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2004/02/14, 09:46 AM
New Findings About Omega-3 Fatty Acids and Depression
By Alan C. Logan, ND, FRSH
Omega-3 fatty acids are polyunsaturated fatty acids that are considered essential because they cannot be synthesized by the human body. Dietary sources of omega-3 fatty acids include plants (particularly flax, canola, walnuts and hemp) and fish (particularly ocean fish such as sardines, anchovies, salmon and mackerel). Plants contain the parent omega-3, alpha-linolenic acid (ALA), which can be converted into eicosapentanoic acid (EPA) and docosahexanoic acid (DHA).1
Dietary fish and fish oil supplements are a direct source of EPA and DHA. The influence of ALA, EPA and DHA in human health has been the subject of intense research over the last three decades. Although best known for cardiovascular benefits, new findings indicate that the influence of omega-3 fatty acids in mental health, particularly EPA, may currently be underestimated. Epidemiological, experimental and new clinical studies have all shown a strong connection between omega-3 fatty acids, or a lack thereof, and major depression.
These exciting new findings are not entirely surprising when one considers that the brain itself is 60 percent fat and that one-third of all fatty acids are of the polyunsaturated variety.2,3 As discussed below, the current research highlights the critical role of these fatty acids in the central nervous system (CNS).
Omega-3 Intake Declines, Depression Rates Climb
There has been a significant drop-off in omega-3 fatty acid intake within Western countries over the last century. The opposite can be said of omega-6 intake. Although essential, omega-6-rich oils are found in abundance in the North American food supply. Currently these omega-6 oils (corn, safflower, sunflower, cottonseed, sesame) are outnumbering omega-3 fatty acids by a ratio of up to 20:1.4,5
This ratio is a long way off the close to 1:1 omega-6 to omega-3 ratio as recommended by the international panel of essential fatty acid experts in the Journal of the American College of Nutrition.6 The average daily intake of EPA/DHA combined is 130mg in North America, 520mg short of published recommendations and 870mg short of the 1000mg recommended by the American Heart Association in cases of heart disease.1
In direct contrast to the depletion of omega-3 fatty acids from the Western food supply, the rates of depression have dramatically increased in Western countries. In addition, depression is now occurring more commonly in younger persons. The average age of onset of depression has continued to dip over the last 100 years. Scientists investigating the change in rates of depression have made it clear that these findings cannot be explained away by changes in attitudes of health professionals or society, diagnostic criteria, reporting bias, institutional or other artifacts.7,8 Perhaps the inadequate omega-3 intake, the major deviations in fatty acids ratios and the quarter-century-old message that all fat is unhealthy has had an untold influence on rates of depression.
Fish Consumption and Depression
There have been a number of studies that have examined national and international fish consumption data and compared them to rates of depression. Dr. Joseph Hibbeln of the National Institutes of Health is a pioneer in this area. He, and his group, have shown that higher national consumption of fish for a nation equals lower rates of depression versus countries consuming the least amount of fish.9 He has also shown that higher fish consumption is correlated with lower risk of postpartum depression10 and seasonal affective disorder.11
Other researchers have shown that even within a nation, fish consumption is associated with lower risk of depression and higher mental health status.12,13 Finally, researches are now observing increasing rates of depression in regions of the world that are moving away from traditional omega-3-rich diets to typical Western foods.14
Laboratory Tests in Depression
The epidemiological studies clearly suggest that adequate omega-3 fatty acids may be an important protective factor in depression. Correlation, however, does not prove causation. To add to the strength of the epidemiological studies, scientists have examined the levels of omega-3 fatty acids in the blood cells and fat storage cells of those with major depression.
Four studies have shown that those with depression do indeed have lower levels of omega-3 fatty acids in the blood.15-18 One of the studies showed that the lower the level of EPA, the more severe the clinical depression.15 In addition, a recent study showed that the patients with depression have 35 percent less DHA in fat storage cells versus healthy controls.19
Experimental Studies
Over the last decade, neuroscientists have been examining the consequences of omega-3 deficiencies in the central nervous system. Alterations in serotonin and dopamine levels, as well as the functioning of these two important neurotransmitters is evident in an omega-3 deficiency. The changes observed in omega-3 deficiency in animals is strikingly similar to that found in autopsy studies of human depression.20
In addition to changing serotonin and dopamine levels and functioning, omega-3 deficiencies are known to compromise the blood-brain barrier, which normally protects the brain from unwanted matter gaining access.21 Omega-3 deficiency can also decrease normal blood flow to the brain,22,23 an interesting finding given the studies which show that patients with depression have compromised blood flow to a number of brain regions.24,25 Finally, omega-3 deficiency also causes a 35 percent reduction in brain phosphatidylserine (PS) levels.26 This is also of relevance when considering that PS has documented antidepressant activity in humans.27,28
Mechanisms of EPA/DHA Regulation of Mood
DHA is found in high levels in the cells of the central nervous system (neurons); here it acts as a form of scaffolding for structural support.29 When omega-3 intake is inadequate, the nerve cell becomes stiff as cholesterol and omega-6 fatty acids are substituted for omega-3.30 When a nerve cell becomes rigid, proper neurotransmission from cell to cell and within cells will be compromised.31
While DHA provides structure and helps to ensure normal neurotransmission, EPA may be more important in the signaling within nerve cells.32 Normalizing communications within nerve cells has been suggested to be an important factor in alleviating depressive symptoms.33 In addition, EPA can lower the levels of two important immune chemicals, tumour necrosis factor alpha (TNFa) and interleukin 1 beta (IL-1ß), as well as prostaglandin E2.34
All three of these chemicals are elevated in depression.35-38 In fact, higher levels of TNFa and IL-1ß are associated with severity of depression.39 Finally, EPA has been hypothesized to increase brain-derived neurotropic factor (BDNF), which is known to be lower in depressed patients.20 BDNF is neuroprotective, enhances neurotransmission, has antidepressant activity and supports normal brain structure. BDNF may prevent the death of nerve cells in depression.
Clinical Studies
There have been some published case reports indicating that flaxseed oil may be helpful in cases of bipolar depression and the anxiety disorder agoraphobia.40 The first controlled clinical trial indicating that omega-3 fatty acids may be of benefit in depression was published in 1999. In this case, 9:6 g of EPA/DHA versus placebo led to longer periods of remission and improvement in depressive symptoms in those with bipolar depression.41
Some researchers theorize that such high doses of EPA/DHA may not be necessary and that low levels of pure EPA may be of benefit.32 In a study published in the American Journal of Psychiatry, researchers showed that just 2g of pure EPA could improve the symptoms of treatment-resistant depression. The researchers found that the EPA (versus placebo), when added to an ineffective antidepressant for one month, significantly improved depressive symptoms.42
A larger study published in Archives of General Psychiatry replicated these findings, however, this time various doses of EPA were examined. Those on ineffective antidepressants were given 1g, 2g or 4g of pure EPA or a placebo in addition to the medication. Interestingly, the 1g daily dose of EPA led to the most significant improvements over the three-month study; it appeared that less was more. There were significant improvements in depressive symptoms, sleep, anxiety, lassitude, libido and thoughts of suicide.43
Researchers from Taiwan Medical University published a recent study in which they found that a 4.4g EPA and 2.2g DHA mix could alleviate depression versus placebo in those with treatment-resistant depression. This was a two-month study involving patients who were on antidepressants that were not working. As with the other omega-3 studies discussed, the fish oil was well tolerated and no adverse events were reported.44
There is also evidence that omega-3 oils may be of benefit in treating depressive symptoms outside of major depressive disorder. Canadian researchers showed that Antarctic krill oil (400mg EPA, 240mg DHA) could improve depressive symptoms associated with premenstrual syndrome.45 Harvard researchers have also shown that just 1g of pure EPA is beneficial in the treatment of borderline personality disorder. This personality disorder, which is particularly difficult to treat, is characterized by both depressive and aggressive symptoms. This was a two-month placebo-controlled study and the results showed that EPA has a mood-regulating effect, improving both depression and aggression versus placebo.46
To date, with one exception, all studies conducted on omega-3 fatty acids and mood have had a positive outcome. The singular negative study examined pure DHA in patients with depression. The results in the case showed that DHA alone was no better than placebo in alleviating depressive symptoms.47
Conclusion
Although an influence of EPA and DHA on brain physiology and structure is apparent, the precise mechanisms whereby omega-3 fatty acids may alleviate depression remain unknown. The results of the clinical trials reinforce the epidemiological and experimental studies, underscoring the importance of adequate omega-3 intake in those with depression.
The long-term studies of fish oil supplements in the area of cardiovascular health, some spanning three-plus years, have shown that they are safe and well tolerated.48,49 Patients with depression or depressive symptoms should discuss omega-3 fatty acids with their health care providers. While scientists continue to unravel the neuropsychological influences of omega-3 fatty acids, it should be recognized that they are not a substitute for appropriate mental health evaluation and care.
Alan C. Logan is a naturopathic physician licensed in Connecticut. Valedictorian of the Canadian College of Naturopathic Medicine, class of 2001, his recent medline-indexed article “Neurobehavioral Aspects of Omega-3 Fatty Acids: Possible Mechanisms and Therapeutic Value in Major Depression” is available to medical professionals by writing to Dr. Logan at aclnd@cfs-fm.org.
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Bourre JM, Dumont O, Piciotti M, Clement M, et al. Essentiality of n-3 fatty acids for brain structure and function. World Rev Nutr Diet 1991; 66: 103-17.
Yehyda S, Rabinovitz S, Mostofsky DI. Essential fatty acids are mediators of brain biochemistry and cognitive functions. J Neurosci Res 1999; 56: 565-70.
Simopoulos AP. Evolutionary aspects of diet and essential fatty acids. World Rev Nutr Diet 2001; 88: 18-27.
Simopoulos AP. Overview of the evolutionary aspects of n-3 fatty acids in the diet. World Rev Nutr Diet 1998; 83: 1-11.
Simopoulos AP, Leaf A, Salem N. Workshop on the essentiality of and recommended dietary intakes for omega-6 and omega-3 fatty acids. J Am Coll Nutr 1999; 18: 487-9.
Klerman GL. The current age of youthful melancholia. Evidence for incrase in depression among adolescents and young adults. Br J Psychiatry 1998; 152: 4-14.
Klerman GL, Weissman MM. Increasing rates of depression. JAMA 1989; 261: 2229-35.
Hibbeln JR. Fish consumption and major depression. Lancet 1998; 351: 1213.
Hibbeln JR. Seafood consumption, the DHA content of mothers milk and prevalence rates of postpartum depression: a cross-national, ecological analysis. J Affect Disord 2002; 69: 15-29.
Cott J, Hibbeln JR. Lack of seasonal mood change in Icelanders. Am J Psychiatry 2001;158:328.
Tanskanen A, Hibbeln JR, Hintikka J, Haatainen K, Honkalampi K, Viinamaki H. Fish consumption, depression, and suicidality in a general population. Arch Gen Psychiatry 2001; 58: 512-513.
Silvers KM, Scott KM. Fish consumption and self reported physical and mental health status. Public Health Nutr 2002; 5: 427-31.
McGrath-Hanna NK, Greene DM, Tavernier RJ, Bult-Ito A. Diet and mental health status in the Arctic: is diet an important risk factor for mental health in circumpolar peoples? Int J Circumpolar Health 2003;62:228-41.
Adams PB, Lawson S, Sanigorski A, Sinclair AJ. Arachidonic acid to eicosapentanoic acid ratio in blood correlates positively with clinical symptoms of depression. Lipids 1996; 31: S157-S161.
Peet M, Murphy B, Shay J, Horrobin D. Depletion of omega-3 fatty acid levels in red blood cell membranes of depressive patients. Biol Psychiatry 1998; 43: 315-19.
Maes M, Christophe A, Delanghe J, Altamura C, Neels H, Meltzer HY. Lowered n-3 polyunsaturated fatty acids in the serum phospholipids and cholesterol esters of depressed patients. Psychiatry Res 1999; 85: 275-291.
Tiemeier H, van Tuijl HR, Hofman A, et al. Plasma fatty acid composition and depression are associated in the elderly: the Rotterdam study. Am J Clin Nutr 2003;78:40-46.
Mamalakis G, Tornaritis M, Kafatos A. Depression and adipose essential polyunsaturated fatty acids. Prostaglandins Leukot Essent Fatty Acids 2002; 67: 311-18.
Logan AC. Neurobehavioral aspects of omega-3 fatty acids:possible mechanisms and therapeutic value in major depression. Altern Med Rev 2003;8:410-425.
Ziylan ZY, Bernard GC, LeFamconnier JM, Durand GA, Bourre JM. Effect of dietary n-3 fatty acid deficiency on blood-to-brain transfer of sucrose, alpha-aminoisobutyrie acid and phenylalamine in the rat. Neurosci Lett 1992; 137: 9-13.
Ito H, Kawashima R, Awata S, Ono S, et al. Hypoperfusion in the limbic system and prefrontal cortex in depression: SPECT with anatomic standardization technique. J Nucl Med 1996; 37: 410-4.
Kimbrell TA, Ketter TA, George MS, Little JT, et al. Regional cerebral glucose utilization in patients with a range of severities in unipolar depression. Biol Psychiatry 2002; 51: 237-52.
Ellis EF, Police RJ, Dodson LY, McKinney JS, Holt SA. Effect of dietary n-3 fatty acids on cerebral microcirculation. Am J Physiol 1992; 262: H1379-H1386.
de Wilde MC, Farkas E, Gerritis M, Kiliaan AJ, Luiten PGM. The effect of n-3 polyunsaturated fatty acid-rich diets on cognitive and cerebrovascular parameters in chronic cerebral hypoperfusion. Bran Res 2002; 947: 166-73.
Zimmer L, Vancassel S, Cantagrel S, Breton, et al. The dopamine mesocorticolimbic pathway is affected by deficiency in n-3 polyunsaturated fatty acids. Am J Clin Nutr 2002; 75: 662-7.
Brambilla F, Maggioni M. Blood levels of cytokines in elderly patients with major depressive disorder. Acta Psychiatr Scand 1998; 97: 309-13.
Maggioni M, Picotti GB, Bondiolotti GP, Panerai A, Cenacchi T, Nobile P, Brambilla F. Effects of phosphatidylserine therapy in geriatric patients with depressive disorders. Acta Psychiatr Scand 1990; 81: 265-70.
Bourre JM, Bonneil M, Clement M, Dumont O, et al. Function of dietary polyunsaturated fatty acids in the nervous system. Prostaglandins Leukot Essent Fatty Acids 1993; 48: 5-15.
Yehuda S, Rabinovitz S, Mostofsky DI. Modulation of learning and neuronal membrane composition in the rat by essential fatty acid preparation: time course analysis. Neurochem Res 1998; 23: 627-34.
Heron DS, Shinitzky M, Hershkowitz M, Samuel D. Lipid fluidity markedly modulates the binding of serotonin to mouse brain membranes. Proc Natl Acad Sci 1980; 77: 7463-67.
Horrobin DF. A new category of psychotropic drugs: neuroactive lipids as exemplified by ethyl eicosapentaenoate (E-E). Prog Drug Res 2002;59:171-99.
Stoll AL, Locke CA, Marangell LB, Severus WE. Omega-3 fatty acids and bipolar disorder: a review. Prostaglandins Leukot Essent Fatty Acids 1999; 60: 329-37.
James MJ, Cleland LG. Dietary n-3 fatty acids and therapy for rheumatoid arthritis. Semin Arthritis Rheum 1997;27:85-97.
Lieb J, Karmali R, Horrobin D. Elevated levels of prostaglandin E2 and thromboxane B2 in depression. Prostaglandins Leukot Med 1983; 10: 361-7.
Ohishi K, Ueno R, Nishino S, Sakai T, Hayaishi O. Increased level of salivary prostaglandins in patients with major depression. Biol Psychiatry 1988; 23: 326-34.
Nishino S, Ueno R, Ohishi K, Sakai T, Hayaishi O. Salivary prostaglandin concentrations: possible state indicators for major depression. Am J Psychiatry 1989; 146: 365-8.
Maes M, Smith RS. Fatty acids, cytokines, and major depression. Biol Psychiatry 1998;43:313-14.
Shimizu E, Hashimoto K, Okamura N, et al. Alterations of serum levels of brain-derived neurotrophic factor (BDNF) in depressed patients with or without antidepressants. Biol Psychiatry 2003;54:70-75.
Rudin DO. The major psychoses and neuroses as omega-3 essential fatty acid deficiency syndrome: substrate pellagra. Biol Psychiatry 1981; 16: 837-850.
Stoll AL, Severus E, Freeman MP, Rueter S, et al. Omega-3 fatty acids in bipolar disorder. A preliminary double-blind, placebo-controlled trial. Arch Gen Psychiatry 1999; 56: 407-12.
Nemets B, Stahl Z, Belmaker RH. Addition of omega-3 fatty acid to maintenance medication treatment for recurrent unipolar depressive disorder. Am J Psychiatry 2002; 159: 477-9.
Peet M, Horrobin DF. A dose-ranging study of the effects of ethyl-eicosapentaenoate in patients with ongoing depression despite adequate treatment with standard drugs. Arch Gen Psychiatry 2002; 59: 913-19.
Su KP, Huang SY, Chiu CC, Shen WW. Omega-3 fatty acids in major depressive disorder. A preliminary double-blind, placebo controlled trial. Eur Neuropsychopharmacol 2003;13:267-71.
Sampalis F, Bunea R, Pelland MF, et al. Evaluation of the effects of Neptune krill oil on the management of premenstrual syndrome and dysmenorrheal. Altern Med Rev 2003;8:171-79.
Zanarini MC, Frankenburg FR. Omega-3 fatty acid treatment of women with borderline personality disorder: a double-blind, placebo-controlled pilot study. Am J Psychiatry 2003; 160: 167-69.
Marangell LB, Martinez JM, Zboyan HA, et al. A double-blind, placebo-controled study of the omega-3 fatty acid docosahexaenoic acid in the treatment of major depression. Am J Psychiatry 2003;160:996-98.
Marchioli R, Schweiger C, Tavazzi L, Valagussa F. Efficacy of n-3 polyunsaturated fatty acids after myocardial infarction: results of GISSI-prevenzione trial. Gruppo Italiano per lo studio della sopravvivenza nell’infarto miocardio. Lipids 2001; 36 Suppl: S119-26.
Marchioli R, Barzi F, Bomba E, Chieffo C, et al. Early protection against sudden death by n-3 polyunsaturated fatty acids after myocardial infarction: time course analysis of the results of the Gruppo Italiano per lo studio della sopravvivenza nell’infarto myocardio (GISSI) – prevenzione. Circulation 2002; 105: 1897-903.
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If you don't stand for something, you will fall for anything....
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2004/02/14, 10:34 AM
VERY INTERESTING....
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2004/02/14, 11:48 AM
I noticed when I started taking flax oil or udos oil blend on a regular basis my over all well being was better.
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2004/02/14, 11:53 AM
wow, thx for that (small) bit of information bb1, it was quite interesting!!!
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2004/02/14, 06:15 PM
As a person who takes antidepressants on a daily basis, it is very encouraging to know that this type of research is being done. Thanks for the info BB1! You are a wealth of information!
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Happy trails,
Mike Young
Tis an ill wind that blows no minds!
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2004/02/15, 09:52 PM
bb1, where did you find this article (the link)? becaue i'd like to show this to my Abnormal Psychology professor and would just like to have the referance incase he asks. thanks
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2004/02/15, 10:11 PM
That is some very interesting stuff. Thank you BB1 for keeping us informed.
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Sean...
strive for excellence
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2004/02/16, 06:13 PM
Here you go....http://www.mercola.com/2004/feb/14/omega_3_depression.htm
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Quoting from jsom85:
bb1, where did you find this article (the link)? becaue i'd like to show this to my Abnormal Psychology professor and would just like to have the referance incase he asks. thanks
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If you don't stand for something, you will fall for anything....
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2004/02/16, 07:50 PM
thanks a bunch
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2004/02/17, 10:16 AM
Wow BB1. Thanks!
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Look Life in the Face
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2004/02/17, 12:16 PM
There is a LOT of buzz about fish oil right now as a treatment to support bipolar meds. The mood disorder research center in my state is doing a long term study right now on bipolar disorder and if women choose to get pregnant during the course of the study they are automatically shifted to fish oil, since most of the mood stabilizers on the market aren't approved for use during pregnancy.
I tried this for a long time myself; you have to take a lot, though (I'm thinking I took over three grams a day). I did feel like the Omega 3s made a difference (my hb did, too).
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2004/02/17, 01:20 PM
I take on a regular basis 15-20 gr. per day divided between fish oil and flax oil. Then I usually have some walnuts (1/2 to 1 oz.) also that are good in ratio of Omega 3-6.
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If you don't stand for something, you will fall for anything....
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2004/02/17, 03:21 PM
What I meant was 3g Omega 3's (that may be what you're talking about, too, but I just realized my post wasn't very clear); the actual amount of fish oil was more like 15 grams - I took the coromega packets, about 6 a day; I think it came out to about three and a half grams of actual omega 3s.
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2004/02/17, 03:29 PM
ok..here I am in laymens terms, asking my a little bit off but kinda on question. What kind of fat does avacado have, and is it good for me??
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2004/02/17, 06:16 PM
Most of the fat found in an avocado is monounsaturated, a good fat that can help to protect against heart disease and certain kinds of cancer.
Also, avocados are "nutrient dense" in that they supply more of your daily nutrient requirements for fewer calories spent. Avocados are nutrient dense in potassium, folate, dietary fiber, vitamin C, vitamin E, riboflavin and vitamin B6.
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Quoting from CristalBelle:
ok..here I am in laymens terms, asking my a little bit off but kinda on question. What kind of fat does avacado have, and is it good for me??
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If you don't stand for something, you will fall for anything....
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2004/02/22, 04:12 PM
As i said i would get back to you about what my Abnormal Psyhchology professor had to say about bb1's article. I finally got a reply back from him and this is was he said:
"Thanks for the article, James. Only time will tell what all the complex interrelationships are, and maybe we'll never unravel them, so great are the complexities. This seems like a fairly new approach, but the idea of diet has a long history. Past hypotheses haven't proven out as terribly useful, and i'd guess this won't either. However, for sure, good nutrition should be a part of everyone's taking care of their "mental health," so it makes sense that it would have some role."
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2004/02/22, 05:35 PM
Sure sounds to me like he doesn't have a response, no backup research to back any claims he may have, so he is using a "red herring" approach (A red herring argument is an attempt to offer evidence to support one proposition by arguing for a different one entirely, or dodging the main argument by going off on a tangent). In other words he has no leg to stand on, and knows it. You can tell him I said so, and send me some research to the contrary if he can produce any. I would be willing to bet he cannot come up with a shred of scientific evidence to assert any of his ideals against it.
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Quoting from jsom85:
As i said i would get back to you about what my Abnormal Psyhchology professor had to say about bb1's article. I finally got a reply back from him and this is was he said:
"Thanks for the article, James. Only time will tell what all the complex interrelationships are, and maybe we'll never unravel them, so great are the complexities. This seems like a fairly new approach, but the idea of diet has a long history. Past hypotheses haven't proven out as terribly useful, and i'd guess this won't either. However, for sure, good nutrition should be a part of everyone's taking care of their "mental health," so it makes sense that it would have some role."
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If you don't stand for something, you will fall for anything....
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2004/02/22, 07:18 PM
by the way, that "Null" was me. It logged me out while i was typing it.
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2004/02/22, 09:39 PM
You know, there are still clinical dieticians with degrees from every top school in the nation that still tell us we only need 50 gr. of protein per day. They don't have a clue as to the needs of an athelete, nor do they want to. They know "text book" teachings, and that is all. They are very, very smart, but not enlightened to all needs to aspects they refuse to believe. One thing that is new to "science" is the role proper nutrition plays in the whole of life. Most of what you say is past practice, treating the symptoms rather than the cause. There is the mind/body link that is a relatively new concept. Much research has been forthcoming that dietary practices can/do not only "treat" the problems, but keep them from happening in the first place. Text books are great for studying in school, but comparing valium and omega 3 is comparing apples and oranges. One is a treatment of symptoms, one is nipping the cause. The same findings are surfacing about Alzheimers, just 30 yrs. ago you never heard of it, now it is rampant. They are discovering the diet tie in. Our processed food chain is killing more folks than anything. It is funny, but doctors will be the ones telling you how to diet, how to get healthy, and guess what?? Their lifespan is the shortest on average, 54 yrs. as compared to the average person which is now 74 yrs. Now, who do you want telling you how to take care of yourself? A textbook doctor who will die before you, or a nutritionist who will live well beyond the normal life expectancy.
1: Public Health Nutr. 2002 Jun;5(3):427-31. Related Articles, Links
Fish consumption and self-reported physical and mental health status.
Silvers KM, Scott KM.
New Zealand Institute for Crop & Food Research, Private Bag 11600, Palmerston North, New Zealand. silversk@crop.cri.nz
OBJECTIVE: The aim of this study was to assess whether self-reported mental health status, measured using the SF-36 questionnaire, was associated with fish consumption, assessed using a food-frequency questionnaire. DESIGN: The cross-national data were collected in the 1996/97 New Zealand Health Survey and 1997 Nutrition Survey, which were conducted using the same sampling frame. Survey respondents were categorised into those who consumed no fish of any kind and those who consumed some kind of fish, at any frequency. Data were adjusted for age, household income, eating patterns, alcohol use and smoking. Other demographic variables and potential confounding nutrients were included in the preliminary analyses but were not found to have a significant relationship with fish consumption. SUBJECTS: Data from a nationally representative sample of 4644 New Zealand adults aged 15 years and over were used in this analysis. RESULTS: Fish consumption was significantly associated with higher self-reported mental health status, even after adjustment for possible confounders. Differences between the mean scores for fish eaters and those who never eat fish were 8.2 for the Mental Health scale and 7.5 for the Mental Component score. Conversely, the association between fish consumption and physical functioning was in the opposite direction. CONCLUSIONS: This is the first cross-sectional survey to demonstrate a significant relationship between fish intake and higher self-reported mental health status, therefore offering indirect support for the hypothesis that omega-3 polyunsaturated fatty acids may act as mood stabilisers.
PMID: 12003654
1: Int J Circumpolar Health. 2003 Sep;62(3):228-41. Related Articles, Links
Diet and mental health in the Arctic: is diet an important risk factor for mental health in circumpolar peoples?--a review.
McGrath-Hanna NK, Greene DM, Tavernier RJ, Bult-Ito A.
Department of Psychology, Institute of Arctic Biology, University of Alaska Fairbanks, 99775-70000, USA.
BACKGROUND: The people living in Arctic and Subarctic environments have adapted to cold temperatures, short growing seasons, and low precipitation, but their traditional ways are now changing due to increased contact with Western society. The rapid alteration of circumpolar cultures has led to generational changes in diet from traditional foods to the processed groceries common in modern stores. OBJECTIVES: Develop a link between changing traditional diets and mental health that may have substantial consequences for circumpolar peoples. METHODS: Review of English language literature pertaining to the northern circumpolar environments of the world that consist of the Arctic and Subarctic areas. Electronic resources such as ISI Web of Science and PubMed were utilized, using keywords such as arctic, circumpolar, diet, omega-3 fatty acids, mental health, seasonal affective disorder, and suicide. In addition, we used the cited references of obtained articles and the extensive University of Alaska Fairbanks library collections to identify additional publications that were not available from the electronic resources. The years covered were not restricted to any particular period, although 83% of the sources were published in the last 16 years. CONCLUSION: The change in traditional diets has already led to increased health problems, such as obesity, cardiovascular disease, and diabetes, while the mental health of circumpolar peoples has also declined substantially during the same time period. The decline in mental health is characterized by increased rates of depression, seasonal affective disorder, anxiety, and suicide, that now often occur at higher rates than in lower-latitude populations. Studies in non-circumpolar peoples have shown that diet can have profound effects on neuronal and brain development, function, and health. Therefore, we hypothesize that diet is an important risk factor for mental health in circumpolar peoples.
Publication Types:
Review
Review, Tutorial
PMID: 14594198
Shall I go on???:big_smile:
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Quoting from null:
No offense bb1, but he has 2 doctoral degrees. And since this issue is about psychology and not fitness or diet, i would have side with him (if it was about fitness or diet, you would be my go to guy). He knows his stuff when it comes to psychology. Read the book "Blaming The Brain" by Elliot Valenstein for some hard scientific research. In the end, as a psychology major, and from most studies i've read, biological effects of psychological problems are results and not causes. Trust me, search for unbiased research (which is hard to find, statistically double-blind studies are even biased...kind of a bummer). Medications do help up you "feel better" but have a 90% relapse rate (kinda pathetic if you ask me). And are also roughly 30% effective and the rest is a placebo effect. Pharmcudical companies are just far too powerful to be able to have their voice silenced in anyway. They are a business. I'm sure omega-3 fatty acids have their part in reducing depression, but so does Valium have its hand in reducing anxiety. But the result (being depression or anxiety) was most likely the result of a tramatic event, large or small, distinct or obscure. They over time develop symtoms and will take a toll on your body (i.e. omega-3 fatty acid depletion). Many therapists, refer their patients to a psychiatrists from meds, but couple them with therapy. Because if the issue is not located and dealt with the symtoms will never leave no matter how powerful the drug. Look at it this way, creatine and protein is great but without exercise and diet they will be rendered useless and turn into "expensive pee". Psychotheraputic medications or omega-3 fatty acids are all well and good but without therapy and/or dealing with the issue(s), you'll never totally become well and get the job done. Thats why pharmcudical companies love it, becuase you take it...feel great...but since you never deal with the issue at hand, your problem persists making you a returning customer. But the essential part you have to accept (which is the hardest to accept) is that psychological issues are not biological problems, rather yeild biological results with a psychological basis. Its easiest to blame biology because it is the most humane thing to do. It is more humane to say that you were genetically born with this problem rather than sitting them down and putting them through any painful realization of their own traumatic problems or past, or the effect a close family member or confidant with their own issues. We all have problems, some more painful than others, but its how you deal with them that makes someone healthy or not . And how you deal with problems and the magnitude of their trauma is how your body's biology becomes affected.
And do buy that book, because theres a truckload more than just a simple shred of evidence to support his position in not supporting the omega-3 theory.
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If you don't stand for something, you will fall for anything....
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2004/02/22, 10:13 PM
"By 1999, soybean oil -- a major ingredient in crackers, bread, salad dressings, baked goods and processed food of all sorts -- accounted for 20 percent of total calories consumed in the United States, according to the U.S. Department of Agriculture. Per capita consumption reached 25 pounds per year. 'That means that there has been an 1,000-fold increase in omega-6 fatty acids' over 100 years, Hibbeln says. 'So we have literally changed the composition of people's bodies and their brains. A very interesting question, which we don't know the answer to yet, is to what degree the dietary change has changed overall behavior in our society.'
Flooding brains and bodies with a diet rich in omega-6 fatty acids theoretically could give an unfair advantage to these molecules, allowing them to block omega-3s from getting inside cells and replenishing stores in the brain and elsewhere in the body.
Intrigued by this possibility, Hibbeln charted fish consumption worldwide and compared those figures to rates of depression. In a paper published in 1998 in The Lancet, he showed that nations with the highest fish consumption -- Japan, Taiwan and Korea -- also had the lowest rates of depression. Nations with the lowest fish consumption -- New Zealand, Canada, West Germany, France and the United States -- had the highest rates of depression. 'It becomes an interesting picture across countries,' Hibbeln says.
Next, he took a look at homicide, suicide and aggression rates and compared them to seafood consumption. Similar patterns emerged. Using World Health Organization statistics, for example, Hibbeln found that men living in land-locked Hungary, Bulgaria and Austria had the lowest fish consumption and the highest rates of suicide, while their counterparts in Japan, Portugal, Hong Kong, Korea and Norway ate the most fish and had the lowest rates of suicide. Men living in the United States, Canada, Italy, Australia and Sweden fell between the two extremes on both seafood consumption and suicide rates.
Since then, Hibbeln has examined patterns of postpartum depression, which provides a particularly interesting window of opportunity for studying the psychological aspects of omega-3 fatty acids. That's because during pregnancy, mothers are the sole source of an omega-3 fatty acid known as docosahenaenoic acid (DHA) to the fetus. So key is this substance to fetal brain development that the mother's stores are depleted if she doesn't consume enough DHA in her diet. In a 2002 study published in the Journal of Affective Disorders, Hibbeln reported that 'rates of postpartum depression are 50 times higher in countries where women don't eat fish,' he says."
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If you don't stand for something, you will fall for anything....
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2004/02/22, 10:59 PM
Thats all well and nice but we dont learn from textbooks, ironically, in that class or some others i have taken. We use scientific studies and case logs of patients, their problems, treatment, and prognosis'. So bear in mind i'm not just regurgitating a text book rather an understanding of this subject that i have gained from several clinical psychologists who are my professors and others i know on a personal level (outside the university) and their years of successful practices and cases. None the less, your first article was by far more compelling and i'm really interested in this seeing where this can lead as this is what i want to do with my life. I am going to copy it and find a several Health Psychology professors i may e-mail it to within the University and get a range of opinions. If you like i will keep you posted on what i hear. Just let me know...but also buy the book. It'll give you a better understanding of the scientific research that goes behind psychotheraputic drugs and other such "biological theories."
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2004/02/23, 01:47 PM
Keep me informed, I have a thirst for knowlege, and will listen. I look at things from the nutritional side moreso, as I truly believe most "illnesses" can be prevented before they occur with proper nutrition. Some things of course require medical help, and when it gets to this point, then sometimes that is the only thing that will help. But hopefull things can be done to alleviate this before it is necessary. Modern medicine has done wonderful things, but it has also become business and hurt many folks. Anyway, keep me up to date. Love these discussions.
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If you don't stand for something, you will fall for anything....
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2004/02/23, 07:42 PM
will do:big_smile:
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2009/07/07, 10:33 PM
:( I was recently diagnosed with MS and with the diagnosis came, depression. I have workout tools to use, only I guess because of the depression, I have no motivation. I am 41yr. old female who has always been small and I have always eaten whatever I wanted, Upon turning 39 I gained over 40lbs. and want more than anything to lose it. I absolutely love fish, and I guess maybe, I am dense but. If I go to like GNC what would be good to get. and should I try to eat just fish, will that make my depression better? Sorry, if I seem stupid, but I have never worried about my weight or my health before, and after learning about my MS It very much got me concerned. Alot of my family tells me that it is too late to change the way I am, however I feel it is never too late. Anybody got any good ideas? Please respond
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Leah Reddick
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2009/08/18, 11:29 AM
Maybe you'd better consult with a doctor about all meds treating depression. I think it'll be the best way for you.
By the way you can do it online from the link in my signature.
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http://pharmcart.com/depression-anxiety/questions/
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2009/08/18, 11:31 AM
Maybe you'd better consult with a doctor about all meds treating depression. I think it'll be the best way for you.
By the way you can do it online from the link in my signature.
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Free consultation about depression
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2009/08/18, 10:11 PM
let me just say that it is never too late to do anything, it is always up to you, no mater what, if you have the conviction you will succeed. I am sorry to hear about your news, but i am sure, that, with a lot of positive thinking and a bit of support from the guys on this site, i am sure you can move mountains.
Good luck and keep us informed :)
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