You may already be familiar with the benefits of omega-3 fatty acids, found largely in fish oil as well as plant and nut oils, on physical health. According to the University of Maryland Medical Center, omega-3 fatty acids may help with reducing your risk of heart disease, cancer and arthritis. However, fish oil may also help with mental health, and can possibly prevent or alleviate symptoms of anxiety.
About Fish Oil
Fish oil is one of the most beneficial sources of omega-3 fatty acids. Omega-3 fatty acids, a type of polyunsaturated fatty acid, also known as PUFA, are required for many biological processes, including helping to maintain proper brain functioning and assisting with growth and development. Omega-3 fatty acids are found in high levels of concentration in your brain and are believed to be important for cognitive functioning. If you are deficient in omega-3 fatty acids, you may experience symptoms such as mood swings, depression, fatigue and anxiety.
Fish oil can be used in supplement form, especially if you do not obtain enough omega-3 from your diet. However, the American Heart Association suggests obtaining omega-3 fatty acids from foods such as salmon, mackerel, herring, lake trout, sardines and albacore tuna at least twice a week.
Anxiety Facts
Everyone experiences anxiety from time to time. Anxiety is a normal response to stress and fear. However, if you experience persistent feelings of anxiety, you may have an anxiety disorder. Anxiety disorders are characterized by the presence of symptoms of excessive worry, tension, irritability, nervousness, insomnia and other physical symptoms such as appetite changes or panic attacks. According to the National Institute of Mental Health, anxiety disorders last at least six months and can become worse if not properly treated. Typically, psychiatrists recommend a course of medication and/or psychotherapy to treat anxiety. However, many people, resistant to taking psychotropic medications due to their undesirable side effects, seek alternative treatments. Researchers are increasingly interested in the effect of dietary supplements like fish oil on anxiety.
Fish Oil and Anxiety
One study, published in the December 2006 "Journal of Clinical Psychopharmacology," showed that supplements containing polyunsaturated fatty acids had a beneficial, anxiety-reducing effect on substance abusers. This study suggests potential benefits for those suffering from anxiety disorders, as substance abuse disorders and anxiety disorders are often highly correlated. Another study, published in the August 2005 issue of the journal "Nutritional Neuroscience," showed that a mixture of omega-3 and omega-6 fatty acids had a beneficial effect on reducing test anxiety in study participants. The study also showed that the combined supplementation of omega-3 and omega-6 fatty acids helped to improve anxiety symptoms such as insomnia, lack of concentration, appetite and mood. An additional study, published in the October 2003 issue of the "Journal of Lipid Research," showed that supplementation with omega-3 fatty acids reduced stress and anxiety in laboratory rats exposed to two different types of simulated stress tests. These studies show promising benefits for the effects of omega-3 fatty acids on anxiety, although more research is warranted to confirm these results.
Considerations
While fish oil and omega-3 supplements may have a beneficial effect on anxiety, you should not use fish oil as a replacement for prescribed medications or your doctor's advice. Do not attempt to self-diagnose your condition if you think you may have an anxiety disorder. Consult your doctor to receive proper treatment. Inform your doctor if you plan to use a fish oil supplement, especially if you take any over-the-counter or prescription medication. According to the University of Maryland Medical Center, fish oil supplements should not be used in combination with certain medications and may cause unwanted side effects such as bloating, gas, and diarrhea.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- American Heart Association: Fish and Omega-3 Fatty Acids
- "Journal of Clinical Psychopharmacology"; n-3 Polyunsaturated Fatty Acids Decrease Anxiety...; L. Buydens-Branchey and M. Branchey; Dec. 2006
- "Nutritional Neuroscience"; Mixture of Essential Fatty Acids Lowers Test Anxiety; S. Yehuda, et al; Aug. 2005
- "Journal of Lipid Research"; Effects of Dietary n-3 or n-6 Fatty Acids...;C. Song, et al; Oct. 2003
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