2019 by Team Asprey

Dealing with breakouts and under-eye circles? It’s not just stress — it’s your diet, too. According to Ayurvedic and traditional Chinese medicine, skin problems point to larger imbalances in your body.

The practice is called face mapping, and it’s a useful way to get to the root cause of your skin issues.
Skin problems on different areas of the face might suggest hormonal imbalances, a high toxic load, or even food sensitivities.
For glowing skin, reduce your exposure to inflammatory foods, upgrade your detox practice, and take care of your gut health.

Breakouts, redness, and puffy under-eye circles aren’t just symptoms of a late night or chaotic hormones. According to Ayurvedic and traditional Chinese medicine, these are symptoms of larger imbalances in your body, like an unhealthy gut or a high toxic load in your liver. This relationship is called face mapping, and it puts an entirely new spin on the phrase, “You are what you eat.”

Face mapping can even point to surprising food sensitivities, and it’s a powerful way to understand how what you eat affects your skin. Here’s what you should know, according to experts — plus a face mapping guide so you can finally figure out what that pimple on your chin really means.

What is face mapping?

In Ayurveda, the skin is classified as an excretory organ — it’s one of the ways waste products and toxins are removed from the body. According to Dr. Anthony Youn, a holistic plastic surgeon, the health of the gut is often revealed by the health of the skin. And although he doesn’t believe face mapping is always accurate, he says it’s useful for those who want to get to the root cause of their skin issues.

“I believe, unless you are in your teens or early twenties, a poor diet will most definitely show in your skin as premature wrinkles, inflammation, and breakouts,” he says. Dr. Youn calls this relationship the gut-skin axis. Studies already show that the gut and brain are closely connected via the vagus nerve. When your gut is inflamed or imbalanced, it sends a signal to your brain, which can impact everything from your mood to your weight. And, according to Ayurvedic medicine, that imbalance shows up on your skin, too.

The Ayurvedic approach to toxins and skin health

“The skin is very related to the liver,” says Martha Soffer, an expert in the Ayurvedic Panchakarma detox technique and founder at Surya Spa. “If the liver has a lot of toxins and doesn’t have another place to take them out, it takes them out through the skin.” So, problems like skin redness, breakouts, dryness, and inflammation may be symptoms of toxic overload.

According to Soffer, those toxins can build up from a range of triggers, such as fried foods, a diet that is high in sugar, and even sensitivities to acidic foods like tomatoes and bell peppers. Your body naturally eliminates toxins from your diet and environment, but a high toxic load makes it more difficult for your body to efficiently “Marie Kondo” your cells and clear out the clutter.

While it’s a good idea to stop eating addictive sugar and junk food, it’s too black-and-white to say that French fries cause pimples. Soffer points out that not everyone digests foods the same way. Some people can eat lectins, an antinutrient in legumes and nightshades, without an issue. Other people experience skin problems like rosacea and breakouts.

“It’s less about the foods you eat and more about looking at regions of your face,” Soffer says.

So, how does face mapping work? Just like your car’s “check engine” light switches on when there’s a problem under the hood, face mapping divides the face into specific regions that reveal imbalances in your hormones, your gut, and/or your toxic load. Below, you’ll find a guide to understand how your face feels about what you’re putting in your body. If you’re dealing with a chronic skin condition, talk to a medical professional.

Face mapping 101

Vata: Hairline to lower eyelid

Are you stressed? Breakouts on your forehead and bags under the eyes are symptoms of worry or anxiety, according to Dr. Alok Kanojia, a psychiatrist and member of the Council of Ayurveda Research. If you’re dealing with skin issues in the vata zone, your adrenals — the glands that produce the stress hormone cortisol — might be working overtime. In the short-term, that stress shows up on your skin in the form of acne and dark under-eye circles. But over time, chronic stress increases your risk of developing adrenal fatigue, inflammation, and a host of other issues. Yikes.

Pitta: Cheeks, nose, and upper lip

Pitta governs the liver and kidneys, your chief detox organs. If you’re dealing with breakouts and redness in the pitta zone, Soffer recommends stepping away from spicy, acidic foods like bell peppers, eggplant, and potatoes. In Ayurveda, these foods are acidic and create heat in the body. They’re also high in antinutrients like lectins — if you have a lectin sensitivity, you’ll notice autoimmune issues like brain fog, acne, and joint pain after eating a lectin-rich meal. That’s also why foods like quinoa, peas, and peanuts are suspect on the Bulletproof Diet.

Breakouts and redness in the pitta zone are also connected to hormonal imbalances. If you’re eating a lot of sugar, don’t be surprised if you break out in the pitta zone. Foods that are high on the glycemic index, like sugary pastries and dairy, increase your blood sugar and cause a insulin spike. That spike triggers excess sebum production and androgen activity, which is a major trigger for acne, says licensed naturopathic physician Trevor Cates in this episode of the Bulletproof Radio podcast.

Kapha: Chin and jawline

Like breakouts in the pitta zone, acne on the chin and jawline are connected to hormonal imbalances, so cutting out sugary foods and dairy may help improve your skin. But according to Dr. Youn, your kapha breakouts might also be caused by yeast and fermented foods like wine and sauerkraut. These foods are high in histamines that can wreak havoc on some people’s gut bacteria. Learn more about why fermented foods don’t work for everyone.

Tips for glowing, healthy skin

There’s a whole lot of truth behind the saying, “You are what you eat.” If you want to take care of your skin, take care of your diet, too. Here are the top recommendations from experts.

Reduce foods that cause inflammation. Youn recommends reducing foods that are known to cause inflammation, like processed foods, factory-farmed meats, dairy, and gluten. Sound familiar? This recommendation forms the foundation of the Bulletproof Diet, which fills your plate with nutrient-dense foods that nourish your body on the cellular level. You’ll be on the path to healthy skin — and you’ll take care of the rest of your organs, too.
Detox: A good detox routine helps your body eliminate lingering toxins that would have otherwise shown up on your skin. Limiting your exposure to inflammatory foods will help, but you can actually support your cells by skipping a few meals altogether. Fasting helps your body clear itself of unhealthy, aged cells via autophagy, which Youn says “might even help your skin look clearer and more youthful.” Intermittent fasting is an easy way to reap the benefits of autophagy, and you can adjust your fasts to suit your schedule.
Eat more collagen: Collagen protein supports gut health by repairing and strengthening your intestinal and stomach lining. It also aids digestion and provides your body with essential amino acids for glowing, hydrated skin. Learn more about the benefits of collagen peptides.

Your gut is one of the most important arbiters of whole-body health, including your skin. “By proper digestion of food and prompt elimination of waste products, our skin becomes pure,” says Kanojia.

In Ayurveda, the concept of “Tejas” translates as the “glow of the sun.” Kanojia says that when someone has a healthy diet and purified nadis, or stream of energy, they glow. “The key to developing Tejas is actually diet. By proper digestion of food and prompt elimination of waste products, our skin becomes pure and Tejas, or the skin’s natural healthy glow, develops.”

So, for glowing skin, take care of your gut. Find out how to fix it here.

Understanding the Behaviour of Mitochondria – Martin Picard #565

February 7, 2019 by Dave Asprey

Lucid Dreaming Supplements: How They Work

February 7, 2019 by Team Asprey

[tldr]

Lucid dreaming is the awareness that you’re dreaming—and the ability to control what happens within that dream.
Studies show the areas of the brain associated with self-awareness are activated in lucid dreamers while they’re asleep.
There are certain supplements—like Galantamine and Huperzine-A—that may make it easier to lucid dream.
Other techniques includes waking yourself up five hours after falling asleep, or keeping a dream journal.

[/tldr]

For most people, dreaming is like watching a movie. You can see what’s going on, but you have no control over what’s actually happening. You don’t actively participate in the creation of your dream (otherwise, who would choose to suffer through the dream where you end up on stage in your underwear?).

But not all dreams are created equal. There’s a state of consciousness that gives you control over the direction of your dreams (so, in the case of ending up on stage in your underwear, you could elect to go and find some pants). It’s called lucid dreaming, and not only is it fun, it can lower anxiety and teach you to be more present.

Read on to learn how lucid dreaming works, and science-backed ways that can help you take control of your dream experience — including supplements that can boost your ability to lucid dream.

What is lucid dreaming?

Lucid dreaming is exactly what it sounds like—it’s a dream experience where you’re completely lucid and aware that you’re dreaming.

“One of the elements of a lucid dream is for you to be aware that you are dreaming,” says clinical psychologist Dr. Lori Whatley. Then, once you’re aware you’re in a dream, you can take control of what happens—and consciously direct the details with said dream (like where you are, what you’re doing, and who you’re interacting with).

Lucid dreaming occurs during the deep REM stage of sleep—and if you’re thinking “well, that sounds a little…out there,” there’s some science to back it up.

One 2012 study connected self-reported lucid dreamers to fMRI (functional magnetic resonance imaging) machines to monitor their brain activity while they were awake and then while they were lucid dreaming.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3369221/”] Researchers asked participants to do a series of rapid eye movements and fist clenching while hooked up to the machine. They then asked them to fall asleep—and once they entered their lucid dream (and were able to control their actions), to do the same series of movements and clenching.

Only one participant was able to enter a long enough REM cycle to be analyzed by the fMRI machine. But researchers found that the participant showed a brain activity typically deactivated during REM sleep—in particular, they observed activity in regions of the brain responsible for self-awareness.

Why should you consider adding lucid dreaming to your routine?

So, there’s some science to back up the lucid dreaming phenomenon—and the idea that lucid dreaming may be possible. So then, the questions becomes, why would you do it?

According to Whatley, there are certain psychological benefits to the lucid dreaming experience that can benefit your life long after you wake up, including reduced anxiety and becoming more present.

“Lucid dreaming has benefits such as becoming aware of your own limitations and those of the world around you,” says Whatley. “It can help you become aware of your surroundings and help you be [more] present, which lowers anxiety.”

In addition to having a psychological benefit, there’s something else you might be able to gather from the lucid dreaming experience.

Milana Perepyolkina, author and frequent lucid dreamer, says you should consider learning how to lucid dream because, well, it’s fun.

“Lucid dreaming is better than reality,” says Perepyolkina. “I can talk to any person I wish. I can visit any place I wish. I can experience any activity I wish. I can walk through walls and I can fly. I can make things appear and disappear. I can speed up the healing of the physical body while it sleeps. I can talk to people who passed away.”

3 ways to take control of your dreams

Now, in a perfect world, everyone would be able to lucid dream—but that’s just not the case. According to Matthew Walker, professor of neuroscience and psychology at the University of California, Berkeley, in this video for Tech Insider, only about 20 to 30 percent of the population are natural lucid dreamers. So, if you’re not a natural lucid dreamer, how can you take control of your dreams?

1. Take the right supplements

There are supplements you can add to your regimen that may help boost your ability to lucid dream.

Some of the most popular supplements in the lucid dreaming community include:

Galantamine

Galantamine is an acetylcholinesterase inhibitor (AChEI) that blocks the breakdown of acetylcholine, a neurotransmitter that plays a huge role in sleep and memory.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11060814″] When your body can’t break down AChEI, it prolongs the REM sleep cycle, which can increase your chances of lucid dreaming. One study found that 57 percent of participants experienced lucid dreaming while taking galantamine supplements—compared to only 14 percent of participants who received a placebo.[ref url=”https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0201246#sec007″] Take up to 8 milligrams of galantamine a day.

Take note, galantamine can have some serious side effects, including skin reactions like a rash, stomach ulcer, slows your heart rate, and exacerbates lung disease and asthma.

Huperzine-A

Huperzine-A is a potent extract from the Chinese club moss plant, that, similar to galantamine, blocks the breakdown of acetylcholine. Typically used as a treatment for memory and cognitive functioning, this herb has become a favorite in the lucid dreaming community due to its ability to produce similar effects to galantamine—without the negative side effects. Take up to 200 micrograms a day.

Vitamin B6

As mentioned, part of being able to lucid dream is the ability to vividly recall your dreams—and vitamin B6 has been shown to help improve dream recall.[ref url=”https://journals.sagepub.com/doi/10.1177/0031512518770326″] Research shows that 240 milligrams a day can help you remember your dreams in more detail.

Melatonin

Melatonin is one of the most commonly used supplements in the world—but this natural sleep aid can also enhance REM sleep and, as a result, increase your chances of lucid dreaming. The most common dosage is 3 milligrams, although that’s more than most people need. Learn more about melatonin and dosing here.

2. Try the MILD Technique

The MILD Technique (which stands for mnemonic induction of lucid dreams) involves setting an alarm for five hours after you fall asleep. Once you’re awake, set the intention to remember you’re in a dream—then immediately go back to sleep. A recent study from researchers at the University of Adelaide found the MILD technique increased the likelihood of lucid dreaming by almost 50 percent.[ref url=”https://psycnet.apa.org/doiLanding?doi=10.1037%2Fdrm0000059″]

3. Start a dream journal

Consider starting a dream journal. The more aware you become of your dreams while you’re awake, the more easily you’ll be able to bring that consciousness to your dreams while you’re asleep.

“[Journaling] helps you become accustomed to remembering dreams—which is necessary for lucid dreaming,” says Whatley.

Keep a notebook by your bed and record your dreams as soon as you wake up—the more detailed, the better. Record any feelings, patterns, themes, images — anything you can remember.

With the right combination of practice, supplements, and a little bit of luck, you may find yourself in the driver’s seat next time you go to sleep.

Ready to take your sleep to the next level? Try the Bulletproof 30-Day Sleep Challenge.

What Medical Cannabis Can Do – Ricki Lake & Abby Epstein #564

February 5, 2019 by Dave Asprey

DHA Benefits: Why Getting the Right Amount of Fish Oil Matters

February 5, 2019 by Dave Asprey

[tldr]

DHA is a potent omega-3 fatty acid found in wild-caught fish, pastured butter, and grass-fed meats.
It boosts mitochondria, powers your metabolism, protects your heart, and strengthens your brain.
Wild-caught fish and krill oil supplements are both good sources of DHA.
Be vigilant when choosing a fish or krill oil supplement — these oils are easily damaged by heat and air.
Like whole fish, always source your fish oil from wild-caught fish instead of farmed. Krill are lower on the food chain, so krill oil packs fewer toxins, and a more sustainable harvest.

[/tldr]

If you regularly fill your plate with wild-caught salmon or take a high-quality fish oil supplement, then you’re doing your brain and your heart all kinds of favors. That’s because you’re nourishing your cells with a good dose of omega-3 fatty acids. These are a champion fat, and a vital component of cell membranes throughout your entire body. Omega-3s also help prevent heart disease, memory loss, and certain cancers.[ref url=”http://www.hsph.harvard.edu/nutritionsource/omega-3-fats/”]

There are three types of omega-3 fatty acids, but one truly stands out: DHA. This one packs the most powerful punch, and here’s why. DHA (or docosahexaenoic acid) is a high-achieving multitasker: It keeps your nervous system functioning, fights performance-robbing inflammation, and supercharges your mood. Ahead, everything you need to know about DHA: the benefits, the best sources, and what to look for in a supplement.

Quick guide to omega-3s

Here’s a quick rundown on omega-3 fats. The omega-3 family is made up of three major types of fatty acids: DHA, EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid). DHA and EPA come from animal sources, and are both long-chain omega-3 fatty acids, which means they have at least 14 carbon atoms in their tails. We already know DHA is the good stuff, but both EPA and DHA carry benefits that enhance each other.[ref url=”https://academic.oup.com/advances/article/3/1/1/4557081″][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003160/”]

The third type of omega-3 acid is ALA, the omega-3 found in plants like chia seeds and flaxseeds. Frankly, it won’t do much good in your body. Humans can convert some ALA to that good DHA, but we’re not great at it, and only convert around five percent.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3224740″]

That’s one reason why, despite the hype, chia seeds and flaxseed oil don’t rank especially high on the Bulletproof Diet Roadmap. Your ALA to DHA conversion rates also tank with high omega-6, another reason it’s important to balance the omega-3 and omega-6 levels in your diet. Overall, your body needs DHA from animal sources, or a few species of omega-3-rich algae.

DHA benefits

But what makes DHA different to other omega-3 fatty acids, and how does it work in your body? Fatty acids like DHA are an integral part of molecules called phospholipids, that make up each of your cell membranes. A high DHA content helps maintain the “fluidity” of those membranes, and has a huge influence on the behavior of a cell. That includes what comes in and out, and how that cell communicates. This fluidity lets cells do some pretty rad stuff, like the rod cells in your retina that literally change shape in response to light.[ref url=”https://www.karger.com/Article/PDF/448262″]

But it’s more than party tricks. DHA is a key player in reducing inflammation, protecting your heart, and optimizing your metabolism. This potent fatty acid is essential for your brain as well, from promoting fetal development to preventing neurodegeneration as you age. Here are the top four DHA benefits:

1. Boosts mitochondria

You need DHA for functional cell membranes, and you know what has two cell membranes? Mitochondria. High-functioning mitochondria (the power generators in your cells) produce the energy your body needs every day. Mitochondrial dysfunction, on the other hand, is linked to nearly every age-related illness, including neurodegenerative disease, heart failure, and metabolic diseases.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4067133/”]

Supplementing with DHA increases cardiolipin, a unique phospholipid in mitochondrial membranes that keeps your mitochondria in great shape.

2. Protects your heart

By boosting mitochondria, DHA also carries incredible heart benefits. Mitochondria in your heart need significant amounts of DHA-saturated cardiolipin, and studies have linked high levels of DHA to reduced risks of cardiovascular disease and sudden cardiac death.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153275/”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/27281302″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/28515020″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/30050076″] Studies also show that DHA from fish oils can lower blood pressure, resting heart rate, and blood triglycerides, while raising HDL cholesterol, all perfect ingredients for a happy, healthy heart.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/19545988″]

Note that a recent review of multiple studies found that omega-3 fats, including DHA, didn’t carry significant heart benefits. https://www.sciencedaily.com/releases/2018/07/180717194558.htm

3. Kickstarts metabolism and burns more fat

In a 2015 study involving women in their 60s, supplementing with 3 grams a day of a DHA/EPA-rich fish oil increased resting metabolic rates by 14 percent, and resting fat-burning rates by 19 percent. The supplement also raised the rate of fat burning during exercise by a cool 29 percent. Keep in mind this was just fish oil, no special dieting! Fish oil also lowered triglycerides, and increased lean body mass in participants.[ref url=”https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0144828″]

DHA boosts metabolism by up-regulating fat-burning genes in your liver, and activating PPARs, molecules that trigger ketone production to tip you towards ketosis (prime fat-burning mode). PPARs also lower triglycerides, increase insulin sensitivity, and reduce inflammation — all helping you burn fat fast.[ref url=”https://www.karger.com/Article/PDF/448262″][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5187893/”]

4. Upgrades your brain

You’ve probably heard high omega-3 foods like fatty fish referred to as “brain foods.” That’s because your brain needs plenty of good fats to keep it running, and DHA is one of its favorites.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20329590″] In fact, there’s strong evidence that high-DHA diets played a huge role in the evolution of the modern human brain.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257695/”]

DHA is one of the most powerful supplements you can add to your diet to protect your brain and upgrade your cognitive performance. The impacts of this omega-3 fat on brain development and health start even before pregnancy, and are important through every stage of life.

Pregnancy: Science shows that DHA is especially important for pregnant and breastfeeding women because it helps build a strong, healthy brain for your baby. Studies show that children whose mothers supplemented with DHA during pregnancy had higher problem-solving skills and hand-eye coordination.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/”] This is why I recommend supplementing with krill oil and eating low-mercury, wild-caught seafood before, during, and after pregnancy (infants also absorb DHA while breastfeeding).
Childhood: Young brains are still forming, and need plenty of brain-food fuel as they develop through infancy and childhood. I want my two kids to be the best and brightest they can, which is why they get plenty of omega-3s from grass-fed meats, wild-caught fatty fish, and supplements of their own. Studies show that DHA supplementation is linked to higher reading, intelligence, vocabulary, and memory scores in school-aged children. Children with low DHA levels tended to struggle more in these areas, but still responded well to added DHA.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738999/”]
Adulthood
DHA is one of the most important factors for a resilient brain and sharp memory.[ref url=”https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0120391″] If you’re planning to stick around until 180 like me, that’s a big deal. Through adulthood and as you age, DHA keeps your brain firing, boosts memory, and protects your brain cells from free radical damage and oxidation.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/29305120″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20088810″] Low DHA levels are also linked to age-related memory loss, and several studies support using fish oil supplements to improve your memory and decrease your risk of neurodegenerative conditions such as Alzheimer’s disease and dementia.[ref url=”https://jamanetwork.com/journals/jamaneurology/fullarticle/792707#RESULTS”]

Best sources of DHA

Food

With all that upgraded goodness going to your brain, it makes sense that one of the best sources of DHA available is…well, brains. In fact, most grass-fed organ meats are a good whole-food source for DHA, as well as certain algaes, if you’re vegetarian or vegan.

Here are the top whole-food sources for DHA:

Wild-caught, low-mercury fish. Alaskan salmon, anchovies, sardines, mackerel, and trout are all good sources. Make sure they’re wild-caught, and if you get them canned, check that the cans are BPA-free.
Grass-fed organ meats. Brains are by far the best source, and lamb brain is excellent if you can find it. Heart, liver, and kidney are also high in DHA and EPA. Make sure your organ meats are grass-fed. And in case you were wondering, yes, you can make organ meats taste good.

Supplements

Getting your DHA from fish or krill oil is also a fantastic option, especially if organ meats and fatty fish aren’t a regular part of your diet. Here are a few things to keep in mind when choosing a fish oil supplement:

Quality (and quantity): You want a fish oil supplement that will fight inflammation and boost your brain. But you might be doing just the opposite if your supplement is oxidized (damaged) or low quality.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4681158/”] Fish oils are easily damaged by heat and air, and many brands are contaminated with pollutants, oxidized, or low in EPA and DHA. One study showed that of 32 different fish oil supplements, only three of the brands contained amounts of EPA and DHA equal to or greater than the amount claimed on the bottle.[ref url=”https://www.nature.com/articles/srep07928″] Krill oil is a more stable option than fish oil because it contains the powerful antioxidant astaxanthin that helps prevent oxidation.
The phospholipid factor: This is also where krill wins out. The DHA and EPA in krill oil supplements are packed into phospholipid molecules. Remember, phospholipids make up nearly every cell membrane in your body — that means you can absorb them quickly and easily.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21854650″]
Sustainability: Like whole fish, always source your fish oils from wild-caught fish instead of farmed. Farmed fish are often raised on unnatural, inflammatory diets with high omega-6 levels, and plenty of toxins, and are actually more damaging for the environment. Krill are lower on the food chain, so krill oil packs fewer toxins, and a more sustainable harvest.

Dose matters

While quality certainly tops quantity, it pays to know the right amount of fish oil to maximize your benefit. You want to take at least 250-500 mg a day of DHA and EPA combined, with higher doses recommended for specific conditions such as depression, pregnancy, or high triglycerides.[ref url=”https://www.who.int/nutrition/topics/FFA_summary_rec_conclusion.pdf?ua=1″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/12588750″]

Overall, the higher the dose, the more likely you are to see benefits. In one study, 900 mg of DHA a day improved learning and memory in older adults.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20434961″] Doses up to 3000 mg a day have been studied and deemed safe by the USDA.[ref url=”https://health.gov/dietaryguidelines/dga2010/dietaryguidelines2010.pdf”] Just remember that a small dose of high-quality omega-3-rich oil is more beneficial than a larger dose of oxidized or contaminated oils.

Each serving of Omega Krill Complex (2 softgels) contains 885 mg of DHA and 480 mg of EPA. Take two, twice a day, with food, and feel content knowing you’re taking one of the most powerful, high-quality omega-3 supplements on the market.

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