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Omega 3 and 6 fatty acids have made headlines before for being extremely beneficial for a healthy heart. For this reason, omega-rich foods and supplements are often prescribed by doctors to elderly patients in order to lessen the risk of heart attack brought by age and lifestyle. However, Omega 3 & 6 fatty acids have much more benefits for senior citizens besides a robust vascular system.

A consistent supply of Omega 3 & 6 fatty acids is especially important because the body cannot produce these essential fatty acids on their own. Omega 3, in particular, is needed to produce the body’s alpha-linolenic acid (ALA) which is an important factor for digestion, regulating inflammation, and creating energy for the body. Omega 6’s linoleic acid (LA), on the other hand, is required to keep tissues elastic and healthy, particularly that of organs that keep our bodies running properly.

For older adults, Omega 3 & 6 fatty acids are especially important to combat the natural deterioration caused by ageing. Aside from keeping a healthy heart, here are some reasons how these essential fatty acids change the limitations of senior citizens:

One of the biggest complaints of older individuals is the frailty that comes with ageing. It is inconvenient and frustrating to not be able to do things as easily at the peak of your health, and frailty becomes the reason why seniors become less physically active, something that you need to keep a healthy lifestyle. Furthermore, mobility issues serve as markers of cognitive decline, but this can be prevented through an intervention early on.

According to a research paper funded by ActivHealth, Omega 3 fatty acids like docosahexaenoic acid (DHA) help in keeping older adults mobile and less frail. The study tested a group of women averaging 67 years in age and found that those who had a higher level of DHA have better gait speed, verbal memory and cognitive processing than those on placebo. (1)

As Omega 3 & 6 help keep your mobility even in your advanced years, it also helps you keep your brain in peak condition. These fatty acids have been found to be beneficial in preventing cognitive decline, as evidenced by a study on 246 healthy older people with DHA blood levels measured and cross-checked with their cognitive abilities for four years. The study showed that those with higher DHA and EPA levels have a 40% lower risk of cognitive decline. (2)

Aside from that, those with a higher level of blood DHA showed a 47% less risk for dementia, according to a study of a group of 899 healthy older individuals averaging 76 years of age on their intake of fish servings per week. (3) Another study found that those who ate fish at least once a week had a 60% less risk of developing Alzheimer’s Disease versus those who rarely ate fish. Fish is known to be a healthy source of EPA and DHA fatty acids, and the study linked low DHA intake directly with the chance of Alzheimer’s Disease development. (4)

Even if you do not develop a disease, older individuals still suffer from memory loss as the brain’s functions become less robust in the advanced years. DHA is demonstrated to help in significantly improving sustained attention and memory recognition as it is partnered with phosphatidylserine found in Gingko Biloba extracts. (5)

In 2010, a study by the Northumbria University in partnership with Efamol Ltd is exploring the efficacy of a combination of Omega polyunsaturated fatty acids versus those in isolation. This study explored the effects of Efamol Efalex Active 50+ on cognitive performance, mental fatigue in response to cognitively demanding tasks, self-reported mood/well-being, and task-related cerebral blood flow response. (6)

At the same time, better cognitive functions help keep older adults more stable psychologically. As fish resources help with blood DHA levels, it is also found that adequate Omega fatty acid levels in our bodies help stabilize our moods. Those with a lower intake of Omega polyunsaturated fatty acids demonstrate a higher chance to develop depression and anxiety and according to studies, prescriptions of fish oil rich in Omega 3 & 6 may help curtail the chances of mood-related disorders. (7)

When it comes to adequate Omega-3 & 6 in our diets, it is not enough to rely on food sources alone. Supplementing your diet with Efamol Efalex Active 50+ can help you reach the right levels of Omega polyunsaturated fatty acids in your diet, allowing you to fully make use of the benefits above. Efamol Efalex Active 50+ also has added Gingko Biloba that can help keep dementia and Alzheimer’s at bay, as well as additional folate and Vitamin B12 that can help hinder the production of white matter-damaging homocysteine.

Get your Efamol Efalex Efalex Active 50+ from wellbeingsg.com/ today.

Effects of Treatment on Cognition and Mobility: Activhealth: Healthy Mind, Healthy Body. (n.d.). Retrieved November 19, 2020, from https://activhealth.com.sg/research-papers/omega/effects-of-treatment-on-cognition-and-mobility
Heude B, Ducimetiere P, Berr C, 2003, Cognitive decline and fatty acid composition of erythrocyte membranes—The EVA Study, American Journal of Clinical Nutrition, 77:803-808, https://academic.oup.com/ajcn/article/77/4/803/4689750
Schaefer EJ, Bongard V, Beiser AS, Lamon-Fava S, Robins SJ, Au R, Tucker KL, Kyle DJ, Wilson PW, Wolf PA, 2006, Plasma phosphatidylcholine docosahexaenoic acid content and risk of dementia and Alzheimer disease: the Framingham Heart Study, JAMA Neurology, 63:1545-1550, https://www.ncbi.nlm.nih.gov/pubmed/17101822
Morris MC, Evans Dam Bienis JL, Tangney CC, Bennett DA, Wilson RS, Aggarwal N, Schneider J, 2003, Consumption of fish and N-3 fatty acids and the risk of incident Alzheimer disease, JAMA Neurology, 60(7):940-946, https://www.ncbi.nlm.nih.gov/pubmed/12873849
Vakhapova V, Cohen T, Richter Y, Herzog Y, Kam Y, Korczyn AD, 2013, Phosphatidylserine Containing Omega-3 Fatty Acids May Improve Memory Abilities in Non-demented Elderly Individuals with Memory Complaints: Results from an Open-Label Extension Study Dementia and Geriatric Cognitive Disorders, 38(1-2):39-45
Kennedy, D. (2010). The Effects of Efalex Active 50+ on Cognitive Performance, Well-being and Cerebral Hemodynamics in Healthy Older Adults – Full Text View. Retrieved November 11, 2020, from https://clinicaltrials.gov/ct2/show/NCT01185379
Larrieu, T., & Layé, S. (2018). Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. Frontiers in physiology, 9, 1047. https://doi.org/10.3389/fphys.2018.01047

We often think of our mental health and physical health as two separate entities that need to be addressed individually. However, the connection between the two is stronger than you think. When aspiring to be healthier, taking care of one means taking care of the other as well.

There is strong evidence that our mental health is directly affected by factors we put our physical body through. For example, doctors recommend physical exercise to combat depression and those having a better mental disposition is shown to recover from heart surgery much quicker. (1)

Some nutrients are better at taking care of both the mind and body. In this article, we talk about how a healthy dose of Omega-3 and 6 in your diet can help achieve better mental well-being.

Sleeping better is connected with a better mood — with your body well rested and your brain given the time to repair and adjust to everyday stresses. Better sleep also helps in memory retention, allowing children to learn more and make better grades. DHA, a fatty acid processed from Omega-3 ALA, is found to promote sleep in school-aged children, an age when the brain undergoes drastic development. (2)

In an article published by HealthXchange.sg, about 10% of the Singaporean population suffer from anxiety and depressive disorders. (3) While this is lower than US standards and surrounding countries in Southeast Asia, it still translates to at least half a million citizens afflicted with anxiety despite a more advantageous disposition due to the island’s natural protection against natural disasters like earthquakes and tsunamis.

Studies show that anxiety can be caused by the foods we eat. In a paper published in the International Journal of Endocrinology, it says that fats, sugar and processed foods tend to make our anxieties worse. (4) To combat this, we should minimize consumption of these anxiety-triggering foods and eat foods rich in zinc, magnesium, vitamin B and omega 3 fatty acids.

With omega fatty acids’ anti-inflammatory properties, doctors have been prescribing fish oil omega-3 capsules to help manage anxiety. Efamol Efalex Active 50+ is rich with Omega 3 & 6, helping your brain function better by improving the communication between nerves. With its additional ginkgo biloba and vitamin b12 and folic acid, this supplement makes full use of the anti-inflammatory properties of Omega 3 fatty acids, equipping your brain with the necessary functions to combat anxieties.

Omega fatty acids are also being utilized to help manage other mood disturbances other than Major Depressive Disorder. Studies have shown its contribution to managing schizophrenia, post-partum depression, and bipolar disorder. (5)

Dr Mischoulon also says that EPA and DHA fatty acids, both found in fish oil, may be just as active as antidepressants in their function as a secondary messenger system in the cell. (6)

With our diets playing a major role in our mental health, it’s also important to boost brain and body functions with supplemental nutrients. Efamol Efalex Active 50+ is not only rife with omega-3 &6, it also contains key nutrients for better brain function. Ginkgo Biloba is known to enhance memory retention, while Phosphatidylserine helps maintain a healthy nervous system to better bring messages to your brain. At the same time, vitamin B12 and folic acid support better cognitive functions to keep you alert and performing at your best.

Efamol Efalex Active 50+ is free from sugar, gluten, wheat, yeast and milk derivatives, and artificial flavours, colours and preservatives. Get yours today at wellbeingsg.com.

Publishing, H. (2008, May). Optimism and your health. Retrieved October 02, 2020, from https://www.health.harvard.edu/heart-health/optimism-and-your-health
University of Oxford. (2014, March 6). Higher levels of omega-3 in diet are associated with better sleep, study shows. ScienceDaily. Retrieved October 1, 2020 from www.sciencedaily.com/releases/2014/03/140306103931.htm
Lim, J. (2016). Mental Health. Retrieved October 21, 2020, from https://www.healthxchange.sg/wellness/mental-health/anxiety-singapore-stats-types-risk
Murphy, M., & Mercer, J. G. (2013). Diet-regulated anxiety. International journal of endocrinology, 2013, 701967. https://doi.org/10.1155/2013/701967
Osher, Y., & Belmaker, R. H. (2009). Omega-3 fatty acids in depression: a review of three studies. CNS neuroscience & therapeutics, 15(2), 128–133. https://doi.org/10.1111/j.1755-5949.2008.00061.x
Harrar, S. (2012, January). Omega-3 Fatty Acids and Mood Disorders. Retrieved October 06, 2020, from https://www.todaysdietitian.com/newarchives/011012p22.shtml

For some time now, we’ve heard the media, family and friends tout the benefits of Omega fatty acids — how we should consume them more often for their health benefits.

But what exactly do Omega fatty acids (specifically Omega-3 and Omega-6) do to your body? What are they? And how do we get them? We answer these questions and break down the mystery in this article.

Omega-3 fatty acids are polyunsaturated fats that cannot be produced naturally by the body. However, they are an important component of our cell membranes (1) that help to improve cellular behaviour and responsive to signals. Because of this, Omega-3 fatty acids play a supporting role in improving various functions of our body, which we will detail later in this article.

The World Health Organization (WHO) recommends that individuals should consume at least two portions of oily fish per week into their diet to get enough Omega-3 intake (2). There are three forms of Omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are what our bodies need the most and are typically found in oily fish (3).

Omega-6 are also a form of polyunsaturated fats that cannot be produced naturally by the body. However, unlike Omega-3 which aid in improving cellular function, Omega-6 fatty acids are primarily converted by our body for energy. Linoleic acid (LA) is the main Omega-6 fatty acid our body uses.

The recommended ratio of Omega-6 to Omega-3 fatty acids you should consume is 4:14.

Omega-3 and Omega-6 fatty acids are linked to a variety of overall health benefits. They help:

Studies have shown that people who consume Omega fatty acids are less likely to be depressed and feel less anxious (5,6). Those of us who are looking for ways to support our mental health should consider Omega-3 and Omega-6 supplements. Researchers say that more large-scale, long-term studies are needed to explore the correlation, but the initial signs are promising.

Studies have also shown that increased intake of Omega-3 can improve memory in older people and leads to a slower decline in brain function during old age. This in turn can help prevent age-related mental decline and Alzheimer’s disease.

Researchers have found that communities who primarily consume fish have low rates of heart attacks (7). This has since been linked to higher Omega-3 consumption, which has be shown to help reduce blood pressure, triglycerides and increase the amount of good HDL cholesterol in our bodies. This leads to less clogged arteries and a healthier, stronger heart.

Omega fatty acids has also been found to reduce fat build-up in our liver. This helps prevent liver disease and improves your body’s ability to break down waste.

Inflammation is your body’s natural response to fight off infections and damage. However, long-term inflammation is linked to a variety of chronic illnesses like cancer, metabolic syndrome and heart disease.

Omega-3 fatty acids lowers the production of inflammatory substances like eicosanoids and cyntokines (8), thereby reducing inflammation throughout the body and lowering your risk of chronic illness.

Over the years, studies amongst adolescent and adult women have shown that those who consumed more Omega fatty acids report milder menstrual pain (9,10). This helps make the menstrual cycle more bearable for many women and improves their quality of life.

The two forms of Omega-3 fatty acids, DHA and EPA are directly responsible for healthy cell membranes that contribute to supple and wrinkle-free skin. EPA in particular helps to manage oil production and hydration levels, reducing the risk of acne and premature aging (11).

Omega-6 fatty acids are relatively easier to obtain in our diet as compared to Omega-3. This is because of their presence in many of the cooking oils used in our diet. This includes sunflower oil, soybean oil and corn oil. It can also be found in sunflower seeds, pumpkin seeds and walnuts.

Omega-3 fatty acids on the other hand, mainly come from oily fish like salmon, herring, mackerel and sardines. Other sources include fish oil, flaxseeds and chia seeds. These food sources can be costly to incorporate into our diet, or even hard to source. As it is not always possible to obtain Omega-3 fatty acids via whole foods, some people choose to turn to supplements to ensure they meet their recommended weekly intake.

We recommend Wiley’s Finest Wild Alaskan Fish Oil (Peak EPA) and Efamol Pure Evening Primrose Oil as great choices to meet your Omega-3 and Omega-6 needs.

Wiley’s Finest Wild Alaskan Fish Oil is clinically proven to increase Omega-3 levels in human muscle tissue and red blood cells. It contains purified and concentrated Alaskan Pollock fish oil to provide a peak dose of 750mg of EPA in each soft gel. All it takes is just one soft gel a day to get the full benefits.

Efamol Pure Evening Primrose Oil is the most potent evening primrose oil supplement on the market that helps to maintain hormonal balance and promote smooth, healthy-looking skin. It uses a specially cultivated evening primrose with seeds that contain 33% more GLA than other oils. Great for women of all ages looking to relieve menopausal symptoms such as menstrual pain, hot flushes and mood swings. As well as women looking to prevent skin conditions like Eczema and Dermatitis while maintaining soft, supple and healthy skin.

Surette, M. E. (2008). The science behind dietary omega-3 fatty acids. Canadian Medical Association Journal, 178(2), 177–180. https://doi.org/10.1503/cmaj.071356
Kris-Etherton PM, Grieger JA, Etherton TD. Dietary reference intakes for DHA and EPA. Prostaglandins Leukot Essent Fatty Acids. 2009;81(2-3):99-104. doi:10.1016/j.plefa.2009.05.011
Kellie Kong. (n.d.). Omega-3: ​5 Reasons Why Women Need It. Healthxchange. Retrieved July 14, 2020, from https://www.healthxchange.sg/food-nutrition/supplements/omega-three-reasons-women-need-it
Gunnars, K. B. (2012, August 2). How to Optimize Your Omega-6 to Omega-3 Ratio. Healthline. https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio
Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms. Oxidative Medicine and Cellular Longevity, 2014, 1–16. https://doi.org/10.1155/2014/313570
Ginty, A. T., & Conklin, S. M. (2015). Short-term supplementation of acute long-chain omega-3 polyunsaturated fatty acids may alter depression status and decrease symptomology among young adults with depression: A preliminary randomized and placebo controlled trial. Psychiatry Research, 229(1–2), 485–489. https://doi.org/10.1016/j.psychres.2015.05.072
Leaf A. Historical overview of n-3 fatty acids and coronary heart disease. Am J Clin Nutr. 2008;87(6):1978S-80S. doi:10.1093/ajcn/87.6.1978S
Calder PC. n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. Am J Clin Nutr. 2006;83(6 Suppl):1505S-1519S. doi:10.1093/ajcn/83.6.1505S
Deutch B. Menstrual pain in Danish women correlated with low n-3 polyunsaturated fatty acid intake. Eur J Clin Nutr. 1995;49(7):508-516.
Harel Z, Biro FM, Kottenhahn RK, Rosenthal SL. Supplementation with omega-3 polyunsaturated fatty acids in the management of dysmenorrhea in adolescents. Am J Obstet Gynecol. 1996;174(4):1335-1338. doi:10.1016/s0002-9378(96)70681-6
Spencer EH, Ferdowsian HR, Barnard ND. Diet and acne: a review of the evidence. Int J Dermatol. 2009;48(4):339-347. doi:10.1111/j.1365-4632.2009.04002.x