The effect of nutrition on symptoms of depression is an exciting area of research. Several studies are bringing to light the positive effects omega-3 fatty acids have on depressive symptoms. A new up and comer in omega-3 supplementation is krill oil. Whether krill oil shows similar benefits for depression as its fish oil counterpart is a new area of study.
What is Krill Oil?
Krill are shrimplike crustaceans plentifully found in the colder oceans. Krill oil is extracted from krill and generally used as a nutritional supplement. Its popularity as a nutritional supplement arises from the fact that krill oil contains omega-3 fatty acids, such as those found in fish oil. It also contains an antioxidant known as astaxanthin. The omega-3 fatty acids found in both fish and krill oil are known as eicosapentaenoic acid and docosahexaenoic acid. Krill oil differs from fish oil in that the omega-3s in fish oil are present in the form of triglycerides. Krill oil contains omega-3s in the form of phospholipids. This phospholipid form is reportedly faster and easier to absorb than the triglyceride form, making krill oil more attractive.
Does Krill Oil Help Depression?
A 2004 publication in "Lipids in Health and Disease" reported on mounting evidence that omega-3s have beneficial effects for depression. Omega-3s are essential for proper brain function and several studies have reported a reduction in depressive symptoms with their use. However, the literature has mixed results. According to Daniel K. Hall-Flavin, M.D., severe symptoms of depression appear to respond best to omega-3 treatment, whereas milder symptoms show a lesser response. In regard to krill oil, several studies have shown it to lower cholesterol levels. However, only one clinical study has investigated krill oil and its effects on mood symptoms and only in the context of premenstrual syndrome. More research looking at krill oil's effects specifically on depression is necessary.
How Much Should I Take?
Krill oil can be found in capsule form with approximately 500 mg per capsule. Many sellers suggest 1g per day, although the specific amount for beneficial effects is still under investigation. Research from Ohio State University speaks to the necessity of balancing the types of omega oils a person consumes. A western diet typically has a 20-to-1 ratio omega-6 to omega-3 fats consumed, and OSU researchers stated that the ratio needs to be reduced to 4 to 1 or even 2 to 1. Additionally, given the other health benefits associated with omega-3 supplementation, such as reduced cholesterol levels and reduced risk for heart disease, getting sufficient amounts of omega-3 from all sources remains valuable.
Necessary Precautions
Individuals with allergies to shrimp and other seafood should take caution when considering krill oil supplementation. Krill oil should not be considered a replacement for the treatment of depression. More studies are necessary to fully understand the role omega-3 plays in depression treatment, especially in the form of krill oil. Eating fish high in omega-3s, such as salmon and tuna, is another way to obtain the beneficial omega-3 fatty acids found in krill oil.
References
- "Lipids in Health and Disease"; Omega-3 Fatty Acids and Major Depression: A Primer for the Mental Health Professional; Logan A; November 2004
- MayoClinic.com: Fish Oil Supplements: Can They Treat Depression?
- The Ohio State University: Omega-3 Fatty Acids Affect Risk of Depression, Inflammation
