Diet & Nutrition

Gut Health and Healthy Aging Intrinsically Linked

One of the largest human microbiota studies ever conducted has found a strong correlation between gut health and healthy aging. According to the study, people who live to 100 have unique gut microbiome ecosystems similar to those found in healthy 30-year-olds. This study is just the latest in a growing body of research into the myriad of beneficial effects of good gut health.

Gut Health and Healthy Aging: What’s the Link?

According to a new study published in the journal mSphere, gut health may be more important than ever suspected. The study was conducted by researchers at Ontario’s Lawson Health Research Institute of Western University in collaboration with researchers at the Tianyi Health Science Institute in China.

Researchers analyzed gut microbiota of about 1,000 extremely healthy people between ages three and 100. All participants were selected based on extreme health, which was defined as being free of reported disease, including in family members. No participants smoked, drank alcohol, reported moodiness or had been prescribed antibiotics or drugs in the last three months. All participants reported no family history of gastrointestinal, cardiometabolic or neurological disease.

16S Ribosomal RNA sequencing was used to analyze the specific microbial composition of the guts of study participants. The study discovered several important findings: Extremely healthy seniors were found to have a microbial composition similar to people who were much younger. There were major differences found in gut microbiota only before the age of 20. Between the ages of 30 and 100, microbiota remained mostly the same. Overall, the composition of gut bacteria seems more variable in men than in women. According to the study authors, the findings suggest the gut bacteria of healthy aged people differ very little from that of younger people who are in very good health.

While researchers hope this type of research can lead to new microbiome diagnostic systems and use probiotics and diet to improve health biomarkers, they still do not understand causality. Researchers do not know if healthy aging is predicated by gut bacteria or if eating well and exercising leads to improved gut bacteria and health.

Gut Bacteria Influences Many Areas of Health

Over the last few years, researchers have found other ways in which gut bacteria can influence health, mood and even behavior. Some of the most surprising studies found that gut bacteria can influence diet. Two separate studies analyzed the impact of gut bacteria on diet and reproductive success in fruit flies. One study found that bacteria in the guts of flies had an effect on their foraging habits and the influence could be passed down to future generations. The researchers found the flies do not forage only for nutrients to balance their diet but also to encourage healthy cultures of gut bacteria. The second study found that gut bacteria influences the investment fruit flies make in reproduction, their reproductive success and even the body mass of offspring.

Researchers believe they are only scratching the surface of the roles gut bacteria play in human health. What is known is microorganisms in the gut, dubbed the “microbiome,” affect physiological traits. Stress, the gastrointestinal system and the immune system are all known to interact with each other. In fact, psychological stress even causes an almost immediate change in gut bacteria populations. Some bacteria also influence how stress affects the immune system.

Stress, due to its effect on bacteria in the gut and the immune system, can even change brain function. Researchers have found that gut bacteria can affect depression, stress, memory and anxiety in some people. Gut bacteria can even communicate and produce the same neurochemicals used by the brain to transmit information. These neurochemicals produced by gut bacteria include GABA, serotonin and dopamine, which regulate mood.

How to Maintain Healthy Gut Bacteria

There are nearly 40 trillion bacteria in the human body, most of them in the intestines. This growing body of research shows the importance of maintaining healthy gut bacteria. In general, a diverse microbiota is considered healthy as the more species of bacteria in the gut, the greater the number of potential health benefits they can contribute.

There are many ways to influence the types of bacteria in your gut and foster the growth of beneficial bacteria. The best way is eating a diet rich in beans, fruit, legumes, vegetables and fermented foods like kefir, kimchi and yogurt. Fermented foods are usually high in lactobacilli, a form of bacteria with health benefits. People who consume a lot of yogurt tend to have more lactobacilli in their intestines and fewer Enterobacteriaceae, which is associated with chronic diseases and inflammation.

Focus on a diverse diet with many different types of foods. A Western diet is not diverse and high in sugar and fat. It’s estimated that three-quarters of the world’s food supply comes from just 12 species of plants and five species of animals. Some studies have indicated that gut microbiota is more diverse in rural areas of South America and Africa than the US and Europe as rural regions usually have a diverse diet.

Artificial sweetener should be avoided because it has been found to negatively impact gut bacteria. Saccharin, in particular, has been found to significantly influence the balance of bacteria in humans. Finally, taking a high-quality prebiotic/probiotic formula can help maintain a healthy balance of gut microflora and promote overall good health.

Curcumin Shows Promise for Keeping Skin and Cells Healthy

Oct 06 by Ewcopywriting Leave a Comment

Curcumin is the bioactive chemical in turmeric root, and is best known for its bright yellow color. This chemical has much more to offer than its distinctive color; there are also numerous health benefits of curcumin, including a variety that have just been discovered over the last few years. Here are some of the most important findings regarding this powerful plant compound.

Curcumin Effects on Melanoma and Breast Cancer Cells in the Lab

Melanoma is the deadliest form of skin cancer and often the most difficult to treat. While melanoma makes up just 4 percent of skin cancer cases each year, it’s responsible for 79 percent of skin cancer deaths.

A study has found that in the laboratory, curcumin can stop the growth of melanoma. The study, published in Cancer in 2005, found that curcumin blocks an important pathway melanoma and other cancers need to spread. The compound even causes cell death in melanoma cells.

Essentially, curcumin triggers apoptosis, the natural death process of cells, in cancer cells. Curcumin works by suppressing production of a protein normally found in cancer cells to prevent the cells from functioning. The larger the dose of curcumin delivered, the greater the amount of cell death.

In laboratory tests, this compound has also been found effective against other types of cancers, such as breast cancer. Evidence suggests that curcumin can target breast cancer with numerous anti-cancer effects that involve proliferation of cancer cells, estrogen receptor pathways, and human epidermal growth factor receptor 2 (HER2) pathways.

Recent research has found that curcumin can even offer promise in the treatment of neuroblastoma, a deadly form of cancer that usually affects children under the age of one. In a study published in Nanoscale, researchers found that attaching curcumin to nanoparticles helps target neuroblastoma cells that have become resistant to treatment.

It’s important to note that studies have only been conducted with mice, and there have been no human trials yet. Because curcumin has low bioavailability, its potential in treating cancer in humans is limited without the use of a novel approach.

Curcumin and Chemotherapy Resistance

While curcumin has many anti-carcinogenic properties, it’s very quickly metabolized by the body. Researchers have called for more trials and clinical studies to determine if it has therapeutic benefits in humans, potentially in combination with other forms of treatment.

One study examined whether curcumin could have benefits when combined with traditional chemotherapy to treat pancreatic cancer. This study, published in Carcinogenesis, investigated whether the chemical could overcome chemoresistance, a common problem in treating pancreatic ductal adenocarcinoma (PDAC).

Cancer stem cells are suspected to be the culprit in chemotherapy resistance in PDAC treatment as previous studies have found these stem cells can escape chemotherapy drugs. These stem cells are believed to be the primary cause of metastasis.

Research indicates that curcumin may be able to block chemoresistance, possibly due to a subunit of a polycomb protein group that are important in the maintenance of stem cells. The study found that curcumin blocks the pathway of a subunit called EZH2, making cells more receptive to chemotherapy.

Curcumin and Skin Health

Lab studies have found that curcumin has antibacterial, antifungal, antiviral and anti-inflammatory properties, all of which can have benefits for skin health. As an antioxidant, curcumin can help protect the skin from free radical damage while supporting healthy inflammatory processes. Curcumin is also a modulator of phase II detoxification enzymes which are necessary for normal detox processes in the body and to protect against oxidative stress.

Some research indicates that curcumin may benefit common skin conditions such as psoriasis and scleroderma. Psoriasis is a common skin disease that can affect the uality of life and increase the risk of heart problems. Current psoriasis treatments take time and can risk damage to organs with chronic use. Curcumin has been found to inhibit immune pathways responsible for psoriasis, including cell signaling that increases inflammation and abnormal cell growth.

Benefits of Curcumin: Alzheimer’s Studies

Alzheimer’s disease is a progressive and often fatal neurodegenerative disease and the most common form of dementia. Alzheimer’s leads to progressive cognitive deterioriation and estimates 5 to 6 percent of people over the age of 60. Dozens of studies have investigated whether curcumin may offer protection against Alzheimer’s. Indian cuisine is typically very high in tumeric, and thus curcumin, and the country has a much lower prevalence of Alzheimer’s; 4.4 times less than the United States.

One study investigating curcumin found that people who eat curry at least occasionally performed better on a standard test of cognitive function than those who never ate curry. It’s believed that curcumin may offer promise because it can address the three ways in which Alzheimer’s disease degrades nerve cells: inflammation, oxidative damage and the formation of beta-amyloid plaques.

A UCLA study published in the Journal of Alzheimer’s Disease found that curcumin can help macrophages, or the body’s “cell-eaters,” clear amyloid plaques found in Alzheimer’s disease. Curcumin also possesses antioxidant properties and helps support healthy cellular inflammatory processes. Alzheimer’s disease degrades nerve cells through chronic inflammation.

EGCG from Green Tea Helps Combat Negative Effects of a Western Diet

Oct 03 by Ewcopywriting Leave a Comment

Researchers have found numerous health benefits of green tea over the last few decades. A new study has uncovered a new perk to the beverage: An active compound in green tea called EGCG may help combat the negative health effects of a Western diet. The compound was found to reduce the risk of obesity, insulin resistance and memory impairment in mice who ate a high-sugar, high-fat diet.

What is EGCG?

Green tea has several compounds that give it its subtle flavor. Epigallocatechin gallate (EGCG) is one of several compounds in green tea called a catechin. EGCG is the most abundant catechin in tea and a powerful antioxidant.

This compound has been found to interfere oxidation, which means it reduces oxidative damage in cells, a contributing factor in illnesses like cancer. Some studies have also indicated the compound has some protective benefits on the brain. One 2016 study published in Neuroscience analyzed EGCG’s effect on Down Syndrome and found it offers at least some protection for the brain. Another study published in the Journal of Alzheimer’s Disease found the compound, along with exercise, might reduce the effects of Alzheimer’s.

This bioactive chemical is also believed to play a role in heart health and weight loss. One study published in Nutrients in 2015 suggested the chemical can lower the risk of metabolic syndrome, a group of disorders that contributes to heart disease and obesity.

How Green Tea Combats Western Diets

A Western diet is defined as one high in processed foods, red meat, saturated fat, refined sugar and refined carbohydrates while low in vegetables, fruit, whole grains, chicken and seafood. While this diet originated in developed Western nations, the nutritional transition is now spreading across the world. As income goes up in developing countries, people choose more meat and calories in their diet. A move toward fast food has only sped up this transition.

A Western diet has been linked to obesity, weight gain and Type 2 diabetes. Studies have also indicated it may increase the risk of cognitive impairment. Research has also found a Western diet interferes with the immune system. A diet high in fructose and palmitic acid, commonly found in candy bars, creates an immune reaction because the body confuses it with E. coli and other bacteria.

The new study, published in The FASEB Journal, suggests that the active compound in green tea may help guard against these health consequences.

Researchers at the College of Food Science and Engineering at Northwest A&F University in China conducted their research by studying three groups of three-month-old male mice. For 16 weeks, each group consumed a different diet. One group of mice ate a high-fat, high-fructose (HFFD) diet. A second group ate an HFFD diet plus two grams of the green tea compound per liter of water and the last group ate a standard diet.

After 16 weeks, the mice on the HFFD diet gained more weight than the control. The weight gain among mice supplemented with the green tea compound was much less severe. The researchers also found that the mice who ate a Western-style diet combined with the green tea compound were less likely to develop insulin resistance in response to their diet.

Researchers also tested the memory of the mice by using the Morris water maze test. This navigation maze monitors the ability of the mice to find an escape platform. Mice who ate an HFFD diet along with the green tea compound were faster at finding the escape platform and took a shorter path to reach it than mice who only ate the HFFD diet.

Researchers stress that human trials are still necessary to confirm the findings of the study, but the evidence is compelling that a diet high in green tea may offer protection against the risks of a high-fat, high-sugar diet.

Recommended Daily Green Tea Intake

Research has shown that the more green tea you drink, the greater the health benefits. While any amount of green tea each day is good, research indicates that two to three teacups (not mugs) of tea per day is enough for most health benefits. Still, research has found that drinking up to five cups of tea per day can reduce the risk of stomach cancer. If you are trying to improve your metabolism and lose weight, your goal should be drinking up to seven cups per day. One study published in the Journal of Nutrition found that this level in mice lowers triglyceride and cholesterol levels, reduces fat in the liver and led to less fat and weight gain.

Ten cups of green tea per day is considered the upper limit and you should not try to exceed this amount. Because green tea can reduce absorption of folic acid and iron, it’s recommended that you drink tea between meals, not with food. Drinking too much green tea can also be a bad thing because it contains caffeine. If you want to enjoy the health benefits of green tea without the downsides, or you aren’t a fan of tea, look for a supplement that provides EGCG from green tea.

Biology Behind Osteoporosis Revealed in New Study

Sep 29 by Ewcopywriting Leave a Comment

A new study published in the journal PNAS has uncovered the biology behind age-related bone loss. Researchers from Zhejiang University in China and the University of Alabama in Birmingham found that a protein known as Cbf-beta is essential at controlling the rate at which new bone cells replace old, dying cells.

Understanding Age-Related Bone Loss

Age-related bone loss is a progressive and serious disease that occurs when the body loses too much bone mass or produces too little new bone. This causes the bones to become weak and likely to break in a fall. In very serious cases, even minor bumps or sneezing can cause a fracture. Healthy bone resembles a honeycomb under a microscope. By comparison, bones that have lost mass have large spaces and holes.

This disease is serious and potentially life-threatening. Fractures from bone loss are most likely to occur in the wrist, spine or hip, but they can happen anywhere. Bone loss can limit mobility and the complications can be life-threatening to older adults. 20 percent of seniors who break a hip bone die within a year from the corrective surgery or fracture.

Age-related bone loss affects about 54 million people in the United States. It’s estimated that one in two women and one in four men over the age of 50 will suffer a bone fracture at some point due to bone loss. Women are four times more likely to develop bone loss as their bones are naturally thinner and they have a longer lifespan. Menopause, which stops estrogen production that helps use calcium, also plays a big role.

Risk factors for age-related bone loss include:

Age. Bone density peaks around 30. After that, bone mass begins to decline. This makes it more important to exercise and get enough vitamin D and calcium to maintain bone mass.
Family history.
Gender. Women are far more likely to develop bone loss.
Body weight and bone structure. Women who are thin and petite are more likely to lose bone mass than women with a larger frame.
Ethnicity. Asian and Caucasian women have a higher risk of bone loss than other ethnic groups.
Diseases like rheumatoid arthritis (RA).
Certain medications like steroids.
Smoking.
Heavy drinking.

The Mechanism Behind Osteoporosis Revealed

Previous research has found that progenitor cells, or immature cells in the body, remain in reserve until receiving genetic instructions from transcription factors to become a new type of cell. When it comes to bone tissue, progenitor cells become bone marrow mesenchymal stem cells. Depending on the genetic instructions, mesenchymal stem cells may mature into cartilage-producing cells (chondrocytes), bone-producing cells (osteoblasts) or fat cells (adipocytes).

In the recent study, after investigating transcription factors that control how progenitor cells mature, the researchers found that a protein called Cbf-beta was necessary to switch between bone-producing cells and fat cells. Until this study, it was unknown what controlled how progenitor cells matured to maintain the balance of bone formation.

This study involved engineering three groups of mice by deleting the Cbf-beta protein at different stages of progenitor cell maturation. All three groups of mice developed severe bone loss and accumulated fat in the bone marrow, much like the age-related bone loss in humans. This also led to increased levels of fat cell genes in progenitor cells and bone cells in the skulls of the mice without Cbf-beta.

After further research, the teams found that Cbf-beta works by activating a signal in a cell that blocks expression of the gene that causes progenitor cells to turn into fat cells. The researchers hope that this discovery will eventually lead to new ways to treat bone loss.

How to Guard Against Bone Loss

While bone loss begins to occur gradually as we age, there are many ways to protect healthy bone production. Staying active is one of the most important ways to protect your bones. The Cleveland Clinic recommends a specific exercise regimen for people with bone loss who have not suffered a fracture. This includes cardiovascular workouts and strengthening exercises.

Eating a healthy diet high in nutrients necessary to build bone and supplementing as necessary can ensure your body has what it needs to form new bone cells. The following are the most important nutrients for healthy bones.

Vitamin D

Vitamin D is produced by the body after exposure to sunlight, but it can be found in some foods. Vitamin D deficiency is common in the United States and elsewhere. Vitamin D supplementation is often recommended to achieve recommended daily levels.

Calcium

Calcium is necessary for healthy growth and development of bones. Good calcium intake is also essential to achieve peak bone mass and it can modify the rate of bone loss as we age. Unfortunately, many adults in the United States fail to achieve the recommended daily calcium intake.

Vitamin K

Vitamin K has recently been found to play an important role in bone metabolism and bone health. Blood levels of vitamin K have even been found to be an indicator of hip fractures.

Phytoestrogens

Estrogen deficiency is one of the biggest contributing factors to the high rate of bone loss in post-menopausal women. This is why estrogen replacement therapy is still the only proven way to prevent and help reverse bone loss. Phytoestrogens may be a safer alternative. Also known as dietary estrogen, phytoestrogens are compounds that naturally occur in plant foods and structurally resemble natural estrogen.

MSM

Methylsulfonylmethane or MSM is a sulfur-containing compound that’s found in grains, vegetables and fruits. This antioxidant is believed to reduce swelling and oxidative damage, especially after strenuous activities like exercising. One study conducted at the Department of Orthopedics at Assaf Harofeh Medical Center in Israel found that patients who used MSM for 12 weeks reported an improvement in osteoarthritic symptoms.

Magnesium

While magnesium does not directly help bone growth, it is necessary to absorb calcium and MSM. Magnesium is necessary to convert vitamin D into its active form so it can activate calcium absorption.

Supplementing these important nutrients or a high-quality formula that provides two or more of these ingredients can help protect bone health as you age.

Powerful Compound Found in Chocolate and Green Tea Could Protect Against Diabetes

Sep 21 by Ewcopywriting Leave a Comment

Diabetes currently affects about 29 million Americans and nearly 86 million adults, i.e. one in three Americans are prediabetic. Diabetes is on the rise across the world due to rising rates of obesity and sugar consumption, with an estimated 592 million cases in the world by 2035. Preventing diabetes is a top concern for medical professionals and researchers. According to a new study, the benefits of catechins, which are antioxidants found in tea and chocolate, may offer a solution. Researchers found that catechins help prevent diabetes by improving the function of beta cells that produce, store and release insulin to control sugar levels.

Health Benefits of Catechins

Catechins are a special class of flavonoids, or plant-based chemicals with strong antioxidant benefits. Catechins are responsible for giving fruits their flavor and color and they appear to guard against cardiovascular disease, cancer and other chronic diseases.

There is compelling scientific research that catechins help prevent heart disease. According to one study published in the Archives of Internal Medicine, people who regularly drink green or oolong tea have a 46-65 percent lower risk of hypertension than people who do not drink tea. Research suggests that people who drink at least two cups a day of tea have a lower risk of stroke and heart disease as well as lower LDL and total cholesterol. There is also evidence that regular tea drinkers recover faster from heart attacks. The antioxidant effect of catechins helps block oxidation of LDL cholesterol, improve HDL (good) cholesterol, and improve the function of arteries.

Catechins may also help guard against Alzheimer’s disease and promote healthy cell growth. Numerous studies have found a link between green tea consumption and a lower risk of cancer, including breast, ovarian, lung, bladder, esophageal, skin and colon cancer.

Catechins and Diabetes

The hormone insulin, which is made, stored and released by beta cells in the pancreas, is at the root of this chronic condition. Insulin controls and regulates levels of blood sugar to ensure levels do not get high enough to damage organs or low enough to impact bodily functions. Type 2 diabetes reduces sensitivity to insulin, which means the body needs more insulin to achieve the same effect. Research has also shown that diabetes reduces the ability of beta cells to produce and release insulin, possibly due to higher rates of beta cell death.

A study recently published in the Journal of Nutritional Biochemistry investigated whether active chemicals in cocoa could help prevent diabetes.

A team of researchers from Virginia Tech and Brigham Young University has been searching for ways to improve beta cell performance and prevent the onset of diabetes. The team decided to investigate flavonoids in cocoa due to prior research that showed beta cells are very sensitive to oxidative stress.

The team found that rats on a high-fat diet that included cocoa had lower rates of obesity and a greater ability to handle higher levels of glucose. The scientists also found an increase in the expression of genes that promote a response to oxidative stress and mitochondrial function. Mitochondria are the powerhouses of cells like beta cells.

The authors of the study pointed out that consuming high-sugar chocolate will not guard against diabetes and it would be necessary to consume a great deal of cocoa to see any protective benefit. Instead, it’s the active compounds in cocoa that may offer protection against diabetes when consumed in greater concentrations.

How to Increase Your Intake of Catechins

The most well-known source of catechins is green tea. A half-cup of green tea contains 2.6 milligrams of catechins while a serving of black tea contains 1.5 milligrams. Catechins can also be found in several foods if you don’t enjoy green or black tea.

Some of the best food sources of catechins include:

Apples, which are rich in plant-based chemicals that include catechins. Most of the catechins in apples are in the skin.
Blackberries. There are about 37 milligrams of catechins in 3/4 cup of blackberries, which is nearly 14 times the amount in brewed green tea. Catechins in fruit can’t survive being processed, so it’s important to eat the fruit raw. You can also get catechins from cranberries, raspberries and blueberries, but their concentration is not as high as blackberries. In general, the darker the berry, the greater the concentration of catechins.
Red wine. The catechin concentration of red wine is due to the fermentation process of grapes, which are naturally high in catechins. The darker the grape, the greater the number of catechins. While white wine may have no catechins at all, red wine can have anywhere from seven to 24 milligrams per cup. It’s recommended that adults consume no more than a single five-ounce glass of wine per day to enjoy the health benefits.
Dark chocolate. Many of the health benefits of dark chocolate, including its ability to lower blood pressure, are attributed to its concentration of catechins. Every ounce of dark chocolate contains about 3.6 milligrams of catechins. Milk chocolate is not a sufficient replacement as it’s more processed with sugar and milk which destroys most of the catechins.
Pears. Pears are one of the most commonly consumed sources of catechins although they only contain about 0.3 milligrams per 3/4 cup serving.
Cherries. Cherries have been found to reduce the risk of diabetes, inflammatory disease and cardiovascular disease thanks to their antioxidant benefits. A 3/4 cup serving of cherries contains about 1.3 milligrams of catechins.
Fava beans. It’s not only fruits that are rich in flavonoids; fava beans contain more catechins than cherries, apples and pears put together. Cooked fava beans have between 8 and 12 milligrams of catechins per 3/4 cup.
Sweet potatoes. Purple and sweet potatoes contain about two times as many flavonoids like catechins than white potatoes and four times the amount of phenolic acids, another type of antioxidant.

If you find it difficult to eat a diet rich in catechin-containing foods, you can complement your diet with high-quality supplements that contain these powerful compounds.

Omega-3 and Gut Health: How Fatty Acids Encourage Bacterial Diversity

Sep 20 by Ewcopywriting Leave a Comment

While previous research has found that omega-3 fatty acids can help with inflammatory bowel disease and much more, a new study has shed more light on the link between omega-3 and gut health. According to the study, people who eat a diet high in omega-3 fatty acids have greater bacterial diversity in their guts. This can promote improved overall health.

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are considered essential fatty acids. Fatty acids are considered essential to health, but our bodies can’t make them. Instead, we must consume them through food.

Omega-3 fatty acids have numerous proven benefits. Fatty acids appear to reduce LDL or “bad” cholesterol, reduce high blood pressure and support healthy cardiovascular function. Research has suggested omega-3 fatty acids can even reduce rheumatoid arthritis symptoms, strengthen bones and guard against age-related cognitive decline.

A recent study published in Nature Communications found that omega-3 fatty acids also play a big role in metabolism and weight gain. The study suggested that omega-3 can activate beige and brown fat, boost metabolism and guard against obesity and related conditions like Type 2 diabetes. Brown fat differs from regular white fat, which stores calories. Brown fat burns energy and produces heat. It was previously believed that only babies had brown fat as they do not have the ability to shiver to maintain body temperature, but research has found otherwise. When brown fat deposits are activated, calories are converted to heat and white fat deposits are reduced.

When it comes to omega-3 fatty acids and digestion, it’s believed that omega-3 helps maintain a balance of bacteria in the gut while encouraging the growth of good bacteria. Because omega-3 has a strong anti-inflammatory effect, it can also reduce the effects of inflammatory bowel disorders like Crohn’s disease and ulcerative colitis. One study suggested that daily intake of omega-3 fatty acid may help prevent or induce remission of inflammatory bowel disease.

The Link Between Omega-3 and Gut Health

The human gut supports a diverse population of bacteria that are essential to overall health. It’s estimated that 38 trillion bacteria live in the average human gut and work to keep the immune system healthy. Low microbial diversity of the gut has been linked to bowel cancer, irritable bowel syndrome and other conditions.

A new study published in Scientific Reports, led by Dr. Ana Valdes of the University of Nottingham and a team of researchers, set out to investigate the link between omega-3 consumption and microbial diversity in the guts of middle-aged and senior women.

The team examined levels of DHA, a form of omega-3 fatty acid, omega-3 serum levels and microbiome data from almost 900 twins. The same group of women had previously been used to analyze human genetic contribution to bacteria in the gut and how it relates to disease and weight gain.

According to the researchers, omega-3 fatty acids improve the biodiversity of gut bacteria. Higher consumption of omega-3 and higher serum levels of omega-3 were “Strongly associated with the diversity and number of species of healthy bacteria in the gut,” Dr. Valdes reported. The researchers also found that people who consumed more omega-3 fatty acids had higher levels of specific bacteria previously associated with a lower risk of obesity and inflammation.

After conducting further investigation, the researchers found that high levels of omega-3 fatty acids were linked with high levels of a compound known as NCG in the gut. In animal studies, NCG has been found to reduce oxidative stress in the gut. The team believes at least some of the beneficial effects of omega-3 fatty acids in the gut occur because omega-3 induces bacteria to produce NCG.

How to Increase Omega-3 Consumption

The best natural source of omega-3 fatty acids is fish, which has forms of omega-3 called DHA and EPA. A form of omega-3 called ALA is found in vegetable oil, dark leafy greens and walnuts, but the body is not able to produce as much omega-3 from ALA as from fatty fish sources. A dose of 600mg per day is usually recommended for adults.

Good sources of omega-3 fatty acid include:

mackerel: 4,107 mg of omega-3 fatty acid per serving
salmon: 4,023 mg per serving
cod liver oil: 2,664 mg per serving
herring: 3,181 mg per serving
oysters: 565 mg per serving
sardines: 2,205 mg per serving
anchovies: 951 mg per serving
flaxseeds: 2,338 mg per serving
chia seeds: 4,915 mg per serving
walnuts: 2,542 mg per serving

If you have trouble consuming a diet high in fish, another option is taking an omega-3 fatty acid supplement. Omega-3 supplements make it easier to hit the daily recommended dose without eating fish every day. Supplements can contain omega-3 fatty acids from a fish source without the taste of fish.