Home Remedies: Can Fish Oil Supplements Treat Depression
Fish oil supplements may ease depression in some people. Some studies in adults suggest that omega-3 fatty acids may help treat mild to moderate depression, but more research is needed.
Fish oil is a good source of omega-3 fatty acids, which play an important role in brain function. People with depression may have low blood levels of brain chemicals called eicosapentaenoic acid acid. These acids can be found in fish oil.
Eating fish a few times a week may provide your body with these healthy oils. Examples of fish high in omega-3 fatty acids include sardines, salmon, herring, trout and canned white tuna.
If you’re pregnant or nursing, limit your weekly fish intake to 12 ounces of a variety of fish, and make wise choices. This limit is due to mercury levels. For example, salmon is typically low in mercury. But eat no more than 6 ounces of canned white tuna a week because it’s higher in mercury than light canned tuna.
However, while it’s generally true that the best way to get nutrients is through healthy foods, this is one example where a supplement may help. Some studies have shown that contaminants like mercury do not appear to accumulate in fish oil but remain primarily in the meat of the fish. So if you’re concerned about mercury, a high-quality fish oil supplement may help with depression, but ask your health care provider for advice.
This article is written by Mayo Clinic staff with Dr. Daniel Hall-Flavin. Find more health and medical information on mayoclinic.org.
Omega 3 Fish Oil For Anxiety
There are studies showing that using high doses of omega-3 fish oil for anxiety actually works really well. Of course, using fish oil is not only beneficial for reducing anxiety but its great for health in general
in particular mental and cardiovascular health.
For a good brand that contains only pure fish oil and no extra added vitamins you can
Lets dive a little deeper:
Fish Oil Causing Depression Or Anxiety Consider Acetylcholine
There is considerable evidence supporting the usage of fish oil for depression. The omega-3 fatty acids within fish oil are capable of increasing activity in the prefrontal cortex, enhancing neurotransmission, and reducing inflammation. Although they can be effective as a standalone treatment for mood disorders , they are also commonly used with success as an .
Despite the fact that many people have found fish oil to be tremendously beneficial for optimization of brain function, others have discovered that the fish oil exacerbates depression, anxiety, and brain fog. In the event that you are experiencing an increase in depression from fish oil, there are some factors youll want to consider.
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Vegetarians Vegans And Plant Sources
Vegetarian and vegan diets are almost always very low in omega-3s, since fish oil is the most efficient way to obtain omega-3s. Some plant-based supplements are available, but they generally are low in the essential omega-3 elements, EPA and DHA. This requires taking a lot of capsules to get a therapeutic dose.
How To Maximize The Benefits Of Fish Oil For Depression
One final tip for getting the maximum benefits from fish oil.
Take your fish oil and eat a healthy diet.
Its unreasonable to expect fish oil alone to effectively treat your depression, especially if you continue to eat a diet high in inflammatory omega-6s.
Omega-6s in excess can negate the beneficial effects of omega-3s.
Research shows that taking fish oil and following a Mediterranean diet is significantly more effective at alleviating depression than doing either alone.
The Mediterranean diet, one of the most popular and widely researched eating plans, emphasizes unprocessed foods such as vegetables, fruits, nuts, fish, poultry, eggs, olive oil, fermented dairy products, plus a moderate amount of red wine.
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What Does The Science Say About Fish Oil For Depression
Overall, more research is needed, but studies done so far are promising.
A significant body of work has been done on fish oil as both an add-on treatment and a stand-alone treatment for depression, says Dr. Mischoulon. By and large, studies collectively support that taking omega-3s is effective and safe, he says.
The problem is that theres a lot of variability in how studies have been designed, in terms of dosing, the size of the study, and the source and formulation of the fish oil itself, so the conclusions of the research should be interpreted somewhat cautiously, Mischoulon explains. There isnt a clear idea of the optimal preparation or dose, he says.
Whats more, some studies that didnt show a benefit may have been pulling from a population of people with depression who didnt have high levels of inflammation to begin with and therefore wouldnt see a benefit from the anti-inflammatory effects of fish oil.
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A recent meta-analysis published in May 2020 in BMC Psychiatry looked at 10 randomized, controlled trials of 910 people with depression who took either omega-3 supplements or a placebo it concluded that both high- and low-dose EPA and DHA supplements were more effective compared with a placebo in relieving symptoms, and this effect was greatest during the early stages of depression.
Other Drugs Meds Supplements
If you are taking other drugs , pharmaceutical medications, and/or supplements while simultaneously taking fish oil, its difficult to specifically isolate the effect of fish oil. Always consider the fact that a worsening of depression may be related to the side effects of the other substances that youre using and/or an interaction that may have occurred between the particular substance and the fish oil.
Many people make the mistake of starting multiple supplements simultaneously, which makes it difficult to know whether: Supplement A or Supplement B is the actual culprit for feeling more depressed. If youre taking fish oil as a standalone supplement, it will be much easier to conclude that the fish oil specifically worsened your condition rather than pinpointing blame on fish oil while taking a myriad of other substances.
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Fish Oil Supplements May Help Fight Depression
HealthDay Reporter
FRIDAY, June 18, 2021 — Fish oil supplements are often touted as good for your heart health, but a new study finds they may also help fight depression.
“Using a combination of laboratory and patient research, our study has provided exciting new insight into how omega-3 fatty acids bring about anti-inflammatory effects that improve depression,” said lead author Alessandra Borsini, a postdoctoral neuroscientist at King’s College London.
Borsini said it’s been known that omega-3 polyunsaturated fatty acids have anti-depressant and anti-inflammatory effects, but exactly how that happens has been unclear.
“Our study has helped shine a light on the molecular mechanisms involved in this relationship, which can inform the development of potential new treatments for depression using omega-3 PUFA,” Borsini said in a university news release.
Previous studies have shown that people with major depression have elevated levels of inflammation, but no proven anti-inflammatory treatments for depression exist.
The patient portion of this new study included 22 people with major depression.
Once a day for 12 weeks, they were given one of two omega-3 polyunsaturated fatty acids â either 3 grams of eicosapentaenoic acid or 1.4 grams of docosahexaenoic acid .
EPA and DHA are omega-3 PUFAs found in oily fish.
The findings were published June 16 in the journal Molecular Psychiatry.
More information
Fish Oil For Postpartum Depression
Women who develop postpartum depression tend to be deficient in omega-3s.
Moms-to-be can use fish oil as a natural alternative to prescription drugs during pregnancy, and while breastfeeding, to help prevent postpartum depression.
An excellent side benefit is that the extra DHA, an essential component in breast milk, is also essential for the development of babies brains.
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What Type Of Omega
In choosing a specific fish oil supplement for depression, its important for you and your doctor to consider how much EPA and DHA it contains.
A meta-analysis published in September 2019 in Psychotherapy and Psychosomatics, for which Mischoulon was a coauthor, suggests that supplements with a 2 to 1 or higher ratio of EPA to DHA and 1 to 2 total grams of EPA are effective, based on prior data. Other research suggests that EPA is a more potent anti-inflammatory when it comes to depression, according to data published in January 2016 in Molecular Psychiatry.
However, the amount of DHA and EPA that a fish oil supplement contains is not always easy to find out as a consumer. Some reputable, high-quality brands present this information on the label or their website, but others list just the total omega-3s.
And remember: Dietary supplements are not tested by the Food and Drug Administration before being marketed to consumers, so its important to research the brand. Muskin advises looking for fish oil supplements that are made from fish oil from small fish like anchovies and sardines free of contaminants like mercury and transparent about fillers and ingredients used to make the encasing, like gelatin, soy, or lactose, in case you have an allergy or intolerance.
As for how much to take, that is best left up to your doctor. Muskin notes that more is not necessarily better when it comes to taking fish oil for mental health and may quickly become unnecessarily expensive.
So Do Doctors Recommend Fish Oil Or Other Omega
The short answer is not regularly, at least not yet. The long answer is a bit more complicated. Depending on your own risks of depression and other health conditions, your physician may recommend fish oil supplements.
Muskin and Mischoulon both say they recommend fish oil supplements to some patients because of their diet and overall health needs. But again, this recommendation does not apply to everyone.
Eating fish is widely recommended as part of a healthy diet.
If you and your doctor determine it is a good idea to try a fish oil supplement, know that there is no conclusive evidence on an optimal dose. Based on your diet and personal history, your doctor can help you determine the best dose for you.
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What To Look For
Although fish oil supplements are readily available at health food stores and pharmacies, it is important to speak to your doctor before taking them. When purchasing a fish oil supplement, the best way to tell if a product is reputable is to read the label.
Avoid any products that claim to “cure depression” or “reduce the risk of heart disease.” While research suggests that fish oil has mental health and heart health benefits, more research is needed to determine the dosage, uses, and preparations that may be effective for those purposes.
According to the Food and Drug Administration , it’s illegal “to market a dietary supplement product as a treatment or cure for a specific disease, or to alleviate the symptoms of a disease.”
Look closely for added ingredients like fillers, binders, and flavorings. The fish oil supplement should also contain a seal of approval from a third-party testing organization to demonstrate purity levels.
These organizations include U.S. Pharmacopeia, ConsumerLab.com, and NSF International. While this seal of approval does not guarantee that the fish oil is safe or that it will work, it does guarantee that there it doesn’t have harmful levels of contaminants and that the product contains the ingredients listed on the label.
May Improve Bone Health
During old age, bones can begin to lose their essential minerals, becoming more likely to break. This can lead to conditions such as osteoporosis and osteoarthritis.
Calcium and vitamin D are very important for bone health, but some studies suggest that omega-3 fatty acids can also be beneficial.
People with higher omega-3 intakes and blood levels may have better bone mineral density (
Below is a list of things to consider when taking a fish oil supplement:
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Is Fish Oil An Antidepressant
Its not clear yet, based on current data, whether fish oil can work as an antidepressant, Muskin says.
Antidepressants drugs act on chemicals in the brain thought to affect mood such as serotonin, norepinephrine, and dopamine. Fluoxetine is a common selective serotonin reuptake inhibitor medication that treats depression. Although it is not yet clear how antidepressants work, this drug can increase the amount of serotonin in the synapses between brain cells . Serotonin has many actions throughout the body, but in the brain it is thought to play a role in mood, appetite, and sleep, among other things.
While there is research suggesting that fish oil may improve symptoms of depression, studies have not yet shown how it acts on the neurotransmitters in the brain, or even if it does. So its impossible to know if fish oil acts similarly as antidepressants, Muskin says.
How To Choose The Best Fish Oil For Depression: The Buying Guide
How do you choose the fish oil for depression? You must consider many things, such as the brand name, price, and product quality. In addition, you should also consider whether it is suitable for your needs or not.
So how do you choose the right fish oil for depression? Here are some tips that you can use to help you find a good product:
What you Should Keep in Mind When Buying fish oil for depression
When shopping for a fish oil for depression, there are several things to consider. You need to think about the quality of the product, the price, and even how much it will benefit your life. However, you also need to keep these factors in mind:
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Can I Get Enough Omega
Its hard to get enough omega-3 fatty acids just by eating a normal diet. Foods that contain them in abundant amounts include salmon and other cold-water fish, wild game, and free-range livestock not exactly the most popular items on the typical Americans menu.
To get the amount of omega-3s used by Stoll and other researchers in his study, youd have to eat six to 32 cans of tuna a day a fairly unappetizing prospect, no matter how much you like tuna melts.
That said, eating fish three to four times a week is certainly good for you, and would greatly increase the amount of essential fatty acids in your diet. But for the amount that may be needed for mood stabilization, the most practical way to obtain it would be fish oil or flaxseed oil supplements.
What’s Good About Fish Oil
Fish oil is a good source of omega-3 fatty acids, which play an essential role in your brains functions. There have been studies that show omega-3 fatty acids may help treat depression in some people. In countries where people eat a lot of fish, depression is not as common as it is in other countries.
Fish oil is full of omega-3 fatty acids, which are important for brain function, growth and development, and reducing inflammation. Docosahexaenoic acid and eicosapentaenoic acid are types of omega-3 fatty acids that are found naturally in fish. Another type, alpha-linolenic acid , is found in plant foods and converted to DHA and EPA in your body. You can’t make omega-3 fatty acids, so you have to get them from your diet.
Not getting enough omega-3 fatty acid has been linked to:
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Does Fish Oil Work For Anxiety
Fish oil has become a very popular supplement due to its various uses and benefits, and researchers still are finding more ways that fish oil can improve ones well being, specifically in the realm of mental health and anxiety.
There appears to be a definite link between fish oil and anxiety, with many studies showing that symptoms of anxiety can be greatly reduced with regular and adequate fish oil supplementation.
A genetic predisposition to anxiety is undoubted however, the nature and extent of that contribution is still unclear. Getting a DNA health test can help you learn more about your genetic predispositions.
Arthritis And Autoimmune Diseases
Fish oil has been found to be effective in the treatment of rheumatoid arthritis symptoms by reducing morning stiffness, joint tenderness, and the number of swollen joints and regulating the immune response. Fish oil can also help manage cardiovascular risk factors, which is important since people with RA are at an increased risk of a heart attack.
According to the Arthritis Foundation, fish oil can also be used for knee osteoarthritis, lupus, psoriasis, and Raynaud’s syndrome.
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Is Fish Oil Good For Depression An Updated Look
Depression, by its very nature, is a difficult condition to cope with. Thats especially true for people who do not want to take antidepressant medication and those who cannot afford to get treatment through a doctor. At the same time, the treatment approaches that actually work for depression vary considerably from one person to the next.
One interesting area of discussion is the question: Is fish oil good for depression?
Like St. Johns Wort, fish oil is a natural product that is often promoted as an alternative way to treat depression. Both approaches seem to have some potential, but what does science have to say about fish oil and depression?
A recent study took a look at the various research studies that have been conducted over the years to see what evidence there was for this relationship.