How do omega-3 and omega-6 fatty acids affect brain function? Can they alleviate symptoms of ADHD?

Omega-3 and omega-6 fatty acids are essential for the overall health of the body. They play an important role in the development and functioning of the nervous system. They improve memory, concentration, reduce stress, aggression, and the risk of depression. Numerous studies have shown that they can also mitigate the symptoms of ADHD in both children and adults.

What should you know about essential fatty acids (EFAs)?

Omega-3 fatty acids (docosahexaenoic acid – DHA and eicosapentaenoic acid – EPA) and omega-6 fatty acids (gamma-linolenic acid – GLA) are essential polyunsaturated fatty acids (PUFAs). They are a fundamental component of all cells in the body. They influence the function of various organs and tissues, including the skin, hair, joints, heart, and the brain. Omega fatty acids form the cell membrane of nerve cells, stimulate synapse development, and facilitate the transmission of nerve impulses. They also impact the hippocampus, which is responsible for forming new memories, retention, and learning.

The human body is unable to synthesize essential fatty acids (EFAs) on its own, so they need to be obtained from food.

Unfortunately, this can be challenging. Plant and animal products are major sources of omega-6 fatty acids, which are consumed much more frequently than omega-3-rich fish. This disrupts the ideal ratio between the two, which should be around 5:1 (with a predominance of omega-6). In the diets of most Brits, especially children, these proportions are significantly disturbed. Meat dishes are much more common on our plates than fish, which negatively impacts our health. Additionally, we often consume products rich in trans fats, which lower omega-3 levels.

Maintaining a balance in EFA proportions is important for everyone, but particularly crucial for individuals with neurodevelopmental disorders and those taking psychostimulant medications. Medications from this group can have a range of side effects, including appetite suppression, which carries the risk of malnutrition. Numerous studies indicate a connection between poor-quality diet, omega-3 deficiency, and exacerbation of ADHD symptoms. Nutritional deficiencies are believed to weaken the effects of comprehensive therapy and, consequently, intensify mental and neurodevelopmental disorders.

The role of EFAs in the treatment of ADHD:

Research on the impact of EFAs on ADHD is still ongoing, but the beneficial effects of omega-3 and omega-6 fatty acids on neurodevelopmental disorders have already been demonstrated. It is believed that proper supplementation of fish and plant oils can alleviate symptoms associated with ADHD, such as hyperactivity, concentration deficits, and depressive states.

A study published in the journal “Nutrition” found that children with ADHD who took an omega-3 fatty acid supplement for 12 weeks had significant improvements in their symptoms, compared to children who took a placebo. This study involved 92 students aged 6-18 with ADHD who were given omega-3 fatty acids or a placebo for 12 weeks. It was found that children in the experimental group showed improved focus and attention compared to the control group [3]. Other studies have shown that omega-3 supplementation reduces impulsivity [2]. While the improvement may not be as significant as with psychostimulant medications or atomoxetine, it is still evident and statistically significant.

Another study, published in the journal “Pediatrics“, found that adults with ADHD who took an omega-3 fatty acid supplement for 12 weeks had significant improvements in their symptoms, compared to adults who took a placebo.

Importantly, omega-3 and omega-6 fatty acid supplements have a high safety profile and are well-tolerated by the body. Therefore, it is recommended to use them alongside standard therapy as a complementary approach.

Here are some tips for getting enough omega-3 fatty acids in your diet:

1. Omega-3 Sources: Algae, seaweed, seafood, and cold-water fish such as salmon, herring, tuna, mackerel, and trout are excellent sources of omega-3 fatty acids. The content of DHA and EPA can vary depending on the species and physiological condition of the fish, as well as the fishing location. It’s worth noting that farmed fish may have significantly lower levels of EFAs compared to wild fish and may also contain harmful toxins such as dioxins, mercury, or lead.
2. Valuable GLA Sources: Plant oils like cold-pressed evening primrose oil are considered valuable sources of GLA. Pumpkin and sunflower seeds, sesame seeds, almonds, peanuts, and avocados are also rich in omega-6 fatty acids.
3. Limit your intake of vegetable oils, such as corn oil, soybean oil, and sunflower oil.

For adults and children with neurodevelopmental disorders, in addition to a balanced diet rich in omega-3 and omega-6 sources, considering EFA supplementation may be beneficial. ADHD often coexists with eating disorders, lack of appetite, insomnia, and depression, which can increase the demand for nutrients. When choosing dietary supplements, pay attention to the content of DHA, EPA, and GLA in each dose, as well as the proportions of omega-3 and omega-6 fatty acids. Avoid unnecessary additives in the supplement. It is advisable to consult with a healthcare professional before starting any supplementation.