Yes, it’s a mouthful to pronounce but plasmalogens, a class of fats founds in our bodies, as well as in most animals, is something worth knowing about. Like the omega 3 fatty acids, to which they are related, they have antioxidant and anti-inflammatory powers – and they simply make our bodies run better. Recently, excitement about plasmalogens has been growing thanks to emerging evidence suggesting that they may be able to protect against cognitive decline and reduce the risk of devastating neurodegenerative diseases like Alzheimer’s. Given that the side-effects appear to be virtually non-existent, plasmalogen supplements might be something to consider exploring with an integrative health care provider, particularly if you have reason to believe you may be at higher than average risk for Alzheimer’s (family history, genetic test results, etc.).

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So, what to know about this potential health hero? Here’s the topline on what plasmalogens may be able to do for you and why it’s worth your while to keep your eye on the research looking at their health and longevity-promoting properties: 

So, what are plasmalogens, exactly?   

Technically, they are a class of what’s known as phospholipids – fatty acids combined with a phosphate group – distributed throughout our bodies and concentrated most heavily in the membranes that surround and protect individual cells. Like the omega 3s, they keep the membranes as fluid as possible to facilitate the kind of cell-to-cell communication that’s crucial for healthy brain function, and also for the heart, the eyes, muscles and the kidneys as well. No need to sweat the details though. Instead, you can just think of them as a kind of systemic lubricant, a shock absorber and defender of the cell all rolled into one.

Plasmalogens and the aging brain.

So where do plasmalogens hang out? The brain is plasmalogens central – about 20% of the cell membranes in the brain are made up of them, in particular, the protective “myelin sheath’ of nerve cells, which are plasmalogen-rich. We need sufficient levels to support cognitive function, memory, quick reflexes and stable moods. Unfortunately, as with most every other system in the body, plasmalogens levels decline with age. By one estimate, we experience a drop of 40% between the ages of 40 and 70. 

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It probably hasn’t escaped your notice that as time marches on, our brain performance declines as well. Though the slide is often subtle, most of us just don’t think as fast or remember as clearly at 70 as we did at 40. Though we can’t yet say for certain that less plasmalogen causes the functional drop, the basic science research does suggest at least a couple of ways that healthy levels of plasmalogen levels protect the brain from the ravages of time. As they are a key part of the insulation around our brain cells (the “myelin sheath”), they shield the neurons from oxidative stress (think, free radicals stirring up trouble) and actually help bio-chemically neutralize them as well. 

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The fact that people with Alzheimer’s disease have low plasmalogen levels suggests that this phospholipid may indeed be an important part of the explanation of why some people develop Alzheimer’s and some don’t. Granted, as researchers like to say, correlation doesn’t equal causation but the correlation is hard to ignore, so we can expect researchers to look more closely at the connection in future studies.

The supplement story.

Even though you may well have never heard of plasmalogens before, rest assured, they’re all around you, and in you. Your liver synthesizes most of the stuff that’s already in your body, but you also consume a fair amount in the diet, especially from animal meats such as beef, lamb, pork and chicken, and a variety of marine species especially scallops. However, most of that ingested plasmalogen gets broken down in the digestive process, so getting enough in your diet is usually not possible. 

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But plasmalogens in concentrated form, in supplements that are mostly derived from small sea creatures like sea squirts and scallops, can meaningfully up your levels. Turns out, the plasmalogens in our under-the-sea friends are the same type that fill up our brains, so they get the nod from the supplement makers. There’s a plausible argument to be made that as a species, we have evolved to become plasmalogen-poor and quite possibly in the market for a boost. As our human ancestors moved away from hunting and became dependent on agriculture, we consumed less game and more grain, the result being a diet lower in omega 3s and higher in omega 6s. That translates to more cellular inflammation and lower amounts of plasmalogens.

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Of course, the non-theoretical rubber-meets-the-road test is whether the supplements actually improve human brain health. There’s plenty of research at the test tube and lab animal level. In the relatively little human research we have to go on, the record is mixed. However, in a major Japanese study, where over 300 study participants with mild cognitive impairment took a daily 1 mg. plasmalogens supplement, meaningful and measurable cognitive improvements were found in women and in people under the age of 77. Preliminary work has also been done on supplementation improving mood, which makes sense given that researchers have found that plasmalogens can enhance the brain’s production of feel-good neurochemicals like dopamine and serotonin. 

The heart of the matter.

While cognitive health tends to dominate the plasmalogens discussion, let’s not ignore the fact that these phospholipids also play a big role in enhancing the function of our other organ systems, especially the cardiovascular system. (It’s actually a different type of plasmalogens at work here than in the brain.) They help reinforce the cellular structure of the heart and protect it against oxidative stress. Same story with the lungs. As for eyes, higher plasmalogens levels are associated with lower risk of glaucoma. It just seems to be the case that when plasmalogens are abundant, good things happen. 

Plasmalogens and your body.

I’d put the evidence for plasmalogens as brain defenders in the “promising” category. But consider the billions that have been spent on Alzheimer’s pharmaceuticals and the little therapeutic benefit we have to show for it. Results have been disappointing so far. So, it’s easy to see why I and many of my colleagues in the longevity field are excited by plasmalogens’ potential because they seem to work inside the brain in so many different ways. Plasmalogens look to combat oxidative stress and inflammation, boost the production of the brain chemical BDNF which drives the creation of new neurons, and inhibit the formation of the amyloid plaque inside the neurons, a tell-tale mark of the Alzheimer’s disease process. They optimize how nerves “talk” to each other, support cellular energy by stabilizing mitochondrial membranes and also aid membrane repair.  In short, there is a lot to like here, and, with little indication of negative side effects, the idea of plasmalogen supplementation has all the makings of a potential winner.

Getting your fill.

If neurological problems, family history or just plain old aging has got you thinking about how to fend off trouble, then supplemental plasmalogens are worth exploring. You can bump up plasmalogen levels with food, but unfortunately, by only a moderate amount. As mentioned above, animal proteins from healthy sources –think grass fed and pasture raised beef, lamb, pork and chicken -- are a good bet, as are sea creatures like krill, mussels, sea squirt, and scallops.