Most people know the benefits fish oil supplements have on cardiovascular health. The American Heart Association recommends healthy adults eat at least two servings of fish per week. Fatty fish with high levels of Omega-3 oils (lake trout, sardines, herrings, salmon or tuna) are best. However, few people eat the recommended servings, so researchers have done multiple studies on fish oil supplements to see if they provide the same benefits. So far, the studies show fish oil supplements help with heart health, cancer, fatty liver disease, and even dementia.
Richard was an elderly client I had in the early days of my personal training practice. Quick with a smile and a joke, I enjoyed his company our time together and always left our session in a better mood than when I arrived. Over time though, I noticed a change in him. Rarely missing a session, he suddenly started making excuses to not exercise. His wife told me he rarely left the house anymore. She said he seemed very depressed, and she thought he may have the beginnings of dementia. I was heartbroken.
I didn’t see Richard for several months. His wife told me that along with being depressed, he also had heart issues and was on medication along with a fish oil supplement. A few weeks later, Richard surprised me when, with a beaming grin he walked in the gym door ready to exercise! He told me he felt like the omega-3 supplements were making a big difference in his mood and thought processes. At the time there was little research beyond the heart health benefits of fish oil. I assigned his claims to anecdotal evidence and was happy to have him back. New evidence though, shows that certain Omega-3 oils do have a profound effect on human cognition and moods.
Omega-3 and depression: What We Know
Recent studies have shown that omega-3 fatty acids have multiple benefits in metabolic disorders such as type 2 diabetes and obesity. Benefits in neurological problems like dementia and depression have also shown promise. Scientists have noted that in countries with large fish consumption, mood disorders and depression are less common. So, in recent years they have been studying to see how omega-3s work.
Two omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) look to have the best potential to help people with mood disorders. It’s thought these omega-3s favorably affect a huge variety of diseases (including depression) because they reduce the overall systemic inflammation of the body. By combating inflammation, fish oil (the best source of EPA and DHA) reduces the risk of becoming depressed and helps with existing depression.
What is Depression?
The 5th edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) defines depression as:
A period of at least two weeks when a person experienced a depressed mood or loss of interest or pleasure in daily activities, and had a majority of specified symptoms, such as problems with sleep, eating, energy, concentration, or self-worth.
The statistics on depression are hard to ignore:
- An estimated 17.3 million Americans have had a major depressive episode.
- Adult females are more likely to become depressed compared to males, at a rate of 8.7 percent vs 5.3 percent, respectively.
- People aged 18 to 25 appear to be at the highest risk, as 13.1 percent are depressed.
- The prevalence of major depressive episode was highest among adults reporting two or more races (11.3 percent).
What do the studies say?
Multiple clinical trials have tested distinct omega-3 preparations in people with depression. Most trials added omega-3s for people already taking prescription antidepressants that weren’t working well. A few trials studied omega-3 therapy alone. EPA was used alone or a combination of EPA with DHA. Doses from 0.5 gram up to 10 grams per day were used. In one study, they gave post-menopausal women with major depression 930 mg EPA/750 mg DHA daily for eight weeks. The average depression score fell by 56 percent.
Recently, young adults with depression were assigned to take either a placebo or 1,000 mg EPA/400 mg DHA daily. In three weeks, scores on the depression tests fell in supplemented subjects, but not in the placebo group. Nearly two-thirds of the trial patients taking omega-3s no longer met the criteria for being depressed at the end of the trial.
After reviewing all the studies, the results tend to show that fish oils are safe and effective. However, more studies are needed. The findings were not all in agreement, which is likely due to the different dosages used. The best results seem to come from doses of at least 1 gram per day with a ratio of at least 60% EPA relative to DHA. DHA isn’t as effective as an antidepressant as EPA, but it’s possible it may prevent suicidal tendencies.
How can you use fish oil to fight depression?
Many doctors recommend one to two grams daily of an EPA+DHA omega-3 combination (with at least 60 percent EPA) for major depression. Fish oil is considered safe and well tolerated. The biggest complaint is an upset stomach or after taste. Making sure you purchase a high-quality supplement should resolve these problems. You may need to stop taking fish oil before any surgery or if you are on blood thinners.
If you, or anyone you know, is suffering with depression, please see a qualified health professional. While often debilitating, depression is treatable with medication, psychotherapy, and the correct supplementation. Always speak to your doctor before starting or stopping any medication.
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