How Much Omega 3 for Relief of Depression?

Omega-3 fatty acids can provide valuable relief for the symptoms of depression. Omega-3s are polyunsaturated fatty acids, and they are not produced naturally by the human body. Therefore, it is important to acquire these important fatty acids through food and, most commonly, nutritional supplements. In addition to offering help in combating certain types of cancer, cardiovascular disease and arthritis, omega-3s provide support for proper brain functioning and maintaining normal chemical balances within the brain.

Taking Omega-3 for Depression

Dr. Basant Puri, of London's Imperial College MRI unit, conducted an extensive study on the effects of omega-3s on brain performance. Puri found that these acids are essential to maintaining an active and healthy mind, but because they are not naturally occurring within the body, you must seek omega-3 supplements or adhere to a diet rich in foods containing omega-3s.

Omega-3s are predominantly found in fish, including halibut, salmon, sardines, and tuna. Certain types of nuts, walnut oil, and marine plankton also contain Omega-3s.

To relieve depression, the easiest way to ensure you are getting the proper Omega-3 amounts is to take nutritional supplements. Fish oil supplements are by far the most popular form of obtaining these essential fatty acids.

There is no conclusive evidence detailing exactly how much Omega-3 should be taken for depression. As there are many different forms of depression, and different types of depressive states, it is difficult to give any one number for dosage purposes. The American Heart Association suggests 800 mg per day. They also suggest eating fish two times during the week in order to get the proper amounts of Omega-3.

The important acids contained in fish oil supplements are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). For people with depression, EPA is the more important of the three, so be sure to choose a supplement that contains higher quantities of DHA and lesser amounts of EPA and ALA.

In addition to fish and fish oil supplements, flaxseeds also contain Omega-3 fatty acids. Flax is unusually high in ALA, and the seeds can be ground and sprinkled over foods or blended into shakes. Flaxseeds can also show up in bread, but baking the seeds causes them to lose a significant portion of their ALA content.

Warnings

Omega-3s, when taken alone, may not provide the same relief as when taken in conjunction with other psychiatric medications. The acids and the medications work together to relieve the symptoms of depression, so do not expect a sudden cure-all when taking omega-3s on their own.