Omega-3 for Depression: Uses, Benefits, and More

Why Omega-3 helps treat Depression

Omega-3 fatty acids are important components of the cell membranes in our brain cells, as they control the fluidity of the membranes. People who have depression are usually deficient in omega-3.

As a result, their cell membranes are less fluid and some neurotransmitters like serotonin aren’t efficiently absorbed into the cells that need it. Plus, nutrients aren’t transported to the cells that need them. The consumption of omega-3 balances out membrane fluidity and keeps the brain healthy, reducing the incidence of depression.

Furthermore, people who are depressed often have poor cerebral blood flow to some parts of the brain. This inhibits blood and other nutrients from circulating throughout the brain, preventing it from functioning properly. Omega-3 fatty acids help increase blood flow in the brain, reducing the risks of the development of depression.

Plus, omega-3 helps treat depression because it has anti-inflammatory properties that reduce inflammation in the brain. Studies have linked inflammation in the brain to various mood disorders, including depression. Omega-3’s anti-inflammatory properties help lower brain inflammation and improve neuron signaling, which improves neurotransmitter regulation and therefore stabilizes a person’s mood.

For instance, the study, “Inflammation as a Predictive Biomarker for Response to Omega-3 Fatty Acids in Major Depressive Disorder: A Proof of Concept Study,” found that depressed patients with “high” levels of inflammation improved after they took EPA rather than DHA or the placebo. However, those differences were slight, and the study needs to be replicated to determine its effectiveness.

How Omega-3 works for Depression

Omega-3 is a healthy polyunsaturated fat that consists of eleven types of fatty acids. The three main omega-3 fatty acids are: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).

These omega-3 fatty acids can help reduce depression and its symptoms by:

1- Improving cell membrane fluidity: research shows that people with depression have low omega-3 levels in their bodies. This affects the composition and fluidity of nerve cell membranes. Without omega-3, the cell membrane becomes weak and cannot take up neurotransmitters. Omega-3 strengthens the cell membrane, allowing it to take up different neurotransmitters and nutrients more effectively, which improves mood.

2- Reducing inflammation in the brain: the omega-3 fatty acids EPA releases anti-inflammatory chemicals called eicosanoids that reduce the level of inflammation in the brain. This strengthens cell signaling and regulates the number of neurotransmitters in the brain, which stabilizes mood.

3- Improving blood flow in the brain: People with depression may have decreased blood flow to different parts of the brain. Consumption of foods rich in omega-3 increases blood flow to those regions of the brain. As a result, nutrients and oxygen can get to the brain and help it maintain its normal functions.

Omega-3 for Depression: How much to Take

There’s no official dose of omega-3 used to treat depression.

However, if people are depressed, some psychiatrists recommend that patients take at least 2 grams of pure eicosapentaenoic acid (EPA). If people are taking supplements that contain both EPA and DHA, they must make sure that the amount of EPA is twice as that of DHA.

Dr. Janelle Sinclair, a clinical biochemist and natural health practitioner, recommends that people with depression use supplements that contain 500-600 mg of EPA and 250 mg of DHA. They can take about 3-4 capsules of these supplements per day. This is equivalent to 1500-2000 mg of EPA and 750-1000 mg of DHA.

As a general guideline, he Food and Nutrition Board of the U.S. Institute of Medicine recommends, men take 1.6 grams of omega-3 while women can take 1.1 grams of omega-3 per day if they are above the age of 18.

Omega-3 for Depression: Precautions

If you want to take omega-3 supplements to treat depression you should consider the following precautions:

1- People with certain medical conditions

People with the following medical conditions should take precautions and consult a doctor before they begin taking omega supplements.

- Diabetes: consuming excessive omega-3 fats may lower blood sugar levels. People who have diabetes should consult a doctor to determine the appropriate dose for their condition.

- A seizure disorder: consuming excessive omega-6 fats such as GLA may cause seizures in people who have a seizure disorder.

- Allergies: people who have allergies should take precautions before taking omega fatty acid supplements.

Many omega supplements come from fish sources, and people who are allergic to fish cannot take these supplements. Some supplements may also contain peanut and soy, which are also common allergens.

2- Pregnant or Breastfeeding Women

Consuming excessive omega-6 fats may cause pregnant women to have pregnancy complications such as early labor and contribute to the poor development of the fetus.

Pregnant women should also avoid omega-3 because it affects their blood clotting abilities and increases the risk of bleeding. Also, some omega-3 supplements like cod liver oil contain vitamin A, which might be harmful to the fetus.

Pregnant and breastfeeding women should avoid omega-3 fish oil supplements that come from fish that contain high amounts of mercury, such as mackerel, swordfish, or tilefish because mercury may harm the baby.

3- Interaction with other Medications

Omega fats may interact with different medications and exacerbate certain conditions. Consult your doctor or healthcare provider before taking omega fatty acids supplements if you take the following medication:

- Anticoagulant medication: Omega fats can interfere with blood-thinning medication. Consuming excessive amounts of omega fats can cause blood thinning or excessive bleeding.

- Blood pressure medication: consuming excessive amounts of omega fats may lower blood pressure and interfere with blood pressure medication.

4- Vitamin A Toxicity

If you are taking omega-3 supplements, always check the amount of vitamin A. Some omega-3 supplements may contain very high amounts of vitamin A, which may cause vitamin A toxicity.

People should also avoid cod liver oil because it contains a high amount of vitamin A. They can substitute it with other omega-3 supplements that aren’t high in vitamin A like fish or krill oil.

Omega-3 for Depression: Side Effects

If you take omega-3, you may experience unwanted side effects such as an unpleasant taste in the mouth, bad breath, heartburn, nausea, gastrointestinal discomfort, low blood pressure, high blood sugar, diarrhea, headaches, and smelly sweat.

Side effects of the Omega-3-6-9 supplement

If you take an Omega-3-6-9 supplement you may experience the following side effects: burping, vomiting, diarrhea, constipation, nausea, and heartburn, loss of taste, skin rash, hives, itching, prolonged bleeding from cuts, and nosebleeds.

Consult your doctor if any of the following side effects appear.