Brain, Performance and Nutrition Research Centre, Health and Life Sciences, Northumbria University, Newcastle upon Tyne NE1 8ST, UK.
BASF AS, NO-0283 Oslo, Norway.
Nutrients. 2021 Jan 16;13(1):248. doi: 10.3390/nu13010248.
Emerging evidence suggests that adequate intake of omega-3 polyunsaturated fatty acids (-3 PUFAs), which include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), might be associated with better sleep quality. N-3 PUFAs, which must be acquired from dietary sources, are typically consumed at suboptimal levels in Western diets. Therefore, the current placebo-controlled, double-blind, randomized trial, investigated the effects of an oil rich in either DHA or EPA on sleep quality in healthy adults who habitually consumed low amounts of oily fish. Eighty-four participants aged 25-49 years completed the 26-week intervention trial. Compared to placebo, improvements in actigraphy sleep efficiency ( = 0.030) and latency ( = 0.026) were observed following the DHA-rich oil. However, these participants also reported feeling less energetic compared to the placebo ( = 0.041), and less rested ( = 0.017), and there was a trend towards feeling less ready to perform ( = 0.075) than those given EPA-rich oil. A trend towards improved sleep efficiency was identified in the EPA-rich group compared to placebo ( = 0.087), along with a significant decrease in both total time in bed ( = 0.032) and total sleep time ( = 0.019) compared to the DHA-rich oil. No significant effects of either treatment were identified for urinary excretion of the major melatonin metabolite 6-sulfatoxymelatonin. This study was the first to demonstrate some positive effects of dietary supplementation with -3 PUFAs in healthy adult normal sleepers, and provides novel evidence showing the differential effects of -3 PUFA supplements rich in either DHA or EPA. Further investigation into the mechanisms underpinning these observations including the effects of -3 PUFAs on sleep architecture are required.
新出现的证据表明，足够的ω-3 多不饱和脂肪酸（-3PUFA）摄入，包括二十二碳六烯酸（DHA）和二十碳五烯酸（EPA），可能与更好的睡眠质量有关。N-3PUFA 必须从饮食中获取，而在西方饮食中，N-3PUFA 的摄入量通常处于不理想的水平。因此，目前这项安慰剂对照、双盲、随机临床试验研究了富含 DHA 或 EPA 的油对习惯性食用低量油性鱼的健康成年人睡眠质量的影响。84 名年龄在 25-49 岁的参与者完成了 26 周的干预试验。与安慰剂相比，富含 DHA 的油可改善活动记录仪睡眠效率（=0.030）和潜伏期（=0.026）。然而，与安慰剂相比，这些参与者也报告感到精力更差（=0.041），休息更差（=0.017），而且感觉准备好去执行的程度较低（=0.075）。与富含 DHA 的油相比，富含 EPA 的油也显示出睡眠效率的改善趋势（=0.087），同时总卧床时间（=0.032）和总睡眠时间（=0.019）显著减少。与富含 DHA 的油相比，富含 EPA 的油也显示出睡眠效率的改善趋势（=0.087），同时总卧床时间（=0.032）和总睡眠时间（=0.019）显著减少。与富含 DHA 的油相比，富含 EPA 的油也显示出睡眠效率的改善趋势（=0.087），同时总卧床时间（=0.032）和总睡眠时间（=0.019）显著减少。与富含 DHA 的油相比，富含 EPA 的油也显示出睡眠效率的改善趋势（=0.087），同时总卧床时间（=0.032）和总睡眠时间（=0.019）显著减少。两种治疗方法均未对主要褪黑素代谢物 6-硫酸褪黑素的尿排泄产生显著影响。这项研究首次证明了富含 -3PUFA 的饮食补充对健康成年正常睡眠者的一些积极影响，并提供了新的证据表明富含 DHA 或 EPA 的 -3PUFA 补充剂的不同作用。需要进一步研究这些观察结果背后的机制，包括 -3PUFA 对睡眠结构的影响。
