Surprising Benefit Of Omega-3

A surprising health benefit of omega-3 fatty acids is their potential role in improving mood and reducing the risk of depression. Numerous studies have suggested that individuals with a higher intake of omega-3, especially eicosapentaenoic acid (EPA), may have a reduced risk of depression and improved mood. The anti-inflammatory properties of omega-3s and their role in brain function are believed to contribute to these effects.

Just another reason why I love recommending Zinzino BalanceOil+ - an all-natural and synergistic Omega-3 formula that mimics nature and is highly effective.

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are believed to have a potential role in the modulation of depressive symptoms. Here are some of the ways in which omega-3s may influence depression:

1. Anti-inflammatory effects:

Depression has been linked to increased levels of proinflammatory cytokines. Omega-3 fatty acids, especially EPA, may reduce the production of these cytokines. (Kiecolt-Glaser, J. K., et al (2011))

2. Neuroprotection:

DHA is essential for brain development and function. Adequate levels of DHA in the brain may protect against the onset or progression of neuropsychiatric disorders like depression. (McNamara, R. K. (2016)).

3. Serotonin metabolism:

Omega-3s may influence serotonin levels in the brain. Serotonin is a key neurotransmitter implicated in mood regulation, and alterations in its metabolism have been linked to depression. (Patrick, R. P., & Ames, B. N. (2015)).
  
4. Structural brain changes:

Adequate levels of omega-3s are necessary for proper brain structure and function. Deficiencies might contribute to structural brain changes associated with depression. (Conklin, S. M., et al (2007)).

5. Clinical Trials:

Some clinical trials have shown that omega-3 supplementation can be beneficial for individuals with major depressive disorder (MDD), especially when used alongside standard antidepressant treatments. (Grosso, G., (2014)).

This is a direct quote from the blog of one of my favourite podcasters – Chris Kresser – under the heading “Depression and cognitive impairment”

“One of the leading theories on depression is the Immune Cytokine Model Of Depression. This model proposes that the chemical by-products of inflammation, called cytokines, produce various psychiatric and neurological symptoms in the brain, including depression. While it serves pharmaceutical companies to perpetuate the myth of the chemical imbalance theory of depression, the immune cytokine model is well-researched and well-established.

The evidence suggesting that EPA and DHA resolve depression is some of the most highly rated data by Examine.com. Scientists believe that EPA and DHA work against depression in a few key ways. First, omega-3s can easily permeate the brain cell membrane and interact with mood-related molecules inside the brain, applying their inflammation-reducing properties to these inflamed cells. Additionally, omega-3s themselves make up a portion of the brain cell membrane. It is possible that increasing the level of omega-3s in the brain makes it easier for serotonin, a chemical messenger specific to brain cells, to pass through these cell membranes.

As you might suspect, given that omega-3s reduce inflammation and improve cell signalling in the brain, depression isn’t the only problem they help with. EPA/DHA have also been shown to improve cognitive health, memory and focus in older adults and improve many other neurological and cognitive disorders like Parkinson’s and dementia.”

It's important to note that while there's evidence supporting the benefits of omega-3s in depression management, the results are mixed, and more research is needed to solidify these findings and understand the optimal dosing and duration.

References

Conklin, S. M., Gianaros, P. J., Brown, S. M., Yao, J. K., Hariri, A. R., Manuck, S. B., & Muldoon, M. F. (2007). Long-chain omega-3 fatty acid intake is associated positively with corticolimbic gray matter volume in healthy adults. Neuroscience letters, 421(3), 209-212.

Grosso, G., Pajak, A., Marventano, S., Castellano, S., Galvano, F., Bucolo, C., ... & Caraci, F. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PloS one, 9(5), e96905.

Kiecolt-Glaser, J. K., Belury, M. A., Andridge, R., Malarkey, W. B., & Glaser, R. (2011). Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. Brain, behavior, and immunity, 25(8), 1725-1734.

Kresser, Chris (2023) - https://chriskresser.com/top-3-nutrients-for-fighting-inflammation-and-autoimmunity/

McNamara, R. K. (2016). Role of Omega-3 Fatty Acids in the Etiology, Treatment, and Prevention of Depression: Current Status and Future Directions. Journal of Nutrition & Intermediary Metabolism, 5, 96-106.

Patrick, R. P., & Ames, B. N. (2015). Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. FASEB Journal, 29(6), 2207-2222.