Omega 3 and Depression

• Depression and other mood disorders are far too common in our stressed out world today. It’s come to a point where the majority of adults will at some time in their lives experience depressive symptoms

• However, one of the strongest current theories suggests that the western world’s low consumption of omega 3 fatty acids is a key contributor to depression

• We don’t know the exact causes for all of these different depressive disorders, because there are so many different factors that combine to produce them

• The brain is a key control center of the body and has a hand in regulating every bodily function, which includes signalling our feelings and emotions

• One of the key factors in this theory is that up to 20% of the dry weight of the brain consists of fatty acids, the majority of which are omega 3. Therefore, omega 3 is a key player in neurological functioning

• As well as our feelings and emotions, our moods are the result of signalling in our brains, and these are often triggered by external factors. So because of how much of our brains are made up from omega-3 fatty acids, it’s incredibly likely they play a key role in how we feel.

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• Clinical Depression and Bipolar Disorder are the two most talked about and documented disorders. They are also often found together with anxiety. Despite being different disorders with different symptoms, they are all affected by omega 3

• Whilst we know that the environment, diet, genetics and other psychological factors can play a role in causing depression. The strongest trigger is a chemical imbalance in the brain

• Clinical depression is the most common disorder, it’s thought to affect up to 20% of women and 10% of men at any one time

• There is still some debate about exactly which chemicals are involved in depression, but it is thought that depression is caused by an interruption in the brains signalling pathways. However, Dopamine and Serotonin are the chemicals most documented in this process

• Serotonin and dopamine are both neurotransmitters. Their job is to carry signals between neurones which are nerve cells. These signals act as messages from one part of the brain to another, and can trigger emotional responses and feelings, such as pleasure, happiness and well being

• When these chemicals can’t reach the cells to send the correct signals at the correct times, we can suffer from depression.

• Omega-3 fatty acids affect this process by making nerve cell membranes more fluid and more permeable.

• More fluid and ‘softer’ membranes enable serotonin and dopamine to get their message into nerve cells much more efficiently. This helps to correct nerve signalling imbalances and lessen the symptoms of depression.

• This is more than theoretical. Studies have shown omega 3’s effectiveness in combating the symptoms of depression.

• For example a study in 2014 found depression decreased when omega-3 fish oil was added to standard depression treatments.

• A study of children between six and twelve in 2006 showed that omega 3 supplementation caused a significant decrease in depressive symptoms. The supplementation was so successful that some of the participants improved to a point where they were actually diagnosed as being in remission

• Depression in children has also been shown to improve by supplementing with omega 3

• The hormone Melatonin has a major role in signalling to the body when it’s time to sleep, and also how long it should sleep for. When melatonin levels go down it can really disrupt sleeping patterns.

• Sleep and depression are very closely related. Whilst people with depression often have problems sleeping, problems sleeping can also cause depression. People who suffer from insomnia have a higher chance of developing depression

• Although melatonin is needed by the body to prevent sleep disruption and the depressive symptoms that may result from the disruption, taking melatonin supplements can actually worsen depression. So melatonin supplements are generally not a good idea.

Sleep

• A much better way to deal with low melatonin levels is to kickstart the body’s own production of melatonin and omega-3 supplementation has been shown to increase melatonin levels

• A 2014 study conducted at the University of Oxford showed that the omega 3 fatty acid DHA helped children regulate their sleeping patterns. The indication was DHA promotes melatonin release and also decreases insomnia.

• Also as Omega-3 supplements help raise serotonin levels, it helps to prevent SAD (Seasonal Affective Disorder)

• Whilst DHA can help raise melatonin production and serotonin ‘permeability’, the other major omega 3 fatty acid found in fish oil, EPA, raises serotonin levels. In combination with vitamin B, studies have shown that omega-3 regulates the release of serotonin

• By regulating the release and efficiency of neurotransmitters as well as increasing levels of melatonin omega 3 can help the brain in passing mood signals to the body. This makes omega-3 is a potent aid against the symptoms of depression

• For more information and to see full citations of the studies mentioned read the article on our Intelligent Labs blog, or head to the Intelligent Labs homepage for the latest special offers on omega 3.