Your Brain on Omega-3, a Tantalizing Discovery!

Summary

本视频探讨了Omega-3脂肪酸对大脑健康的影响，特别是DHA和EPA的作用。研究表明，DHA能增强脑细胞间的交流，而EPA有助于减少大脑炎症。尽管观察性研究显示高DHA水平与降低痴呆风险有关，但随机对照试验的结果却不一致。一项关键发现表明，只有在Omega-3水平高的情况下，B族维生素才对大脑健康有益。视频还讨论了如何通过合理剂量的Omega-3和B族维生素补充剂来改善大脑性能，同时强调了健康饮食的重要性。

Takeaways

• 🧠 欧米伽-3脂肪酸由DHA和EPA两种脂肪组成，对大脑健康至关重要。
• 🧪 DHA有助于大脑细胞壁的柔软和灵活，促进细胞间交流，而EPA则有助于减少大脑炎症。
• 📊 弗雷明汉后代研究发现，血液中DHA水平最高的人群患痴呆症的风险比最低的人群低49%。
• 🧐 尽管观察性研究表明DHA水平与痴呆风险降低有关，但随机对照试验的结果并不一致。
• 🔍 一项名为VITACOG的研究发现，B族维生素与欧米伽-3的结合可能对大脑健康有额外益处。
• 💊 研究指出，B族维生素可能帮助欧米伽-3通过血脑屏障进入大脑，发挥其作用。
• 📉 一些研究显示，欧米伽-3补充剂对大脑健康有益，而其他研究则没有发现这种效果。
• 🥗 健康饮食是获取B族维生素的首选方式，包括绿叶蔬菜、豆类、扁豆和富含欧米伽-3的鱼类。
• 💊 作者选择了一种多维矿物质补充剂来确保获得推荐的B族维生素日摄入量，同时避免过量。
• 🧘‍♂️ 除了欧米伽-3和B族维生素，还有其他多种方法可以帮助保护大脑，减少患痴呆症的风险。

Q & A

什么是Omega-3脂肪酸，它由哪些成分组成？

Omega-3脂肪酸是一种多不饱和脂肪酸，由DHA和EPA两种脂肪组成。DHA对大脑健康至关重要，有助于大脑细胞壁的柔软和灵活，而EPA则有助于减少大脑中的炎症。

为什么一些研究显示Omega-3对记忆和认知有显著提升，而其他时候似乎没有帮助？

这种差异可能与个体的B族维生素水平有关。研究表明，只有当血液中Omega-3水平较高时，B族维生素才对大脑健康有益。

Framingham Offspring研究发现了什么与DHA水平和痴呆风险之间的关系？

Framingham Offspring研究显示，血液中DHA水平最高的人与最低的人相比，患痴呆症的风险降低了49%，这意味着他们可以多活大约4.7年而没有痴呆症。

为什么需要进行随机对照试验来确定Omega-3对大脑健康的影响？

随机对照试验可以确定因果关系，而不是仅仅显示事物之间的关联。这种试验通过将参与者随机分配到接受Omega-3补充剂的组和接受安慰剂的组，来评估Omega-3补充剂是否真正对大脑性能有影响。

VITOG试验是什么，它与Omega-3和B族维生素有什么关系？

VITOG试验是一项大型研究，发现服用B族维生素的人在两年内大脑萎缩减少了29.6%。进一步的分析显示，这种益处只在血液中Omega-3水平高的人群中出现。

为什么B族维生素对于Omega-3脂肪酸的作用很重要？

B族维生素可能有助于形成磷脂酰胆碱，这是一种帮助Omega-3脂肪酸通过血脑屏障进入大脑的物质。一旦Omega-3进入大脑，它就可以开始发挥作用。

为什么在考虑补充Omega-3和B族维生素时，需要考虑剂量？

过高的剂量可能会带来健康风险，例如Omega-3的高剂量与心房颤动的风险增加有关。因此，选择适当的剂量对于确保补充剂的安全性和有效性至关重要。

在健康人群中，Omega-3补充剂对记忆力有何影响？

一项综合了25个随机对照试验的元分析显示，Omega-3补充剂对健康人群的记忆力有小幅但统计学上显著的益处。

为什么需要通过多种研究来理解Omega-3和B族维生素对大脑健康的影响？

不同的研究可能会得出不同的结果，有些研究可能显示Omega-3补充剂对大脑健康有益，而其他研究则可能没有发现这种效果。通过考虑多个数据集，我们可以更全面地理解这些营养素的作用。

为了确保B族维生素的充足摄入，有哪些食物是好的来源？

绿叶蔬菜、豆类、扁豆和鱼类，尤其是三文鱼，是B族维生素的良好来源。

Outlines

00:00

🧠 欧米伽-3与大脑健康的新发现

本段介绍了欧米伽-3脂肪酸对大脑健康的影响，特别是DHA和EPA两种脂肪的作用。DHA是大脑细胞壁的构建块，有助于细胞间的通信，而EPA则能减少大脑中的炎症，这与认知衰退和神经退行性疾病如阿尔茨海默病有关。研究显示，DHA水平高的人群患痴呆症的风险较低。然而，并非所有研究都支持欧米伽-3的积极作用，因此需要进一步的随机对照试验来确定其效果。

05:01

🔬 欧米伽-3与B族维生素的协同作用

这段内容探讨了B族维生素对于欧米伽-3发挥效果的重要性。研究发现，B族维生素有助于欧米伽-3通过血脑屏障进入大脑，从而发挥其对大脑健康的益处。然而，这一发现并非无争议，其他研究并未显示出欧米伽-3对大脑健康的明显益处。因此，尽管B族维生素可能有助于欧米伽-3的效果，但目前还不能确定这一点。此外，对于健康人群而言，欧米伽-3补充剂的效果尚不明确，需要更多的研究来验证。

10:02

💊 欧米伽-3和B族维生素的补充建议

最后一段讨论了如何通过补充欧米伽-3和B族维生素来保护大脑和降低痴呆风险。作者个人选择了适量的欧米伽-3补充剂，并强调了健康饮食的重要性。同时，作者提到了自己创建的补充剂品牌，以及如何根据研究数据调整B族维生素的剂量。此外，作者提醒观众，每个人的情况不同，因此在补充任何营养品之前应考虑个人需求。

Keywords

💡Omega-3

Omega-3是一种多不饱和脂肪酸，对人体健康至关重要，尤其是对大脑健康。在视频中，Omega-3被提到是因为其由两种脂肪酸DHA和EPA组成，这两种脂肪酸在大脑健康中扮演着重要角色。DHA有助于保持脑细胞膜的柔软和灵活，而EPA则有助于减少大脑中的炎症。视频强调了Omega-3对改善大脑性能和降低痴呆风险的潜在益处。

💡DHA

DHA（二十二碳六烯酸）是Omega-3脂肪酸的一种，是大脑健康的关键组成部分。在视频中，DHA被描述为大脑的“构建块”，有助于脑细胞之间的沟通，从而支持思考、学习和记忆。DHA水平较高的个体在研究中显示出较低的痴呆风险，这突显了DHA在维持认知功能中的重要性。

💡EPA

EPA（二十碳五烯酸）是Omega-3脂肪酸的另一种形式，它在视频中被比喻为大脑中的“消防员”，有助于减少炎症。慢性炎症与认知衰退和神经退行性疾病（如阿尔茨海默病）有关。因此，EPA在维护大脑健康和预防神经退行性疾病方面起着关键作用。

💡认知衰退

认知衰退是指思考、记忆和学习能力的下降，这在视频中与痴呆和神经退行性疾病相关联。Omega-3脂肪酸，特别是DHA和EPA，被认为可能有助于减少认知衰退的风险，因为它们对大脑健康具有积极影响。视频中提到的研究显示，高DHA水平与较低的痴呆风险相关。

💡痴呆

痴呆是一种认知功能严重下降的疾病，影响记忆、思维和行为。在视频中，痴呆与大脑中的炎症和神经退行性变化有关。Omega-3脂肪酸，特别是DHA，被研究是否能够降低发展成痴呆的风险，因为它们对大脑健康有积极作用。

💡B族维生素

B族维生素是一组水溶性维生素，对维持身体多种功能至关重要，包括大脑健康。在视频中，B族维生素与Omega-3的协同作用被探讨，因为它们可能帮助Omega-3通过血脑屏障进入大脑，从而发挥其对认知功能的潜在益处。

💡随机对照试验

随机对照试验是一种科学研究方法，通过随机分配参与者接受治疗或安慰剂，以评估治疗效果。在视频中，随机对照试验被用来评估Omega-3补充剂对大脑性能的影响，结果显示结果不一，这强调了在医学研究中处理不确定性的重要性。

💡炎症

炎症是身体对损伤或感染的自然反应。在视频中，炎症被提到是大脑中的“小火”，如果不加以控制，慢性炎症可能导致认知衰退和神经退行性疾病。Omega-3中的EPA有助于减少这种炎症，从而可能有助于保护大脑健康。

💡血脑屏障

血脑屏障是一种保护机制，阻止某些物质从血液进入大脑。在视频中，血脑屏障被提到是Omega-3进入大脑的障碍，而B族维生素可能帮助Omega-3通过这一屏障，从而在大脑中发挥作用。

💡同型半胱氨酸

同型半胱氨酸是一种氨基酸，其血液中的水平可以作为B族维生素状态的指标。在视频中，同型半胱氨酸水平较低与健康的B族维生素水平相关，而Omega-3补充剂在B族维生素水平健康的个体中显示出对大脑性能的改善效果。

💡多维生素和矿物质补充剂

多维生素和矿物质补充剂是一种营养补充品，含有多种维生素和矿物质。在视频中，提到了使用多维生素和矿物质补充剂来确保B族维生素的充足摄入，以支持大脑健康和认知功能。

Highlights

一项突破性发现颠覆了我们对Omega-3和大脑健康关系的理解。

Omega-3由两种脂肪DHA和EPA组成，DHA是大脑的构建块，EPA则像大脑中的消防员。

Framingham Offspring研究表明，血液中DHA水平最高的人患痴呆症的风险比最低的人低49%。

高DHA水平的人大脑中较少出现称为淀粉样蛋白斑块的粘性蛋白团块。

观察性研究显示，随着DHA饮食摄入量的增加，发展成痴呆症的风险降低。

随机对照试验的结果对于Omega-3对大脑健康的影响是混合的。

2010年的VITACOG试验发现，B族维生素能减少大脑萎缩，但这一效果仅在Omega-3水平高的人中观察到。

2019年的研究再次分析了2006年的数据，发现健康的B族维生素水平下，Omega-3补充剂能改善大脑性能。

B族维生素可能帮助制造磷脂酰胆碱，这是将Omega-3带入大脑所需的物质。

尽管有两项数据集表明B族维生素对Omega-3帮助大脑有益，但我们不能确定性地断言这一点。

2010年的研究没有发现Omega-3补充剂对大脑性能有任何益处，可能是因为两组都没有显示出大脑功能的下降。

SS-2研究没有发现Omega-3和B族维生素对大脑有益，可能是因为没有测量维生素B水平。

LIPID DIET研究也没有发现Omega-3和B族维生素的明显益处，可能是因为两组的大脑功能下降都比预期小。

对于健康人群，Omega-3可能对记忆有改善作用，但效果可能很小，且可能仅限于不常吃鱼的人。

为了确保B族维生素水平健康，推荐通过健康饮食和补充剂来获取。

Omega-3的补充剂剂量应适中，以避免增加心房颤动等心脏问题的风险。

除了Omega-3和B族维生素，还有其他方法可以保护大脑，减少痴呆症的风险。

Transcripts

a groundbreaking discovery is

overturning everything we thought about

omega-3 and brain health there's a

missing link that explains why some

studies show remarkable boosts in memory

and cognition while other times omega-3

doesn't seem to help at all this missing

piece it shows us a path forward for how

we should use omega-3 to improve our

brain performance I'm going to walk us

through the details and by the end

explain how I take omega-3 to get the

most benefits omega-3 is made up of two

fats called DHA and EPA DHA is like a

building block for our brain it helps

make the walls of our brain cells soft

and flexible this is good because it

lets our brain cells talk to each other

easily which helps us think learn and

remember things EPA on the other hand is

like a firefighter in our brain

sometimes these tiny fires or

inflammation can happen in our brain

which isn't good chronic inflammation in

the brain it's been linked to cognitive

decline and neurodegenerative diseases

such as Alzheimer's so based on how

these fats work there's a very good

reason to be excited about the potential

that omega-3 can improve brain

performance and reduce our chances of

getting dementia plus when we observe

what happens in people the results are

pretty exciting in the Framingham

Offspring study over a 7-year period

people with the highest levels of DHA in

their blood had a 49% lower risk of

getting dementia compared to people with

the lowest levels so in other words they

could live an extra 4.7 years without

dementia that is huge we also see that

people with lower DHA levels have more

buildup of sticky protein clumps called

amals in their brains whereas people

with higher DHA levels tend to have

healthier brain volumes but if we just

look at one study and cherry pick data

we can easily be led astray instead if

we look at a metaanalysis that combined

21 observational studies together again

we see that as dietary intake of DHA

increases the risks of developing

dementia decrease all looks well so far

but here is where the conversation needs

new on what I've shared so far are

called observational studies this means

they show us links between things but

not causation so for example when ice

cream sales go up so too do the number

of shark attacks but does that mean that

eating ice cream causes shark attacks

well of course not both ice cream sales

and shark attacks they increase during

the summer because more people are at

the beach and it's hot outside so while

they happen at the same time one doesn't

cause the other so to figure out if

Omega-3 really does improve brain health

we need to look at what we call

randomized control trials this is where

one group gets the Omega-3 supplements

and the other group gets a pretend pill

that doesn't do anything then we have a

look at how each group does this way we

can figure out if omega-3 really does

have an effect on brain performance but

here is where the problems begin and

where a tantalizing Discovery has been

made when we look at the randomized

control trials the results are mixed for

example in 2006 Omega-3 supplements

compared to to the pretend pill it

didn't improve brain performance then in

2010 another trial showed no benefit

either but in 2019 a study found

something different in this study

Omega-3 supplements improved brain

performance by 7.1% and reduced demure

symptoms by

22.3% so how do we make sense of these

mixed results and how should we

supplement with omega-3 to get these

brain health improvements well here is

the tantalizing Discovery that's been in

the works for well over a decade back in

2010 a big study called the vitog trial

was done in this study people were split

into two groups one group got the B

vitamins and bear with me because all of

this relates back to omega-3 and the

other group were given the pretend pill

over 2 years the people taking B

vitamins had

29.6% less brain shrinkage than the

other group but here's the really

interesting point that relates to

omega-3 in 2015 researchers looked at

the vitog data again and found something

fascinating it turns out that the

benefits of B vitamins for brain health

were only seen in people with high

levels of Omega-3 in their blood and get

this for people with high omega-3 levels

B vitamins didn't just reduce brain

shrinkage by 29.6% they reduced it by a

whopping 40% but for people with low

omega-3 levels B vitamins didn't help at

all but while this is very exciting it's

just one study and one data set we need

to look at more results to understand

the full picture so remember that study

from 2006 where Omega-3 supplements

didn't help well in 2019 researchers

took another look at the data now a

marker for healthy B vitamin levels is

low homoy levels and when we look at

people with low homoy levels as in

they've got healthy B vitamin levels

Omega-3 supplements improved brain

performance by 7.1% and reduced dementia

symptoms by

22.3% but for people with low B vitamin

levels omega-3 didn't help at all so now

we have two different data sets showing

that Omega-3 supplements seem to help

the brain but only if we've got healthy

levels of B vitamins but before we rush

out to buy omega-3 and B vitamin

supplements we need to take a closer

look at some of the other studies to

make sure that we get the doses right so

first why do we need B vitamins to see

the benefits of Omega-3 well the

researchers from the 2019 study think

that B vitamins help make something

called phosphatide dicholine which is

needed to carry omega-3 past the bloodb

brain barrier and into the brain once

omega-3 gets into the brain that's where

it can start to help but more work is

needed before this can be said with any

certainty and it's important to

acknowledge these unknowns medicine is

not black and white there's a lot we

don't know and to add to the confusion

we've looked at two data sets that each

suggest that B vitamins are needed for

omega-3 to help the brain but again we

cannot cherry pick data otherwise we'll

be led down the wrong path we need to

embrace this uncertainty because it all

relates to the supplement doses I use

there are three notable studies that

conflict with the two data sets we've

already gone through and we must address

them rather than sweeping them under the

rug a 2010 study didn't show any

benefits for Omega-3 supplements on

brain performance why well that study is

very difficult to interpret because

neither the omega-3 group nor the

pretend pill group showed any decline in

brain function over two years so we

couldn't tell if omega-3 helped or not

next is the big SS 2 study this study

gave omega-3 along with vitamins like c

e and zinc but it didn't give B vitamins

this study didn't find brain benefits

from omega-3 and they didn't measure the

vitamin B levels so we can't go back and

check like we did for the other two data

sets finally in the lipid die diet study

which did use omega-3 and B vitamins no

clear benefit was found however the

decline in brain function in both groups

was much smaller than anticipated which

made it difficult to know whether

omega-3 and B vitamins helped and I'm

showing you these conflicting studies to

add Nuance to the conversation in

medicine we have to deal with

uncertainties some studies show a

benefit from Omega-3 supplements on

brain health While others don't so while

there's a good chance that B vitamins

help omega-3 work better for the brain

we can't say it with 100% certainty just

yet we need more studies and it's better

to admit the uncertainty rather than

cherry-picking data to fit a story the

final piece of the puzzle that we need

to talk about before I can bring it all

together and discuss the doses of

Omega-3 and B vitamins is populations so

all of the studies I've mentioned so far

were done in people that had Dementia or

some kind of cognitive decline but what

about for healthy people can omega-3

improve memory for them and we're going

to go straight to the top and look at a

metaanalysis that combined 25 different

randomized control trials together and

when we have a look at the graph here a

shift to the right indicates a benefit

from omega-3 and if the studies cross

the center line there's no effect you

can see it's a bit of a mess but when

the data is combined the bottom Diamond

has fully shifted to the right

indicating a benefit from Omega-3

supplements but while this is a

statistically significant benefit how

big is the effect well unfortunately it

is quite small and it's possible that

the small benefit is limited to people

who don't eat fish overall though while

we still have some unanswered questions

it's likely that having he healthy B

vitamin levels is needed to see the full

brain effects from omega-3 but how can

we make sure that we have healthy levels

of B vitamins well a healthy diet always

comes first with leafy green vegetables

beans lentils and fish especially salmon

are great sources of B vitamins and to

make sure that I reach the recommended

daily intake of all of the B vitamins

every single day I wanted to use a lowd

do supplement I didn't want to Mega dose

so I had two choices I could take a b

vit complex or a multivitamin and

mineral supplement so I elected to go

with the multivitamin and mineral option

why because of the cosmos studies which

showed that taking a daily multivitamin

and mineral supplement can improve

cognition and memory but there was a

problem all of the multivitamin and

mineral supplements I found had way too

high doses and that's not what I wanted

plus the forms of the vitamins and

minerals weren't to my liking and that's

why I created microvitreoretinal

the B vitamin content from 50% of the

recommended daily intake to 75% and that

was based on the data that I've shared

with you in this video and because B12

is harder to absorb I increased the dose

a bit further I also included TMG not

only for its effects on exercise

performance but it also lowers

homosysteine levels which we talked

about earlier in the video and right now

I'm working hard on formula version 6

that should be ready in about 6 months

but just because I take the supplement

does in no way mean that you should as

well everyone is different so it's

important that you decide what works

best for you for omega-3 again I didn't

want to use high doses why because

taking too much omega-3 has been linked

to an increased risk of a heart problem

called atrial fibrillation and this

condition increases the risk of having a

stroke so that's why I stick to 1 gr of

Omega-3 every day as a mixture of EPA

and DHA and I do this not only for the

potential brain benefits but also

because the right dose of Omega-3 can

help protect the heart in this video

we've covered only omega-3 and B

vitamins but there's lots of other

things we can do to protect our brains

and reduce the risk of dementia and I go

through all of it in the next video here