Depression is a common mental health problem that affects people of all ages. There’s no known single cause for it, so treatment options typically combine two or more interventions, like medications, therapy and lifestyle changes.
Recent studies on omega-3 fatty acids demonstrate their positive impact on alleviating depressive symptoms. Here’s how a diet full of foods rich in these good fats can help treat this mental health concern.
Depression: A Prevalent Mental Health Problem
Major depression is one of the most common mental health problems in the U.S., affecting over 8% of the adult population and 15% of youth. Common symptoms include:
- Persistent feelings of sadness
- Changes in sleeping patterns, either too much or too little
- Restlessness
- Problems with focus
- Feeling hopeless or worthless
- Reduced or increased appetite
- Suicide ideation
Depression can negatively impact someone’s work performance, relationships and quality of life. Many refuse to get help due to the stigma surrounding mental health, but getting advice from a mental health professional is crucial to recovery.
Since this condition has no predefined cause, experts employ multiple interventions to improve the affected person’s health. Besides antidepressants and therapy, they look at nutrition as another treatment angle, leading to various studies on omega-3 fatty acids — a substance found in seafood, fish and fish oil supplements that is said to reduce depressive symptoms.
Role of Omega-3 Fatty Acids in Brain Health
Omega-3 fatty acids are good fats found abundantly in fish and seafood, like salmon and mackerel. They’re most notable for their benefit to heart health. These healthy fats also exist in some plants, like chia seeds and flaxseeds.
Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are types of omega-3 fatty acids found in marine life, while plant sources have alpha-linolenic acid (ALA).
Unfortunately, the body can’t produce the appropriate amount of omega-3 fatty acids, so food becomes the primary source of these healthy fats.
Omega-3 fatty acids are essential to cell membranes and help support numerous bodily functions, including the brain. They have the following benefits
- Vital for normal brain development: Children of mothers who took fish oil during pregnancy had higher scores and better brain function during early childhood.
- Crucial for brain function throughout life: Older adults with lower levels of DHA had smaller brain size, a hallmark of rapid brain aging.
Apart from brain health, these healthy fats also help curtail the risk of various illnesses. Cardiovascular events associated with heart disease are significantly reduced, alongside symptoms of Alzheimer’s disease, asthma, arthritis and macular degeneration. High concentrations of omega-3 fatty acids are present in the brain, which leads experts to believe they may help alleviate depression, a mental health condition that alters some brain areas.
The Link Between Omega-3 Fatty Acids, Depression and the Brain
Repeated studies have been conducted to show the effect of omega-3 fatty acids on brain health. One review from 2010-2022 examined the correlation between omega-3 and the brain. It was found that omega-3 fatty acids increased cognitive well-being, learning, memory and blood flow to the brain. Experts concluded lonely and older people may benefit from omega-3 supplementation due to these benefits.
While omega-3 changes the brain for the better, the opposite is true with depression. One study on brain changes in depression discovered the following findings:
- There’s hyperactivity of the white matter in the frontal cortex and basal ganglia.
- Depression alters the reward-punishment system.
- Experts found fewer glial cells in the prefrontal cortex. These cells surround the brain neurons and provide structural and physiological support.
- Depression results in hyperactivity in the limbic areas, especially the amygdala, which is responsible for modulating emotions.
Experts have established depression can transform the brain in negative ways, resulting in manifesting symptoms that affect how you behave and respond to your environment.
The Potential of Omega-3 Fatty Acids as a Treatment for Depression
These healthy fats are present in high concentrations in the brain. Approximately 50%-60% of the brain consists of lipids or fats, of which 35% are omega-3 polyunsaturated fatty acids. Since these substances help normalize body functions, they may have a positive effect on the brains of people living with depression. Find out what studies say about this.
Biological Mechanisms That May Help Reset Brain Function
Experts assume ingesting omega-3 fatty acids can help depression due to their possible antidepressant mechanisms that may help restore normal functions in the central nervous system. In one review, they identified six underlying effects of omega-3 polyunsaturated fatty acids based on the substance’s molecular action and cellular effects:
- Anti-neuroinflammatory
- Anti-neurodegeneration
- Modulation of the hypothalamic-pituitary-adrenal (HPA) axis
- Neuroplasticity and synaptic plasticity
- Antioxidative stress
- Modulation of neurotransmitter systems
Although evidence confirms that omega-3 fatty acids help counter depression, it remains unknown how these neurobiological mechanisms work to influence the brain of someone with this condition. All experts know is these lipids trigger favorable biological processes, resulting in their anti-depressive effects.
Positive Effect as a Complementary Therapy
An observational study found that using omega-3 fatty acids as an adjunct therapy — along with antidepressants — can significantly minimize the severity of depressive symptoms.
A total of 165 people with mild to moderate depression participated in the study. They were divided into three groups — one group had omega-3 fatty acid supplementation, another took antidepressants, and the last had both omega-3 supplements and antidepressants.
The results were assessed using the Hamilton Depression Rating Scale (HDRS), and experts did three follow-ups to measure the scores. At the end of the study, all three interventions — including omega-3 supplementation monotherapy — showed statistical improvement through better HDRS scores during the first, second and third follow-ups.
What experts found astonishing was that the combination of omega-3 supplements and antidepressants elicited higher improvement in depressive symptoms compared to individual intervention.
The observational study concluded that omega-3 supplements are effective additional therapy to existing interventions in treating depression.
Reduced Symptoms of Perinatal Depression
Depression is quite prevalent in expectant mothers. It affects them during and after giving birth.
Experts did a randomized placebo-controlled trial to see whether omega-3 fatty acids were effective in perinatal women experiencing depressive symptoms. They performed a meta-analysis on eight randomized placebo-controlled trials and 638 participants. Of these, 315 belonged to the placebo group, while 323 women took omega-3 fatty acids as a therapy.
It showed that omega-3 monotherapy has superior benefits on both prepartum and postpartum depression over placebos and helped minimize the depressive symptoms in participants who took them. Moreover, women could become more vulnerable to inflammation-related diseases like depression if they lacked these fats, evident in those with perinatal depression who had reduced levels of EPA and DHA.
How Omega-3 Fatty Acids Influence Depression
The mechanisms behind the positive response of omega-3 fatty acids in depression remain unclear. However, experts believe they owe their nutraceutical effects or disease protection benefits to their potent antioxidative and anti-inflammatory properties.
Experts confirmed in a review that combining polyphenols — compounds with antioxidants and anti-inflammatory agents found in fruits, vegetables, grains and tea — and the good fats in fish oil can be beneficial. They increase the glutathione peroxidase activity by three times and plasma antioxidant capacity by two times and reduce common inflammation biomarkers by 50%-200%.
Although researchers have uncovered a few mechanisms behind the biological activities of these healthy fats, more research is needed to fully comprehend what makes them effective in improving health functions.
Recommended Intake of Omega-3 Fatty Acids
The adequate intake of ALA — a form of omega-3 fatty acids — is 1.1 grams for women 14 years and older and 1.6 grams for men. You can get this from chia seeds, flaxseed, walnuts and soybean oil.
Meanwhile, the recommended intake of combined omega-3 fats is 450-500 milligrams daily. People with coronary heart disease must consume 1 gram, preferably from fish.
The American Heart Association recommends eating at least 12 ounces of fatty fish throughout the week or four servings of about 3 ounces per meal. Avoid eating swordfish, tilefish, king mackerel and shark, as they have high mercury content. Consuming them could complicate your health or expose you to other diseases. Choose fish with low mercury levels. Work with your doctor to learn what seafood and fish options you can eat that won’t affect your health.
Potential Side Effects of Omega-3
The body needs these lipids. The more you eat fish and seafood, the better it will be for your health. However, you must balance nutrition by limiting your intake. Although most side effects of excessive omega-3 fats in the body are mild — like headache, bad breath, bad-smelling sweat, heartburn and diarrhea, moderate your consumption to what’s recommended to sidestep health complications.
Omega-3 Fatty Acids Have Antioxidant and Anti-Inflammatory Benefits
Researchers can’t fully explain the biological activities of omega-3 fatty acids in the body that make them effective in improving depression. What’s certain is they have powerful antioxidant and anti-inflammatory features to combat inflammation biomarkers.
Depression makes the amygdala — an area of the brain responsible for emotion regulation — hyperactive. This explains why depressed individuals experience deep feelings of sadness and emptiness. Omega-3 fatty acids can help rebalance this dysregulation and mitigate depression. Supplementation alone may be effective at some level, but the severity level of symptoms is reduced when combined with antidepressants and other interventions.
While the side effects of overconsuming these healthy fats are mild, it’s crucial to get your healthcare provider’s advice before taking supplements. Avoid self-diagnosing or self-medicating as it may impact your health.
Author Bio
Jack Shaw is a senior writer and editor at Modded, where he passionately explores the intricate connections between physical health, mental well-being, and the dynamics of interpersonal relationships. With a keen eye for detail and a knack for crafting engaging content, Jack’s articles offer valuable insights into living a balanced and fulfilling life.
