The Surprising Connection Between Omega-3 Fatty Acids and Depression
Omega 3s are essential for optimal brain function and mental health, and many men and women are deficient.
A 2016 meta-analysis of thirteen randomized controlled trials of 1,233 patients with major depressive disorder found a beneficial overall effect of omega-3s in patients with major depressive disorder, especially in participants taking higher amounts of EPA.
Omegas-3s promote brain health by lowering inflammatory markers and protect neurons from excessive inflammation. They also support cardiovascular health. In pregnancy, omega 3s are also essential for the both mom and babies brain health. It is also crucial to maintain a healthy balance between omega-3s and omega-6s intake.
In our typical Western diet, we tend to lean towards foods rich in omega-6s, while omega-3s are much less consumed, leading to an omega-6 to omega-3 ratio of somewhere around 15 to 1. The ideal ratio is more like 1:1 to 4:1.
This was me years ago at the height of my depression and joint pain! When I tested, my ratio was way off and I was deficient in omega 3s.
And now that I am pregnant and aware of my history, and know that both me and my baby need optimal levels of omega 3s, this is a priority.
I also prioritize my intake because women who have a high omega-6 to omega-3 ratio in their diets are also twice as likely to have babies who experience developmental delays. This doesn’t mean omega 6s oils are “toxic.” It means the body needs a balanced ratio to thrive.
Focusing on increasing your omega 3s rather than hyper focusing on avoiding omega 6s can be way more productive and stress reducing.
The best sources of omega 3 include: -cold-water fatty fish, such as salmon, mackerel, halibut, anchovies, & sardines.
There’s lots of fun recipes you can find on Pinterest, I personally like to make a sardine dip and have it with crackers.
Food sources are preferred but if you have tested and found you are deficient, it may be worth considering supplementation, but be super mindful of your choice of supplement, many can contain heavy metals & mercury, & cheaper is not always better.
A common question I receive is, “Megan, which Omega 3 supplements do you recommend and use personally?”
Here is my answer:
Whatever brand you choose, you want to make sure it is at least 1000mg of EPA/DHA. Many companies will claim they have 1000mg of “Fish Oil” but this is not the same as DHA/EPA. So be sure to flip your supplements over and look at them! You also want to make sure you do not have contraindications due to certain medication use. For example, Fish Oil can sometimes thin your blood, so if you are on blood thinners, you may need to focus on food sources. Be sure to run all supplements by your primary care doctor before consuming!
Here are two I recommend:
Pure Encapsulations O.N.E Omega’s. You can get this one on Amazon, but be aware that some supplements on Amazon have been known to be fake and falsely packaged. To ensure quality, I recommend using my Fullscript Dispensary.
For pregnant women: Needed Omega 3’s.
References:
https://www.researchgate.net/publication/298420633_Meta-analysis_and_meta-regression_of_omega-3_polyunsaturated_fatty_acid_supplementation_for_major_depressive_disorder
