Science confirms skin-health benefits of omega-3 fats
We have long understood the benefits of consuming omega-3 fats for skin health, mainly down to their anti-inflammatory potential. Additionally, key enzyme reactions take place in order to correctly metabolise omega-3s and if these are disrupted, often through poor diet, skin issues can arise. Specifically, omega-3s can help with inflammatory skin conditions such as psoriasis and dermatitis.
Recently, the Global Organization for EPA and DHA Omega-3s (GOED) has confirmed these benefits for the skin, using its database of more than 40,000 published papers. These findings suggest that omega-3s can help regulate the skin’s oil production, improve skin hydration, and subdue breakouts. A further recent review found varying levels of effective dosages to be required with one study utilising a dose of 640 mg/day of EPA and DHA with reported significant improvements in psoriasis.
Omega-3 fats are predominantly only found in oily fish, flaxseeds, and pumpkin seeds, hence are frequently widely deficient in UK diets. Current UK Government guidelines are to consume one to two portions of oily fish per week.
A third of Brits are not getting sufficient Vitamin D
The ‘sunshine vitamin’ is clearly lacking when it comes to the British population getting sufficient vitamin D, with a shocking third of the population with blood levels below 30 nmol/litre, the lowest recommended level.
A recent review[1] has highlighted the worrying statistics but also the importance of vitamin D for overall health and wellbeing. Vitamin D is essential for the body to absorb calcium and phosphorus, both needed for strong bones and teeth. It is also essential for the heart, supporting blood clotting as well as boosting immunity and muscle growth.
The UK Government has been recommending that everyone takes 10 micrograms of vitamin D in supplement form daily, for quite some time, but clearly the information has not been resonating with the UK population as it should.
Vitamin D is found in oily fish, egg yolk, liver, and milk but not in sufficient amounts. Whilst the body does store vitamin D produced from the sunlight, we now know it’s not sufficient for optimal wellness. With the darker winter months approaching and lack of sunlight, it’s certainly time to be taking a daily vitamin D supplement from now until March as a minimum.
Multivitamin slows cognitive decline in older adults
We would all like to have sharp mental capacity into old age and it’s generally found to be the top priority for older adults. Unfortunately, even those coming into middle age report a frustrating decline in their cognitive function.
However, a recent randomised controlled trial[2] found that taking a daily multivitamin supplement, compared to placebo, improved the memory of older adults. Previous studies have looked at individual nutrients, especially vitamin B12, and found improvements in cognition, but trials using a multivitamin and mineral supplement have shown mixed results. This may have been down to poor trial designs. The study also included the use of cocoa flavonols within the formulation.
The daily multivitamin supplementation improved immediate recall memory after one year in older adults, but did not significantly affect memory retention, executive function, or recognition of previously unknown objects. However, many people are frustrated by their lack of ability to recall names, places, or past activities quickly, during conversations, so this study may bring some positive news.
[1] Pamela Mason et al. Vitamin D: The challenge of bridging the gap and the rationale for supplementation. Food Nutr J 8: 266
[2] Lok-Kin Yeung et al. Multivitamin supplementation improves memory in older adults: A randomised clinical trial. Am J Clin Nutr July 2023: Volume 118, Issue 1, P273-282
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