Rapid Effects of Omega-3

Fats on Brain Function

Seth Roberts
University of California, Berkeley

Outline

background
choosing a dose
2 self-experiments
other people, other effects
conclusions

Chemical Background
omega-3 fats are polyunsaturated fats
Three versions vary in number of carbons:
18 (ALA), 20 (EPA), 22 (DHA)
ALA in plants. EPA & DHA in fish. Humans
make EPA & DHA from ALA.
Flaxseed oil rich in ALA.
Brain 2/3rds fat (not counting water). DHA
most abundant fat.

Health Effect?
1972 Eskimos much less heart disease
than Danes. Much more EPA & DHA in
blood.
Now: Effect of fish oil on heart disease not
entirely clear.
Now: Inconsistent effects on mood
Now: Several studies correlate fish
consumption & better cognition in elderly
Now: Consistently improves ADHD

How I Got Involved

The Shangri-La Diet (SLD) showed how to
drink olive oil & lose weight.
Many SLD dieters reported better sleep.
Due to omega-3? I took flaxseed oil
capsules one evening.
Next morning my balance was better.
Could this be confirmed?

Measuring Balance

Measuring Balance

Slow learning, continues for a long time

One test/day, to keep learning constant
30 trials/session the most I could bear
Took about 15 minutes
Every morning. Before any flaxseed oil
that day.

What Dose?

What Dose?

What Dose? Conclusions

3 T/day flaxseed oil better than 2 T/day
4 T/day about the same as 3 T/day
Dose effect inconsistent with placebo
effect. (Initial effect also inconsistent.)
With other effects of omega-3 the best
dose is unclear.

Expt 1: flaxseed oil vs olive oil

Took 4 T/day flaxseed oil most days (4 T
flaxseed oil contains 28 g ALA)
For 9 days took 4 T/day olive oil instead

Expt 1: balance results

Expt 1: memory-scan measure

Expt 2: memory-scan measure

Each test: 5 blocks of 100 digits each.
Took about 4 minutes.

Expt 1: memory-scan results

Expt 1: arithmetic measure

Simple arithmetic problems, randomlychosen:
5+3, 7-4, 7*8
Answer (type answer, hit return) as quickly
as possible. Measure of performance is
reaction time.
100 problems/session. Each session took
about 2 minutes.

Expt 1: arithmetic results

Expt 1: digit-span measure

Typical digit span task. See digits 1/sec in
center of screen. 3 sec pause. Test: recall
all digits in correct order.
Adaptive staircase: number of digits
increases after correct answer, decreases
after incorrect answer.
About 15 trials/session. Takes about 8
minutes.

Expt 1: digit span results

Expt 2: flaxseed oil vs. nothing

Took 4 T/day flaxseed oil most of expt.
For 12 days, stopped taking flaxseed oil

Expt 2: balance results

Expt 2: memory-scan results

Expt 2: arithmetic results

Expt 2: digit-span results

Summary of t values
Experiment
Measure

vs. olive oil

vs. nothing

balance

>5

memory scan

arithmetic

digit span

Other People
Tim Lundeen, software developer, Bay
Area. Simple arithmetic.
Sander Van de Cruz, graduate student,
Copenhagen University. Iconic memory
task.
My mom. Balance test.

Tim Lundeen

Sander Van De Cruys

My Mom

Other Effects
Gums better (less inflammation)
Sports injuries better (less pain & swelling)

Dental Health
Me. Dentist noticed gums not inflamed.
Never before like this.
Tyler Cowen, Marginal Revolution. Gum
surgery cancelled.
Three other people.

Dental Health: Tyler Cowen

January 2007. Gum specialist: Youll
need surgery either right now, or within a
few months. We cut open the gum, clean
out the inflammation, and sew your mouth
right back up. Only sometimes do we have
to eliminate the tooth.
July 2007. Gum surgeon: We can cancel
this mornings surgery, it seems OK for
now.

Sports Injuries
Starting taking flaxseed oil (2 T/day) because of
Cowen story. Gums stopped bleeding.
Full contact fighting leads to all kinds of sprains,
strains, dislocations, etc. Ever since I started
taking it --in caplets, equivalent of 2 tablespoons
a day--I have noticed a big reduction in the
number of small injuries, and a reduction in
recovery time for those injuries.

Sports Injuries (cont.)

I used to have to take four Advil every day
before I went to class because I was so
sore from the previous days. Now I don't
take any--and I haven't changed anything
other than the flaxseed tablets.
Stopped taking flaxseed oil. In about 10
days, soreness and bleeding gums
returned.

Placebo Effect?
Placebos never show a dose effect. This
does (2 vs 3 T/day).
Placebos never have unexpected effects.
This does (dental & sports injury effects).

Conclusions: Substance
Flaxseed oil produces rapid improvement
in cognitive functions and balance.
Improvement disappears slowly.
Omega-3 the crucial ingredient
Best dose around 3 Tablespoons/day (=
350 calories). Health benefits clear with 2
T/day.

Conclusions: Method
Self-experimentation allowed fast, flexible
study of accidental effect. Long ingestion
better digestion.
Got source (flaxseed oil) & dose right.
Benefits much clearer than before.
Blogging caused others to try.
Methods of cognitive psychology can
improve health. Optimize brain optimize
body.