Can Omega-3 Help Fight Depression?

Most of us by now have heard of the benefits of taking omega-3, found primarily in fish, as well as in flaxseed, pumpkin seed, and walnuts. It can help lower LDL cholesterol (the bad kind) and is also good for heart health. Some studies, however, seem to indicate that omega-3 fatty acids might have another benefit, namely in the treatment of depression.

Studies have been conducted worldwide by various groups focusing on the consumption of seafood -- the major source of omega-3 -- and depression. For example, Dr. Joseph Hibbeln, who conducted two such studies, found that there was an association between seafood consumption and depression. In Japan, for instance, individuals consumed on average 150 pounds of seafood per year. On the other hand, in New Zealand, consumption averaged only 40 pounds per year; and Dr. Hibbeln noted that depression was 60 times higher in New Zealand than in Japan. In a study reported in The Journal of Clinical Psychiatry (2010), found that giving patients suffering from depression benefited from supplements of omega-3, which helped to normalize their fatty acid levels, thereby alleviating their symptoms of depression.

One of the active ingredients found in omega-3 is something with the tongue-twisting name of eicosapentaenoic acid or EPA. The Journal of Clinical Psychiatry (2010), previously mentioned, reported that major symptoms of depression could be alleviated when the patient received omega-3 supplements, specifically those with higher levels of EPA. (Another active ingredient is docosahexaenoic acid or DHA; however, EPA seems to be the most effective in treating depression. This means that you should look for omega-3 that contains more EPA than DHA.) One study showed that people taking 1050 milligrams of EPA and 150 milligrams of DHA per day displayed fewer symptoms of depression after just four weeks. (It should be noted that some of these same patients were also taking antidepressants.)

Does all of this mean that the person suffering from depression should rush out and start eating lots of seafood and/or take omega-3? Not necessarily. Depression is not something that anyone should take lightly. You should always first consult your primary care physician. If you want to avoid taking antidepressants, discuss alternatives, such as omega-3. In addition, tell your doctor about any and all vitamins, minerals, and/or herbal supplements you are taking. More medical doctors these days are more open to alternative treatments and can help you determine what is the best course of treatment for you. Your physician can also guide you in choosing the right kind of omega-3, if it is indicated that additional omega-3 is a good choice for you. (Not all supplements are created equal.) In addition, your doctor may want you to take other supplements, such as vitamins C and E, in conjunction with the omega-3. The emphasis here, however, is that before you proceed with any natural treatments for your depression, do first discuss them thoroughly with your doctor.

References:
McMan's Depression and Bipolar Web. John McManamy: Omega-3 for Depression and Bipolar.

The Journal of Clinical Psychiatry. Omega-3 Fatty Acids: Evidence Basis for Treatment and Future Research in Psychiatry.