NEW RESEARCH SUGGESTS THAT OMEGA-3 FATTY ACIDS are associated with fewer depressive episodes. But before you load up on supplements, please note that the studies examining omega-3 fatty acids and depression risk reduction are not uniformly positive.
First, let’s examine the new study results. We will then turn to the available clinical literature addressing the omega-3 fatty acid: depression relationship.
“That’s the thing about depression: A human being can survive almost anything, as long as she sees the end in sight. But depression is so insidious, and it compounds daily, that it’s impossible to ever see the end.”
― Elizabeth Wurtzel, Prozac Nation
Omega-3 fatty acids and depression
A longitudinal study of nearly 14,000 subjects in the Brazilian Longitudinal Study of Adult Health (ELSA-Brasil) from 2008 to 2014 reveals this:
Omega-3 fatty acids (total and subtypes) consumption is associated with up to a two-thirds drop in depressive episodes in patients with such episodes at baseline.
Researchers for information about depressive episodes from the Clinical Interview Schedule Revised (CIS-R) tool and measured food consumption with the Food Frequency Questionnaire (FFQ).
Target dietary components included total polyunsaturated fatty acids (PUFA) and omega-3 fatty acids: alpha-linolenic acid, eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and docosapentaenoic acid (DPA).
Most participants had an adequate dietary intake of omega-3 fatty acids, and none were taking omega-3 supplements.
Higher consumption of omega-3 acids (total and subtypes) appeared associated with a lower risk for depressive episodes — with significant associations for omega-3 and alpha-linolenic acid. The associations were of borderline statistical significance.
Supplements and depression — Not so fast
This study is the first to examine the association between maintenance and incidence of depressive episodes and omega-3 consumption. The research employed rigorous data collection protocols and validated instruments.
On the other hand, the sample included only public employees, creating selection bias. In addition, the food questionnaire depended on participant recall, which is not the most reliable method to assess diet.
Finally, the researchers only assessed diet at study entry, so if individuals changed their diet significantly, they would not capture this alteration.
We need to put the study findings into a broader context. Overall, the data on the association between omega-3 consumption and depression are mixed. This lack of clarity is likely, at least in part, because of the challenges of controlling confounding variables.
Whether omega-3 fatty acids fight depression remains unclear to me. But Do you still want to get more omega-3 fatty acids into your diet?
Many mainstream health organizations recommend that healthy adults consume at least 250 to 500 milligrams of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) daily. You can achieve that by eating two servings of fatty fish per week.
You may want to consume foods rich in omega-3 fatty acids, as you may:
- Lower your blood pressure
- Reduce triglycerides
- Slow the development of plaque in your arteries
- Drop your chances of suffering from an abnormal heart rhythm
- Lower the likelihood of heart attack and stroke
- Reduce your chance of sudden cardiac death, if you have known heart disease
The American Heart Association recommends eating fish (especially fatty, coldwater fish) at least twice weekly.
For plant-based omega-3s, 1,600 mg is adequate for males and 1,100 mg for females, according to the National Institutes of Health. Here are some foods that are very high in omega-3, according to HealthLine:
- Mackerel. Omega-3 content: 4,580 mg of EPA and DHA (combined) in 3.5 ounces (100 grams).
- Salmon. Omega-3 content: 2,150 mg per serving. Do you eat one of the most nutrient-dense foods on the planet? Stock up on vitamin D, selenium, and B vitamins here.
- Cod liver oil. Omega-3 content: 2,438 mg per serving. Don’t consume more than one tablespoon at a time, as too much vitamin A can be harmful.
- Herring. Omega-3 content: 2,150 mg per serving. Pickle it, cold-smoke it, or eat it as a canned snack. Do you eat what the English call kippers, perhaps with eggs? A single serving also gets you nearly 100 percent of the recommended amount of selenium and lots of vitamin B12.
- Oysters. Omega-3 content: 329 mg per serving. Plus, you get a zinc bonus, with six raw eastern oysters (three ounces or 85 grams) offering 289 percent of the daily recommended zinc, 69 percent of recommended copper, and 567 percent of vitamin B12.
Other omega-3 fatty acid sources include sardines, anchovies, caviar, flax seed, chia seeds, and soybeans. Oh, don’t forget walnuts (my go-to snack). The last is chock full of copper, manganese, and vitamin E, as well as important plant compounds.
“I didn’t want my picture taken because I was going to cry. I didn’t know why I was going to cry, but I knew that if anybody spoke to me or looked at me too closely the tears would fly out of my eyes and the sobs would fly out of my throat and I’d cry for a week. I could feel the tears brimming and sloshing in me like water in a glass that is unsteady and too full.”
― Sylvia Plath
Thank you for joining me today in this look at omega-3 fatty acid supplements and depression.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
If you are in crisis or think you may have an emergency, please call your doctor or 911 immediately. If you’re having suicidal thoughts, call 1–800–273-TALK (8255) to talk to a skilled, trained counselor at a crisis center in your area at any time (National Suicide Prevention Lifeline). Call your local emergency line immediately if you are outside the United States.
