CLN Wiki · Nutrition
Omega-3
Omega-3s are not just fuel; they are structural building blocks for your brain's hardware.
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Definition
Term
=
Omega-3 — polyunsaturated fatty acids essential for human
health
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DHA (Docosahexaenoic acid) — primary structural component of
the brain
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EPA (Eicosapentaenoic acid) — primary anti-inflammatory
agent
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Brain Roles
Mechanism
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structure: DHA makes up 40% of the brain's polyunsaturated fats
.
function: increases membrane fluidity → faster neurotransmission
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mood: EPA reduces neuroinflammation, assisting in depressive symptom reduction
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Dosage & Sources
Practical
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general health: 250–500mg combined EPA+DHA / day
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cognitive focus: 1000–2000mg / day (aim for higher DHA ratio)
+
sources: fatty fish (salmon, mackerel), algae oil, fish oil capsules
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Risks & Ratios
Risk
!
deficiency widespread: most Western diets are omega-3 deficient
!
omega-6:omega-3 ratio matters — modern diet: 15:1 (optimal: 4:1 or lower)