Though no single cause of depression is known, known causes disrupt the normal signaling of the brain. Omega-3 fatty acids are essential nutrients important for regulating inflammation and regulating the fluidity of cellular membranes in the brain and heart. Dietary deficiency of omega-3 fatty acids may raise the risk of depressive episodes. Depression is a serious medical condition and omega-3 fatty acid supplements will not take the place of prescription medication in management of symptoms.
Omega-3 Fatty Acids
Omega-3 is a class of polyunsaturated fatty acids that the human body cannot produce itself. The body needs consistent intake of omega-3 fatty acids in order to produce anti-inflammatory eicosanoids and integrate into phospholipids of cellular membranes. The modern diet is unfortunately very low in omega-3 fatty acids. The change of omega-3 composition in membranes in the brain may disrupt normal signaling.
Depression
Everyone becomes depressed from time to time. Depressive disorder is characterized by prolonged or frequent episodes that are a major disruption of your life. Treatment should focus on managing the disruption of your life. Symptoms include sadness, lack of motivation, anger or frustration and may be caused by an overabundance of inhibitory signals in your brain. Alcohol or drugs that depress the central nervous system may worsen depression.
Omega-3 and Depression
More than half of the mass of the brain is cellular membranes composed of phospholipids. In depression and many other neuropsychiatric disorders, lower levels of omega-3 fatty acids are found in the blood. According to the University of Maryland Medical Center, the effect of omega-3 fatty acids supplementation is inconsistent in improving the symptoms of depression with or without medication. Omega-3 deficiency in unlikely to be the sole cause of depression; thus, the correction of the deficiency is unlikely to overcome all symptoms. A healthy diet rich in omega-3 and other essential fatty acids is likely helpful in the management of symptoms and lowering the risk of major depressive episodes.
Adding Omega-3 to Your Diet
Omega-3 fatty acids are available in large amount in cold-water fish including salmon, mackerel, halibut, sardines, tuna and herring. Walnuts, flaxseed, chia seeds, soybeans, pumpkin seeds, canola oil, krill and algae also contain high amounts of omega-3 fatty acids. Flaxseed and fish oil capsules are available as a convenient way to consistently add omega-3 fatty acids to your diet. There is currently no target intake of omega-3 fatty acids. The University of Maryland Medical Center recommends adding three to four grams of fish oil supplements per day.
References
- University of Maryland Medical Center: Medical Reference: Complementary Medicine: Omega-3 Fatty Acids
- "Journal of Clinical Psychiatry"; Complementary and alternative medicine in major depressive disorder: the American Psychiatric Association Task Force report; Freeman et al.; 2010
- Pubmed Health: Major Depression; 14 Feb 2010
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