Depression is a struggle that many people face, with the National Institutes of Mental Health reporting that in 2014, an estimated 15.7 million Americans aged 18 or older experienced at least one major depressive episode. While doctors typically attribute depression to a chemical imbalance in the brain and prescribe medication to combat it, the real issue may be as simple as a nutrient imbalance.
Omega-3 fatty acids, DHA and EPA, which are well-known for their heart-healthy and brain-boosting properties, may be the key to reducing both the frequency and severity of depressive episodes for many individuals. Additionally, omega-3s don’t come with the adverse side effects associated with many antidepressant medications — such as nausea, weight gain, fatigue, insomnia, loss of sexual desire, and even an increased risk for suicide.
Research supports omega-3s as depression treatment
A study out of the Netherlands analyzed 13 separate research studies involving over a thousand participants and found that EPA and DHA were just as effective as antidepressants in reducing major depressive disorder (MDD). The beneficial effects were even greater in the studies that supplemented higher doses of EPA.
Dr. Roel JT Mocking, lead author and researcher at the Program for Mood Disorders, Department of Psychiatry, Academic Medical Center, University of Amsterdam, stated, “Omega-3 supplements may be specifically effective in the form of EPA in depressed patients using antidepressants. This could be a next step to personalizing the treatment for depression and other disorders.”
Best sources of omega-3s
The primary food sources of omega-3 fatty acids, DHA and EPA, are oily fish such as salmon and marine-derived oils, including fish oil and krill oil. Since the standard American diet tends to be high in omega-6s, it’s a good idea to supplement with high-quality omega-3s to prevent a nutrient imbalance.
The only side effect you should be aware of when obtaining an adequate amount of omega-3s is overall improved health. Supporting the existing body of research on the relationship between omega-3s and depression, this latest study further reinforces that EPA and DHA omega-3s can help you achieve optimal health.
With that said, it’s essential to make sure you’re eating the right kinds of fish and not over-consuming species that may contain high amounts of mercury. The FDA recommends that adults eat two to three servings of “best choice” fish per week, including salmon, shrimp, tilapia, and canned light tuna. Avoid fish like shark, swordfish, king mackerel, and marlin, as they may contain higher mercury levels.
Omega-3s for mental health and more
In addition to the apparent mental health benefits, omega-3 fatty acids are beneficial to overall health in various ways, such as improving heart health, reducing inflammation, supporting healthy brain function, and improving eye health.
It’s also important to note that while omega-3 supplements can offer numerous health benefits, they should not replace prescribed medication without proper consultation and discussion with your doctor.
Additionally, be sure to choose a high-quality omega-3 supplement, as not all products on the market are created equal. Look for fish oil supplements with a high concentration of EPA and DHA and that have been third-party tested for purity and contaminants. The Global Organization for EPA and DHA Omega-3s (GOED) is an excellent resource for finding quality omega-3 products.
In conclusion, omega-3 fatty acids offer a plethora of health benefits, including serving as a useful complement to conventional depression treatments. With minimal side effects and countless advantages to overall well-being, it’s worth considering incorporating omega-3s into your daily regimen for improved mental and physical health.
