Omega 3 fatty acids for depression and anxiety, can they help?

The value of omega 3 fatty acids in health has been known for many years. From birth to deep old age, omega 3 fatty acids participate in the development and maintenance of brain health, cardiovascular health, nervous system and eye health.

In recent years, more and more studies have linked omega 3 fatty acids consumption with mood and behavioral disorders. As depression rates are rising worldwide, it seems that the need to find nutritional elements that contribute to mood disorders is even greater!

Omega 3 fatty acids

They are a group of polyunsaturated fatty acids which the body uses in a variety of ways. Although the body has the ability to synthesize many types of fatty acids, it is unable to synthesize certain omega 3 fatty acids, making them necessary and needed through diet. The main types of omega 3 fatty acids found in fish oils and plant sources are:

• Eicosapentaenoic acid (EPA)
• Doxa-hexanoic acid (DHA)
• A-linolenic acid (ALA)

The most important effects of omega 3 fatty acids are that they lower serum triglycerides and cholesterol levels, protect against atherosclerosis and reduce cardiac arrhythmias. They also have anti-inflammatory effects and contribute to diseases such as rheumatoid arthritis, inflammatory bowel disease, depression, schizophrenia and Alzheimer’s disease.

Depression

Depression is a mental disorder characterized by sadness,  lack of desire for activities and reduced energy levels. In addition, symptoms may be lack of self-esteem, increased sense of guilt, mood disorders and appetite. According to recent reports, 1 out of 20 people have experienced an episode of depression in their lives.

Omega 3 fatty acids and mood disorders

Adopting the Western diet and moving away from the Mediterranean diet has had a serious health impact. The increased consumption of omega 6 fatty acids and the dramatic reduced intake of omega 3 fatty acids seem to be associated with many inflammatory conditions and mental illnesses.

Many studies have shown that people who consumed adequate amounts of omega 3 fatty acids, either via food or supplements, were significantly less likely to develop depression or anxiety disorders.

In addition, there is evidence that supports that people who suffer from depression and experience anxiety disorders, had an improvement in their mood and a reduction in their symptoms by up to 60%, after taking omega 3 fatty acids (EPA and DHA). Omega 3 fatty acids have also been shown to have a positive effect on pregnancy, on postpartum depression, on menopause and on people with bipolar disorder and schizophrenia.

One reason omega-3 fatty acids can be so beneficial to mental health issues is that they help reduce inflammation, which is the root of most diseases.

Although taking omega 3 fat cannot be considered as a treatment, it is a natural antidepressant supplement that can help mood and improve your mental health.