When trying to understand how Omega-3 fatty acids (Omega-3s) can be beneficial to managing ADHD symptoms, it is important to know how the brain works. Specifically, with regard to neurotransmitters.

Neurotransmitters are the chemical messengers of our brain. They deliver messages from one cell to another and are designed to trigger a specific action in the body.

On each of the receiving cells are receptors. The receptors are designed to take in specific neurotransmitters or chemical messengers. Serotonin receptors receive serotonin, endorphin receptors receive endorphins, and so on.

Once the chemical message is received, an action is triggered within the body. Types of actions include breathing, moving muscles, feelings of happiness and calm, or preparing to run away from danger.

In between a transmitting cell and a receiving cell is a gap known as the synapse. For some neurotransmitters, the time spent in the synapse is key to the chemical's proper functioning. For instance, if a neurotransmitter is taken too quickly from the synapse by the receptor, the neurotransmitter may not have enough time to do its job (convey calm, excitement, the need to flee, etc.).

Dopamine is the neurotransmitter that is typically associated with the reward and pleasure centers in our brains. But this neurotransmitter is also essential for regulating emotion, motivation, memory, focus, motor control, sleep, and stress. Studies have shown that the disruption of dopamine production, transport, receipt, and time spent in the synapse may trigger the symptoms of inattention and impulsivity in ADHD. (1)

How does disruption to dopamine function happen?

Theories about what disrupts dopamine function include exposure to environmental toxins such as cigarette smoke and lead and genetic variants known as single nucleotide polymorphisms (SNPs) that may result in fewer dopamine receptors on a cell, resulting in a reduction of dopamine production. Common pharmaceutical treatments for ADHD include methylphenidate and amphetamine, which stimulate focus and decrease motor activity. These medications target dopamine functionality. (2) Read a discussion about whether ADHD medication is right for your child here or listen to our podcast episode on ADHD medication and nutritional considerations here.

What is the relationship between Omega 3 fatty acids and successful neurotransmitter signaling?

Let's define Omega 3s.

Omega 3 fatty acids, alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are essential fatty acids, which means the body cannot make them, so they need to be obtained from food.

Omega 3s are found in grass-fed meats and dairy. Wild-caught fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon. Flaxseed, chia seed, and walnuts. And fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas). Fish oil can also be found in supplement form. We don’t store omega 3s in the body for very long, so a regular supply through food or supplements is needed. Check out our Kids Meal Plan here for some easy ways to incorporate some healthy fat and protein into your child’s diet!

What do Omega 3's do in the brain?

The brain is approximately 60% fat and requires regular consumption of essential fatty acids to ensure proper functioning.

Omega 3 fatty acids help synthesize neurotransmitters, fortify the brain's cellular messaging system, contribute to the structural integrity of transporters and receptors, and reduce inflammation. All of these are vital for successful messaging in the brain. (2)

In more specific terms, Omega 3's are needed to synthesize and ensure the proper functioning of dopamine, the primary neurotransmitter targeted in pharmaceutical therapies for ADHD.

As is the case with dopamine, some individuals have SNPs or genetic variants that make it hard for the body to synthesize Omega 3s. One study of 180 children showed that kids with ADHD were 60-70 percent more likely to have a genetic variant associated with fatty acid metabolism. (3) Other studies show that people with ADHD often have a lower level of Omega 3 in the brain in general, even when they consume the same amounts of Omega 3 as their peers without ADHD, suggesting an issue with Omega 3 metabolism in those with ADHD. (2,4)

Problems with dopamine functioning and Omega 3 metabolism combine to increase the risk for conditions like ADHD. This is why getting adequate omega 3s in the diet is so necessary.

Omega 3s can reduce hyperactivity symptoms and, improve attention, visual learning, and working/short-term memory supporting its use as a potential addition to traditional ADHD medication. (5)

While supplementation can be a useful tool, the amount needed for each person will vary. It is important to work with a professional when deciding on supplemental additions to medical therapies already in place for ADHD.

If your child is struggling with ADHD symptoms, but you’re not sure where to start on dietary changes, set up a discovery call with Shawna here to learn more about how to help your child eat a nutrient dense diet.

References:

Volkow ND, Wang GJ, Kollins SH, Wigal TL, Newcorn JH, Telang F, Fowler JS, Zhu W, Logan J, Ma Y, Pradhan K, Wong C, Swanson JM. Evaluating dopamine reward pathway in ADHD: clinical implications. JAMA. 2009 Sep 9;302(10):1084-91. doi: 10.1001/jama.2009.1308.

Healy-Stoffel M, Levant B. N-3 (Omega-3) Fatty Acids: Effects on Brain Dopamine Systems and Potential Role in the Etiology and Treatment of Neuropsychiatric Disorders. CNS Neurol Disord Drug Targets. 2018;17(3):216-232. doi: 10.2174/1871527317666180412153612.

Brookes KJ, Chen W, Xu X, Taylor E, Asherson P. Association of fatty acid desaturase genes with attention-deficit/hyperactivity disorder. Biol Psychiatry. 2006 Nov 15;60(10):1053-61. doi: 10.1016/j.biopsych.2006.04.025.

Hawkey E, Nigg JT. Omega-3 fatty acid and ADHD: blood level analysis and meta-analytic extension of supplementation trials. Clin Psychol Rev. 2014 Aug;34(6):496-505. doi: 10.1016/j.cpr.2014.05.005

Derbyshire E. Do Omega-3/6 Fatty Acids Have a Therapeutic Role in Children and Young People with ADHD? J Lipids. 2017;2017:6285218. doi: 10.1155/2017/6285218.

The Benefits of Omega-3 Fatty Acids in ADHD