If you want to reduce your risk of dementia, you need to focus on two often overlooked blood tests that have powerful effects on brain health. Multiple studies show that optimal Omega 3 status and Homocysteine levels dramatically reduce dementia risk — but both must be addressed in order to truly support long-term brain function. I want to teach you how to test for these markers and the incredible results that come with optimizing them.
What are Omega 3s and Why Do They Matter?
Omega 3s, as I’ve written about previously (https://authentichealth.com/omega-3s-super-important-and-youre-probably-deficient/), are a type of essential fatty acid primarily located in the membranes of our cells. They serve many roles: resolving inflammation, keeping the cell membrane flexible and fluid, and encouraging proper brain tissue development. Our brains are full of Omega-3s, particularly in the form called DHA. We can get Omega 3s in our diet from fatty fish, like salmon, mackerel, anchovies, sardines, and herring. However, most people we analyze in our practice are deficient in Omega 3s and will require some amount of Omega 3 supplementation using fish oil. Unless you are consuming fatty fish 3-4 times per week, chances are that you are low in Omega 3s!
Many people, including myself, focus on consuming fatty fish as well as take Omega 3 supplementation in order to protect their brains from dementia. Studies show that those with high levels of Omega 3s in their blood have a 10-20% reduction in all forms of dementia. But there is a catch, highlighted by the Omega-AD study in 2019, where researchers studied the interaction between Omega 3 status and homocysteine directly. In order for Omega 3s to effectively get into brain tissue and reduce dementia risk, you also had to have a low homocysteine (defined as <11) level.
Homocysteine: A Marker for Dementia Risk
So let’s move on to homocysteine. Homocysteine is a molecule created during methylation, an important cycle in the body. Without getting too complex, methylation is the process of moving carbon units from one molecule to another. These carbon units are called “methyl groups” that, once placed on another molecule, dramatically alter its function.
This may sound basic; but methylation is incredibly important, as it serves to:
- Repair DNA
- Alter gene expression
- Promote enzyme reactions
- Tag molecules for degradation
- Allow molecules to be easily eliminated from the body
- Balance neurotransmitters and Omega 3s
Homocysteine can serve as an imperfect measure of how well your methylation cycle is running. The higher the homocysteine, the more likely that methylation is not happening efficiently. And as homocysteine rises, it starts creating problems:
- Disrupts the pathways used to make nitric oxide, which is necessary for your blood vessels to dilate and serves as a potent antioxidant
- Increases inflammation in the brain as a neurotoxin
- Promotes the accumulation of amyloid proteins and tau, two pathological markers of Alzheimer’s disease
For most people, simply increasing B-vitamins (namely folate, B12, riboflavin, and B6) reduces homocysteine levels and improves overall methylation. Desirable levels of homocysteine are less than 10 for most people. When levels are above 13 over a long period of time, there is serious concern for future brain damage. The 2010 VITA-COG study showed that over two years of supplementation, B vitamins slowed the rate of brain atrophy on average by 30% but up to 50% in those who started with the highest homocysteine level (>13). Another 2011 study showed that for every 5 point increase in homocysteine, you have a 40% increased risk of dementia. For those who reduced their homocysteine levels using B vitamins during the study, they saw a 20% reduction in dementia from baseline.
How to Test for Omega 3 Status and Homocysteine
Homocysteine is a simple blood test that you can get at a doctor’s office. Insurance may cover it if you have heart disease but out-of-pocket costs are around $40-$50. I recommend getting a baseline with the goal to be less than 10. If elevated, repeat the test three months after starting B vitamin supplementation (more on that below).
Omega 3 testing is a little harder to test, as only certain lab companies can run this. Since 90%+ of the clients we check within our precision health program are deficient, the simplest option is to just assume you are low, too. If you want to check your levels, I would advise ordering it directly from OmegaQuant, the company that invented the test. You want to aim for an Omega 3 Index of >8%. If you are low, it’ll take 4-6 months of supplementation to raise your levels.
How Should I Supplement?
For the B vitamins, I recommend looking for a product that only contains methylated B vitamins — these are much easier to absorb and more powerful at improving homocysteine levels. Look for products specifically designed for methylation, containing an optimal dose of methylated B12, folate, riboflavin, and B6 in it.
Since the supplement space is riddled with poorly crafted options, it’s important to seek out high-quality and respected brands:
- Authentic Health F1, 1 capsule twice daily (our very own formulation that contains the optimal ratios of B vitamins + a bunch of other important minerals)
- Thorne Methylguard, 1 capsule twice daily
For Omega 3s, I first recommend increasing your consumption of fatty fish (salmon, mackerel, anchovies, sardines, herring) to 3-4 times per week (i.e. Two meals + leftovers). For supplementation, I prefer:
- Authentic Health F2, 3 capsules twice daily (our very own formulation that contains a unique powdered Omega 3 + a bunch of other necessary fats)
- Thorne Super EPA, 1 capsule twice daily
Our Authentic Health products are specifically crafted to optimize nutrient status based on patterns we were seeing in our patients. You can find our F1 and F2 products in-office or at www.shopauthentichealth.com
Thorne is a well respected supplement company based in South Carolina that creates high-value products.You can get 20% off Thorne supplements through this link (https://www.thorne.com/u/authentichealth).
I would caution anyone from purchasing supplements from Amazon or a large-box store. Supplements, especially Omega 3s, have a shelf-life and must be stored properly. Buying directly from the source is the only way to ensure you’re getting a fresh batch that contains exactly what it says on the bottle. Secondly, Amazon is notorious for selling fake products!
High Omega 3 + Low Homocysteine = Dementia Prevention
Dementia is an incredibly complex disease process which is why it has been so difficult to diagnose and treat. Yet studies show that a majority of dementia cases are likely preventable through lifestyle factors, including optimizing homocysteine and Omega 3 levels. Dementia prevention, starting now, is the best opportunity that we have at keeping our brains healthy and our memories intact.