Food for Thought: Omega-3 Fatty Acids

Nutrition plays a vital role in concussion recovery. 

In particular, omega-3 fatty acids are vital to brain health, eye health, and the strength of your immune system! Not only do Omega-3s protect these tissues, but they actively promote recovery.

Generally speaking, males should aim for 1.2-1.6 grams per day and females should aim for 1.0-1.1 grams per day, ideally from whole food sources like. There is currently no established upper limit (the amount that experts would deem "too much"), but it has been endorsed to be safe to take up to 5 grams per day without adverse effects. 

Please know that recommendations are fluid and change as new research comes out. Also know that I am not a nutritionist, just a nerd who organizes information and therefore this is not medical advice, simply education to help you on your journey.

These foods are great for overall brain health and ESPECIALLY important during recovery from a concussion.

The National Institutes of Health's page on Omega-3 fatty acids offers an in-depth look at their types, sources, and health benefits. It covers the primary omega-3 fatty acids: ALA (found in plant oils), EPA, and DHA (found in marine oils), highlighting their roles in reducing inflammation and supporting cardiovascular health. The page also discusses recommended intakes, potential health benefits beyond heart health, and safety considerations, including potential interactions and side effects.

For more details, visit NIH Omega-3 Fatty Acids Fact Sheet.