Omega-3: A Natural Solution for Enhancing Focus and Reducing Symptoms in ADHD
The Power of Essential Fats for Brain Health and Behavior Management
Today, we're diving into the remarkable world of Omega-3 fatty acids and their transformative potential, especially for individuals experiencing symptoms of ADHD. Whether you're a parent looking to support your child's development or an adult seeking to enhance cognitive function, Omega-3s could be a game-changer. Let's explore how these essential fats can make a difference and discover some researched product recommendations.
This is the first of a new kind of article/ newsletter. I’m still firmly engrossed in the world of mind and brain wellbeing using modern effective tools such as meditation, but I’m also a firm fan of whole body health. I’ve actually been a ‘health researcher’ since the late 90s. I often put into practice what I discover as I’m either researching for family, personal reasons or in the past, for my clients. I’m all for testing the ideas and analysing suggestions.
We should all know by now, how our diet and lifestyle can impact us positively, or negatively. And I’m pretty sick of families and adults alike, not being given the right kind of advice or motivation to help themselves. As many of us have discovered - our health services are filled with indoctrinated pill pushers and the good ones, they have their hand tied by threats of punishment if they go off script!
That said, most medics will not disagree with the potential for this particular supplement, as it’s well researched and carries no side effects. But … too many will pull out their scribing pad for some horrific prescription with devastating side effects that they neither understand nor care about, before discussing alternatives.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are essential fats that our body cannot produce on its own. They play a crucial role in brain function, inflammation reduction, and overall health. The three main types are:
ALA (alpha-linolenic acid): Found in plant oils like flaxseed and walnuts.
EPA (eicosapentaenoic acid): Found in fish and seafood.
DHA (docosahexaenoic acid): Also found in fish and seafood, critical for brain health.
The Science Behind Omega-3, ADHD and Brain Health
Numerous studies have highlighted the benefits of Omega-3 fatty acids for brain health, particularly in managing symptoms of ADHD. For instance, a study published in Pediatrics found significant improvements in behavior and learning in children with developmental coordination disorder when supplemented with high doses of Omega-3. Another research highlighted in Journal of Attention Disorders showed that higher doses of DHA and EPA improved cognitive function in children and adolescents with ADHD.
Omega-3 for ADHD
1. **Improves Focus and Attention**:
Omega-3 fatty acids, particularly EPA and DHA, have been shown to improve attention span and reduce hyperactivity in children with ADHD. This makes them a valuable addition to the diet of anyone struggling with focus issues.
2. **Reduces Hyperactivity**:
The anti-inflammatory properties of Omega-3s help in reducing the inflammation that may be associated with hyperactivity and impulsive behaviors often seen in ADHD.
3. **Enhances Cognitive Function**:
DHA, a major component of the brain, is crucial for maintaining the structure and function of the brain. Supplementing with DHA can help improve cognitive functions such as memory, learning, and problem-solving skills.
4. **Mood Regulation**:
Omega-3 fatty acids have been linked to improved mood and emotional regulation. This can be particularly beneficial for individuals with ADHD who may struggle with emotional dysregulation.
Real-Life Transformations
Personal stories often provide the most compelling evidence of a supplement's effectiveness. Here are two powerful anecdotes demonstrating the transformative potential of Omega-3 fatty acids.
Story One: A Mother's Journey with Her Son (that’s me!)
My son experienced a severe reaction to the MMR injections, leading to drastic changes in his behavior. By the time he became a toddler, he developed severe hyperactivity, compulsive behaviors, and an inability to control his actions. Having studied the relationship between diet and behavior since the 90s, I knew the importance of avoiding additives, sugars, and certain natural foods that in some can cause reactions (strawberries sent him off the wall!). When I introduced Omega-3 fatty acids and a multivitamin to his daily routine, the results were astounding. By the time he was 5, he was symptom-free!
Unfortunately, when his diet was later disrupted by changing attitudes, environment, turning into a teenager: the symptoms returned, highlighting the importance of consistent supplementation. (He’s back on them now at 26!)
Story Two: A Life-Changing Intervention
A friend of mine who worked with children involved in antisocial behaviors witnessed a miraculous transformation. One child, previously notorious for his disruptive behavior, became calm and pleasant after six months. The change was attributed to a wise psychiatrist who prescribed high doses of Omega-3 after the child’s mother begged for an alternative to the punishing side effects of medication. This intervention not only improved the child's temperament but also steered him away from a potential life of crime and imprisonment, simply by ensuring he had a healthy, functioning brain.
While it is important for food to fulfill our daily mineral and vitamin needs, it is unfortunate that various factors such as farming practices, water cleaning/filtration, and food production can have a negative impact. As a result, the nutritional value of the food we consume has decreased over time. Additionally, many individuals do not consume enough of the right foods to maintain, never mind enhance brain health.
Recommended Omega-3 Products
Some people prefer the Omega 3 from algae but these are versions of the fish oils that shouldn’t have an aftertaste. I recommend taking them with food.
Here are some top-quality Omega-3 supplements available on Amazon - the link should I hope, update according to your location. I also add the highly regarded company - British Supplements, perfect for those looking to add these essential fats to their diet without any unpleasant aftertaste. If you use British Supps, let them know they’re recommended, not just for their product but their ethics!
1. **Optimum Nutrition Enteric-Coated Fish Oil**
- **Store**: Amazon - check your country
- **Ingredients**: Fish Oil, Omega-3 Fatty Acids, Gelatin
- **Benefits**: Enteric-coated to reduce fishy aftertaste, high potency.
2. **Bioglan Super Fish Oil 2000mg**
- **Store**: Amazon - check your store
- **Ingredients**: Fish Oil, Omega-3 Fatty Acids, Gelatin
- **Benefits**: High strength, sustainably sourced, designed to reduce fishy aftertaste.
3. **Clean Vegan Omega 3 Supplement** (suitable for vegans)
- **Store**: British Supplements
- **Ingredients**: 170mg of Omega DHA from Algae
- **Benefits**: No fillers, binders, or bulkers. Manufactured in the UK with high potency and clean standards.
Of course feel free to browse all the products, check for any ingredients you don’t want in there and please do let me know if you find something worth recommending ~ I’ll update the list.
How to Use Omega-3 Supplements
From my research I’ve found these recommended doses for optimal results, it is often recommended to start with a "loading dose" for the first 12 weeks:
**Loading Dose**: 1.5 to 3 grams of EPA and DHA combined daily.
**Maintenance Dose**: After 12 weeks, reduce to 0.5 to 1 gram daily.
This strategy is designed to rapidly increase Omega-3 levels in the body to therapeutic levels, leading to noticeable benefits in managing ADHD symptoms. My personal experience with my son proved to be effective, while others who attempted to add omega 3 to their children's diets did not see any changes and eventually gave up. In my case, I opted for the most popular Omega 3 softgel and administered 6 capsules per day (approx 2400mg) for the initial 12 weeks, followed by 2 capsules per day (800mg) thereafter.
The loading dose is crucial in achieving positive results.
Imagine a life where your child feels less anxious, more in control, able to focus and happier? Imagine being that way yourself just by altering a few things in life.
Final Thoughts
My philosophy is to go for the smallest steps with the biggest wins early on. Whenever making changes to your life or habits, diet or lifestyle - this is one simple addition to your daily routine that fulfills that criteria.
Adding Omega-3 fatty acids to the diet can be a natural and effective way to support brain health, particularly for those with ADHD. By choosing high-quality supplements and following a structured dosing plan, you can harness the power of these essential fats to improve focus, reduce hyperactivity, and enhance overall cognitive function.
Feel free to leave your comments or questions below. Have you tried Omega-3 supplements? Share your experiences with us!
References
- [Oxford-Durham Study on Omega-3 for ADHD and ASD]
- [Study on DHA and Cognitive Function]
- [Study on DHA-rich Fish Oil and Cognitive Performance]
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If you have a friend or relative who's struggling with their own brain dancing around, or a child who is suffering hyperactivity or focus issues - please pass this on. The transformation with patience, is sooo worth it!