Omega-3 Fatty Acids are an ‘essential’ type of fat, meaning that the body cannot make them on its own. They make up 8% of the human brain and are therefore necessary for its proper functioning.

Many modern diets are deficienct in Omega-3′s, particularly the American diet. It has been shown that people who are depressed are much more likely to be deficient in Omega-3′s, and supplements them has been shown to work effectively as a depression treatment.

They are available from wild fish, ground flax seeds, ground chia seeds, walnuts and Omega-3 eggs. They can be supplemented using fish oil or algae-based DHA oil.

If you are depressed, you should take at least 1000mg of EPA (a type of Omega-3) each day, and 175mg DHA (the other main type). You can get this from taking 3 grams of high-grade fish oil.

In addition to treating depression and anxiety, Omega-3′s have been shown to improve over-all cardiovascular health and help with arthritis.

Research

Omega 3 Fats

Peet, M. International variations in the outcome of schizophrenia and the prevalence of depression in relation to national dietary practices: an ecological analysis. The British Journal of Psychiatry (2004) 184: 404-408

The diets in New Zealand, Canada, Germany, France, USA, USSR, Taiwan and Japan were correlated with their rates of depression. With regard to depression, the strongest association was between a high dietary intake of fish and seafood and reduced prevalence of depression.

Mamalakis G, Tornaritis M, Kafatos A. Depression and adipose essential polyunsaturated fatty acids. Prostaglandins Leukot Essent Fatty Acids. 2002;67(5):311-8.

Depressed people have lower levels of the Omega-3 fat DHA in their fatty tissues compared to others.

Peet M, Stokes C. Omega-3 fatty acids in the treatment of psychiatric disorders. Drugs. 2005;65(8):1051-9.

EPA is more effective than DHA for treating depression.

Maesa, M. Smithd, R. Christophee, A. Cosynsc, P. Desnydera, R. Meltzerb, H. Fatty acid composition in major depression: decreased ω3 fractions in cholesteryl esters and increased C20:4ω6/C20:5ω3 ratio in cholesteryl esters and phospholipids. Journal of Affective Disorders. Volume 38, Issue 1, 26 April 1996, Pages 35-46

Major depressed subjects had significantly higher C20:4ω6/C20:5ω3 ratio in both serum cholesteryl esters and phospholipids and a significantly increased ω6/ω3 ratio in cholesteryl ester fraction than healthy volunteers and minor depressed subjects. Major depressed subjects had significantly lower C18:3ω3 in cholesteryl esters than normal controls. Major depressed subjects showed significantly lower total ω3 polyunsaturated fatty acids in cholesteryl esters and significantly lower C20:5ω3 in serum cholesteryl esters and phospholipids than minor depressed subjects and healthy controls. These findings suggest an abnormal intake or metabolism of essential fatty acids in conjunction with decreased formation of cholesteryl esters in major depression.

Schmidt PJ, Daly RC, Bloch M, et al. Dehydroepiandrosterone Monotherapy in Midlife- Onset Major and Minor Depression. Arch Gen Psychiatry. 2005;62:154-162.

A 50% or greater reduction in baseline Hamilton Depression Rating Scale scores was observed in 23 subjects after DHEA and in 13 subjects after placebo treatments. Six weeks of DHEA treatment also was associated with significant improvements in Derogatis Interview for Sexual Functioning scores relative to baseline and placebo conditions.