Omega-3 fatty acids, such as EPA and DHA, are polyunsaturated fatty acids known for their anti-inflammatory properties. Both EPA and DHA are present in large amounts in fatty fish such as tuna, mackerel, herring, bluefish, carp, catfish, sea bass and fish oil supplements. Each of these omega-3s are very similar, except for small differences in their structure. EPA, known as eicosapentaenoic acid, has one less double bond than DHA. DHA, or docosahexaenoic acid, is especially present in the brain and retina. Both have shown benefits towards improving depressive symptoms.
Adjunct Therapy
Omega-3 fish oil may be used as an adjunct to therapy and medication prescribed for depression. People who are not experiencing success with traditional medication or want to lower the dose of traditional medication might benefit from the addition of fish oil. A study published in the March 2005 "Prostaglandins, Leukotrienes and Essential Fatty Acids" observed improved mood in people with depression after supplementing with 8g of fish oil for 12 weeks in addition to their existing therapy.
Omega-3 Deficiency and Depression
Omega-3 fatty acid deficiency in the brain is linked to depression. Apparently, the greater the deficiency is, the greater the degree of depression. A March 1998 study in the "Journal of Affective Disorders" describes levels of omega-3s in blood membranes of healthy participants versus depressed participants. Those who were depressed had significantly lower levels of fatty acids than those were not, providing justification of the need to supplement in those with such low levels.
Bipolar Depression and Fish Oil Supplementation
Bipolar depression has shown benefit from supplementation with fish oil. A study in the "British Journal of Psychiatry" examined the effects of supplementation with 1g of fish oil and 2g of fish oil on improvements in mood in people with bipolar depression after 12 weeks. Participants in the study experienced improvements in depressive symptoms. Despite the varying dosages, neither performed better than the other.
Pregnancy Depression and Fish Oil Supplementation
Depression is a common occurrence during pregnancy, but traditional anti-depressant medication is contraindicated. Additionally, consumption of fish during pregnancy should be limited to one to two servings per week, according to the FDA. Therefore, supplementation with fish oil is ideal for pregnant women as a safe measure for depression. Success with supplementation of fish oil at a dose of 3.4g per day for two months was effective at reducing depressive symptoms in a study published in the April 2008 "Journal of Clinical Psychiatry."
References
- "Prostaglandins, Leukotrienes and Essential Fatty Acids"; Randomised double-blind placebo-controlled trial of fish oil in the treatment of depression; Karen Silvers, et al.; 2005
- "Journal of Affective Disorders" Omega-3 polyunsaturated fatty acid levels in the diet and in red blood cell membranes of depressed patients; Edwards, et al.; 1998
- "The British Journal of Psychiatry"; Efficacy of ethyl-eicosapentaenoic acid in bipolar depression: randomised double-blind placebo-controlled study; Sophia Frangou, et al.; 2006
- FDA: What You Need to Know About Mercury in Fish and Shellfish
- "Journal of Clinical Psychiatry"; Omega-3 fatty acids for major depressive disorder during pregnancy: results from a randomized, double-blind, placebo-controlled trial.; Su, et al.; 2008
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