The Power of Omega 3s

How Essential Fats Affect Mental Health

by Corgan Blosch, reviewed by Dr. Rose George

            It is no question that our brains and our digestive system are intertwined; our mental health can greatly affect the gut. While scientists, doctors,and many mental health professionals are aware of this, diets often get put on the back burner when trying to find solutions for better mental health. What you eat can affect how one feels, their cognition, and how they manage stress. Omega 3 fatty acids are among some of the nutrients that help improve how one thinks, feels, and manages stress. These essential fats have been shown to support brain function, improve mood, and even help combat depression and anxiety.

What Are Omega 3s?

           Omega-3 fatty acids are a group of polyunsaturated fats that play a large role in the human body. It is essential that humans get Omega-3s into their diets as the human body is unable to produce these essential fats on its own. There are three main types.

  1. Eicosapentaenoic Acid (EPA)
  2. Docosahexaenoic Acid (DHA)
  3.  Alpha-Linolenic Acid (ALA)

EPA and DHA are the most crucial for mental health and can be found in fish and algae. ALA comes from plant sources, and can be converted into EPA or DHA, but that is an inefficient process. It is important to understand which ones are most beneficial for anxiety and depression.

How Omega 3s Help Mental Health

  1. Building Blocks of the Brian

The human brain is a complex network of cells that send messages to the body and activate other areas of the brain. Omega-3s, particularly DHA, play a critical role in maintaining those cell membranes. The membranes are essential for communication. DHA Omega-3s help maintain the structure and fluidity of these membranes, ensuring that neurons communicate effectively (Dyall, 2011). This is necessary for brain functioning and is linked to better mood regulation and cognition.

  1. Reduces inflammation

Chronic inflammation has been linked as a large contributor to mental health disorders like depression. Omega-3 fatty acids combat inflammation as they have potent anti-inflammatory properties which can potentially lower the risk of mental health disorders.

  1. Regulation of Neurotransmitters

           EPA and DHA both play a role in the production and function of neurotransmitters. These include dopamine and serotonin, which are vital in regulating moods. Having low levels of these neurotransmitters is associated with depression and anxiety. When the neurotransmitters are in a depressed state, so is the mind. Studies have shown that Omega-3s possibly have the ability to help improve neurotransmitter balance (Lange, 2020).

  1. Promoting Neurogenesis

           Some studies indicate that Omega-3s may have the ability to promote neurogenesis, a process in which new neurons are formed in the brain. Studies done on rats have shown that a deficiency of omega-3s in the brain leads to decreased neurogenesis and delays in normal brain development (Dyall, 2011). Neurogenesis is indispensable for maintaining cognitive functions and can even play a role in preventing or alleviating the effects of mood disorders.

What Science Says About Omega-3s and Mental Health

  1. Depression

Many studies have found that Omega-3 supplements, specifically those high in EPA, can remarkably reduce symptoms of depression. One meta-analysis of several randomized controlled studies found that omega-3 supplements had a moderate effect in reducing depressive symptoms in those who previously did not respond well to traditional antidepressant medications (Reily, et al., 2023). Further, some studies done at Massachusetts General Hospital and Emory University suggest that depressed individuals who are also overweight and are dealing with elevated inflammatory activity may be particularly good candidates for EPA treatment (Harvard Health, 2020).  

  1. Anxiety

           Some studies are starting to show the benefits of omega-3s for anxiety symptoms. According to Havard Health (2019) researchers found that people who took up to 2,000 mg a day of omega-3s showed the most reduction in anxiety symptoms. In one randomized controlled trial,  it was found that omega-3s combined with Vitamin D can be even more beneficial in alleviating some anxiety symptoms and help increase the quality of sleep (Rajabi-Naeeni, et al., 2021).

  1. Bipolar Disorder

           Omega-3s have also been studied for their potential in treating bipolar disorder. While there hasn’t been many studies, some have found that omega-3 supplementation could help stabilize mood. Omega-3s have even shown to reduce the severity and frequency of mood swings, particularly for depressive episodes in bipolar disorder (Lange, 2020).

  1. Cognitive Function

           As previously stated, omega-3s are beneficial for cognitive health as well. One scientific review showed how omega-3s are helpful in neurogenesis, which promotes improved cognitive performance. Research has also suggested that DHA intake may help improve early memory and learning deficiencies related to cognitive aging (Dihgriri, et al., 2022).

  1. Neurodevelopment

           Research has also shown that omega-3s are necessary for neurodevelopment, particularly in the prenatal and early childhood stages of life.  Some studies have also  shown that a deficiency in omega-3s could be a risk factor for postpartum depression. Adequate omega-3 intake during pregnancy has been linked to better cognitive outcomes in children.

How to Get Omega-3s Into Your Diet

Since omega-3s are vital to the human body and brain, here are some ways to incorporate them into your diet adequately.

●      Eating Fatty Fish: Salmon, mackerel, sardines, cod, and herring are all rich sources of EPA and DHA. Two servings per week is what is recommended.

●      Plant Resources: Flaxseeds, chia seeds, and walnuts are great sources for ALA omega-3s, which are a wonderful addition to your diet.

●      Supplements: The most reliable way to ensure you are getting enough omega-3s is by taking a supplement. Fish oil or algae-based supplements can help with ensuring you are receiving a balanced and meaningful amount of EPA and DHA. Be sure to choose high-quality supplements and consult with a healthcare provider, especially if you are pregnant or have existing health conditions.

Conclusion: Omega-3s as a Pillar of Mental Health

            While more research is yet to be done on the benefits of omega-3s for mental health, the research that has been done is extremely hopeful. Although it is sometimes difficult to prove the efficacy of a supplement, scientists are confident that not having enough omega-3s in our diets is detrimental. From their critical  role in the brain to their ability to reduce inflammation and regulate neurotransmitters, omega-3s are a key player in maintaining mental well-being.

For most people, adding more omega-3s to their diets could be a step toward better mental health and overall well being. Remember that it is important to approach any dietary change or supplementation with thoughtfulness. Please consult with your healthcare provider if you have any concerns.

 

Depression Treatment in Fort Collins

Brighter Day Psychiatry helps patients with anxiety and depression in Fort Collins. Brighter Day offers TMS as a preferred mental health treatment. Dr. Rose George has been treating patients with TMS for more than five years in Fort Collins, with several thousand TMS treatments conducted. She has deep expertise in treating depression and anxiety with TMS therapy.

Call Brighter Day Psychiatry at 970-430-5458 or submit an appointment request to be evaluated to see if TMS is an appropriate treatment option for you.

 

 

Resources:

David Mischoulon, M. (2020, October 27). Omega-3 fatty acids for mood disorders. Harvard Health. https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414#:~:text=For%20example%2C%20omega%2D3s%20can,preparations%20in%20people%20with%20depression.

Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of omega-3 polyunsaturated fatty acids on Brain Functions: A systematic review. Cureus. https://doi.org/10.7759/cureus.30091

Dyall, S. C. (2011). The role of omega-3 fatty acids in adult hippocampal neurogenesis. Oléagineux, Corps Gras, Lipides, 18(5), 242–245. https://doi.org/10.1051/ocl.2011.0392

Lange, K. W. (2020). Omega-3 fatty acids and mental health. Global Health Journal, 4(1), 18–30. https://doi.org/10.1016/j.glohj.2020.01.004

Rajabi‐Naeeni, M., Dolatian, M., Qorbani, M., & Vaezi, A. A. (2021a). Effect of omega‐3 and vitamin D co‐supplementation on psychological distress in reproductive‐aged women with pre‐diabetes and hypovitaminosis D: A randomized controlled trial. Brain and Behavior, 11(11). https://doi.org/10.1002/brb3.2342

Reily, N. M., Tang, S., Negrone, A., Gan, D. Z., Sheanoda, V., & Christensen, H. (2023). Omega-3 supplements in the prevention and treatment of youth depression and anxiety symptoms: A scoping review. PLOS ONE, 18(4). https://doi.org/10.1371/journal.pone.0284057