Omega-3 is a polyunsaturated fatty acid that the body cannot produce, but must obtain from the diet. This essential fatty acid is needed for brain and eye development in children and to maintain homeostasis, or balance, in the immune system and regulation of blood clotting. Increasing amounts of research are showing that the benefits of omega-3 do not stop there. Supplementation of omega-3 in the form of fish oils may also alleviate depression, anxiety, and improve memory.
Food Sources of Omega-3
Eicosapentaenoic acid, better known as EPA, and docosahexaenoic, or DHA, are two types of omega-3 found in fatty fish such as salmon. Walnuts and flax seeds contain alpha-linolenic acid or ALA, a precursor to EPA and DHA. When omega-3 is exposed to oxygen, it becomes oxidized, leading to rancidity of the fat. The health benefits diminish as the omega-3 rich food is exposed to air. The best method to prevent this is keeping these foods in airtight containers and in the 'fridge. Grinding flax seed into cereals or in baking is a great way to boost your omega-3 intake. Grind the flax just before eating, using a coffee grinder, to ensure the maximum health benefit.
Balancing Act
Increasing omega-3 intake through the diet or supplements is only half of the equation. Omega-6 is another essential fatty acid found in nuts, seeds and oils. Omega-6 is pro-inflammatory, meaning it causes the body to produce blood-clotting factors. Omega-3 is anti-inflammatory and helps decrease the production of these factors. According to Dr. Andrew Weil, specialist in natural and preventative medicine, soybean oil is one of the largest contributors to omega-6 in the American diet. Soybean oil is added to the majority of packaged and fast food items. A balance of the two is critical in maintaining normal body functions. It is thought that our ancient ancestors had a 1:1 ratio, but as the consumption of processed foods has increased, the balance between omega-6 and omega-3 is severely skewed.
Expert Opinion
An imbalance of omega-6 to omega-3 may contribute to depression and other behavioral issues. The University of Arizona conducted a study on post-partum women diagnosed with depression. Various doses, ranging from 0.5 g to 2.8 g per day of omega-3 in the form of fish oils were taken for eight weeks. Researchers found that the supplement improved depression by up to 52 percent. The increases in dose did not improve depression to a greater degree than the smaller dose. Dr. Hanah Nemets researched omega-3 effects in childhood depression and found a supplement also significantly improved mood. A review of all applicable research studies on the topic found an overall beneficial effect of omega-3 supplementation on depression, although a dose at which the greatest benefit occurs is not yet established. The average dose used in the research studies is 2 grams per day.
Misconceptions
Omega-3 is not a cure-all for depression. The mechanism behind how omega-3 alleviates depression symptoms is not known or understood. All mood disorders are complex, and may require additional medications, supplements, lifestyle changes, and therapies to treat. The expertise of a physician or other professional should be sought to help you determine what treatments and interventions will alleviate your symptoms.
Considerations
Increasing dietary intake of omega-3 is virtually without risk. The body naturally regulates the absorption of various nutrients depending on need. Supplementation carries increased risk, although minimal risks are associated with fish oil supplementation. Supplements are also not regulated for purity, potency, or safety. Before beginning any supplement, seek advice from a health care professional, as fish oils can interfere with some medications or certain diseases.
References
- Randomized dose-ranging pilot trial of omega-3 fatty acids for postpartum depression. 2005. Marlene P. Freeman. University of Arizona College of Medicine. Acta Psychiatrica Scandinavica Volume 113, Issue 1, pages 31--35, January 2006
- Omega-3 Treatment of Childhood Depression: A Controlled, Double-Blind Pilot Study Hanah Nemets, M.D. Am J Psychiatry 163:1098-1100, June 2006
- A Meta-Analytic Review of Double-Blind, Placebo-Controlled Trials of Antidepressant Efficacy of Omega-3 Fatty Acids Pao-Yen Lin, M.D., Ph.D. Journal of Clinical Psychiatry, 2007
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