Omega 3 for depression

A healthy brain is a brain loaded with the right balance of beneficial fat, especially the beneficial Omega 3 fatty acid. Over fifty percent of our brain consists of fat. Much of that fat is in the form of Omega 3.

Many of us have not gotten enough Omega 3 in our diets. The low fat dieting craze of the 1980s and 1990s affected several generations of Americans. For those who survived the low fat diets and for those who simply have not had a lot of fish in our diets, depression may very well be the result. Low Omega 3 and depression certainly may be a factor in your case.

With studies in the news on the necessity of Omega 3 fatty acids for brain function and depression, consumers need to know: How much Omega 3 should I take for depression?

In a 2006 article "Healthy Intakes of Omega 3 and Omega 6 Fatty Acids," scholars concluded that Americans should consume 3 1/2 grams of EPA and DHA a day to minimize the probability of depression, cardiac disease, and diabetes. Omega 3 researcher Andrew Stoll, Ph.D. recommends 4 grams of EPA per day for those fighting depression in his depression book. The advice of 4 grams of EPA daily is very high but necessary to help fill a life-long deficiency of long chain Omega 3 fatty acids in our diet.

EPA and DHA are specific long chain fatty acids found most abundantly in fish and seafood. In lesser amounts, these healthy fats are found in eggs enriched with Omega 3 and grass fed beef and lamb. There is no EPA in plant-based sources of Omega 3 such as flax seed or hemp seed.

One method for reaching the required amount of 3-4 grams of EPA and DHA daily is to eat more fish. One 3-ounce serving of a seafood such as tuna may have 1-3 grams of EPA and could satisfy your Omega 3 need for the day.

The graphs at right are from the Rebuild from Depression website on foods for depression. Notice the high levels of Omega 3s in fatty fish such as salmon, tuna, mackerel, and sardine. Most seafood contains some Omega 3, even crab and shrimp. There are a lot of dietary options to improve your Omega 3 intake.

Vegetarian sources of the short-chain plant-based Omega 3 include flax and hemp seed oils. Use these oils as part of a salad dressing or added to grain dishes to improve your Omega 3 fatty acid intake.

Most people will meet their Omega 3 for depression requirement with a high Omega 3 supplement like fish oil. If you are shopping for a supplement, be sure that you read the label carefully. The label on the front may say "1000 mg of Omega 3." That is one gram of Omega 3 fat. On second glance, you may discover that the oil has only 100 mg of EPA. You would require 25 servings to meet the advised dose of Omega 3 for depression. Not only is that product not cost-effective, but it is hard to imagine guzzling that much Omega 3.

Read the label carefully and shoot for 4 grams of EPA and DHA each day. If the label is confusing for any reason, ask the store clerk to help you determine the amount of EPA in each serving. Note the serving size, as always.