Omega 3 Fish Oil: Depression and Brain Function Benefits

Research in the last decade has provided numerous studies on the healing power of Omega-3 fatty acids in enhancing heart, eye and mental health.

Here's what you need to know about mental health and fish oil.

Depression and Omega 3 Benefits

Depression is on pace to be the second-leading cause of disease by 2020¹ and the changes in our human diet support growing evidence that lack of Omega 3 fatty acids is the cause.

According to Researchers at the University of Sheffield and Efamol Research Institute, the severity of depression is directly linked to low levels of Omega-3 fatty acids in our bodies, and, in particular our brain tissues. Countries that eat the most fish such as Japan, Iceland and Korea have the lowest rates of depression, while the United States, West Germany and Canada have some of the highest rates of depression - and, no surprise here - the lowest intake of fish in their diets.

The nerve cell shown is covered by a membrane that plays a vital role in how the nerve cell functions. DHA is a key component of this "thinking part" of our brain. We know that deficiency of the omega-3s, and DHA in particular, causes a reduction in the chemicals that transmit signals in these synapses, causing a demonstrable malfunction in some of the key brain pathways.

DHA is also a major component of the myelin sheath, which is wrapped like insulation, around the long processes of nerves. Integrity of the myelin is of the utmost importance for normal brain function.

There's been a lot of publicity about the heart and cardiovascular benefits of Omega fatty acids. Unfortunately; information is not widespread regarding the type of Omega 3s that are best for mood and psychiatric disorders. There are two main types of fatty acids found extremely important in the Omega 3 fatty acid chain, namely, EPA and DHA.

Both are considered "long-chain" as they have 20 or more carbon elements at work. Together they perform critical functions in our brains, blood vessels and immune system. This is why fish oil, and the specifics of EPA and DHA, become important. ALA, another Omega 3, is not commonly found in fish oil and is not converted well in the body to assist EPA and DHA to perform their wonders.

Here's what to look for to maximize your mental health benefits:

• EPA of at least 1,000mg or 1 gram a day.
• DHA of at least 500mg or 1/2 a gram a day.
• Ensure molecular distillation is used by the manufacture to ensure low levels of mercury.

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References:

¹ Lin, PY, et al. A meta-analytic review of polyunsaturated fatty acid compositions in patients with depression. Biological Psychiatry, Vol. 68, 2010, pp. 140-47