Depression and anxiety are two incredibly common mental health issues that millions of people all over the world suffer from. They both can impact a person’s quality of life to such an extent that normal, daily activities become impossible to do, relationships start falling apart and even basic experiences of happiness seem unattainable.
For the most part, therapy or medication are often suggested routes for treatment but in recent years there have been more studies coming out that suggest Omega 3 fish oil may also help improve depression and anxiety symptoms.
In this article, we’ll explore the connection between Omega 3 fish oil and mental health, and how this natural supplement can help ease the burden of depression and anxiety.
What is Omega 3 Fish Oil?
Omega 3 fish oil is a fat that we can find in the stomach of the fish, and in some instances, -the liver. This “oil” contains two types of important fatty acids called EPA (eicosapentaenoic acid) AND DHA (docosahexaenoic acid). These fatty acids are vital to the brain’s function. Since they cannot be produced by our own bodies, we must get them from food sources like Omega-3 fish oil or other sources such as diet and supplements.
Understanding Depression and Anxiety
Depression
Depression is more than feeling sad or down. It is a serious mood disorder characterized by persistent feelings of sadness, worthlessness, and a lack of interest in activities. It can also cause physical symptoms like fatigue, appetite changes, and sleep problems.
Anxiety
Anxiety, on the other hand, is defined by excessive worrying, nervousness, and fear. While it is common to experience some anxiety from time to time, people with anxiety disorders often experience these feelings so intensely that they begin to interfere with their daily lives. Symptoms of anxiety can include restlessness, difficulty concentrating, and an increased heart rate.
The Role of Omega 3 Fish Oil in Mental Health
1. Omega 3s Reduce Inflammation in the Brain
Best omega 3 supplement helps with depression and anxiety by reducing inflammation in the brain. Inflammation is associated with a number of mental health conditions, including depression. Chronic brain inflammation can cause alterations to neurotransmitter function which could be implicated in mood disorders.
Omega 3 fatty acids, especially EPA, have been shown to reduce inflammation by lowering the production of cytokines which are inflammatory chemicals. By reducing inflammation omega 3s may help to rebalance the brain and improve mood.
2. Omega 3s Support Healthy Brain Function
Omega 3 fatty acids are essential for good brain health. DHA, a primary component of Omega 3 fish oil, is a vital structural fat found in the brain that keeps cell membranes healthy and functioning optimally; it helps cells communicate properly so we can think clearly and remember things easily. Ensuring we have optimal DHA levels in the body fluidizes the brain-cell membrane, helping to ensure better mood regulation.
Depressed people have been shown to typically have low blood levels of Omega 3’s as well as low brain tissue levels. Increasing intake either via supplements or diet will lead to improved brain health and lessened symptoms of depression and mood issues.
3. Omega 3s Balance Neurotransmitters
Neurotransmitters are chemicals in your brain that regulate everything from your mood to your emotions, to your behavior. Two neurotransmitters that play an important role in your mental health are serotonin and dopamine. Low levels of serotonin are linked to depression, while imbalances in dopamine are linked with depression and anxiety.
Omega 3 fish oil helps balance neurotransmitters by increasing the availability of both serotonin and dopamine in your brain. This leads to improved mood, reduced anxiety, and better emotional regulation.
4. Omega 3s May Improve the Effectiveness of Antidepressants
For those already taking antidepressant medications, Omega 3 fish oil may offer an additional benefit. Several studies have indicated that Omega 3s can help to increase the effectiveness of antidepressant drugs, particularly selective serotonin reuptake inhibitors (SSRIs).
In a study published in the Journal of Clinical Psychiatry, researchers discovered that people with major depressive disorder who took Omega 3 supplements in addition to their regular antidepressant medication experienced more significant improvements in their symptoms than those who took antidepressants alone. This indicates that Omega 3 fish oil can be an effective intervention when used alongside conventional depression treatments.
How to Incorporate Omega 3 Fish Oil into Your Routine
If you’re thinking about adding Omega 3 fish oil to your daily regimen to help with depression and anxiety, here’s how to get started:
1. Choose a High-Quality Supplement
When choosing the best omega 3 supplement, it is vital to ensure the product you choose contains both EPA and DHA. Choose a reputable brand that also tests for purity, making sure the product is free from contamination such as mercury and other toxins.
2. Follow the Recommended Dosage
Most people find that between 1,000 mg and 2,000 mg of Omega 3 fish oil per day is enough for mental health benefits. However, if you decide to take more than that you will need to get your doctor to approve, this precaution should be taken especially if taking medication for depression or anxiety.
3. Eat Omega 3-Rich Foods
Aside from taking supplements, you should also consider including Omega 3-rich foods in your diet. Fatty fish like salmon, mackerel, sardines, and tuna are a great source of EPA and DHA. Eating these fish at least twice a week can help increase your Omega 3 intake.
Conclusion
Omega 3 fish oil seems to have a host of benefits for depression and anxiety. By reducing inflammation, supporting brain function, helping to balance neurotransmitters, and even increasing the effectiveness of antidepressants, Omega 3s provide a powerful tool against mental illness. Unfortunately, no one is exactly sure why this is. While much more research needs to be conducted on how exactly Omega 3 fish oil helps depression and anxiety, there is already enough evidence out there that adding it to your daily or weekly routine certainly wouldn’t hurt.
If you think you might benefit from adding Omega 3 fish oil supplements to your diet as an extra way to combat your depression or anxiety, speak with your doctor. They can give you a clearer picture of whether these fish oils could stand up in the fight against whatever mental ailment has decided to pop up in your life.
