Could taking fish oil regularly help lift your mood?
Yesterday, we looked at many of the fish oil benefits,
What we discovered was that certain oily fish dishes, such as mackerel and salmon, supply the body with fatty acids, which are found in high concentrations in the brain.
That’s right, it appears the more lovely Omegas 3 fats you eat, the higher your happiness levels will be.
This is because they help to boost serotonin, your happiness hormone.
Fish Oil Benefits for Depression
The two essential fatty acids, Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), are both found in high concentrations in brain tissue.
Research has found that both of these fatty acids play an important role in mood regulation and nerve function.
So, could it be that one of the benefits of fish oil is helping to stabilise our mood?
Studies have found that those who suffer from depression, do in fact appear to have low levels of Omega 3 fatty acids in their brain,
What is also interesting, is that Omega 3 actually has the same effect on our brain as the antidepressant drug, Prozac!
As bizarre as this may sound, you can actually predict a country’s depression, suicide, and even murder rate, simply by knowing its seafood intake.
Fish high in Omega 3 fats boosts our brains feel-good chemical, serotonin.
A number of controlled trials on fish oils rich in Omega 3 report greater improvement than antidepressant drugs.
For further information on this subject, click here.
The Naked Truth
So, with all these fishy tales…
It begs the question, exactly how much fish oil does the body require to fight off depression?
Recent studies indicate that consuming around 4 grams of EPA and DHA daily can help to significantly decrease the risk of depression.
The best sources of Omega 3 is fish and krill, which are tiny, shrimp-like crustaceans.
Krill is one of the primary food sources of fish along with algae, which gets stored in their fatty tissue as Omega 3.
Krill oil is more expensive than fish oil, but is thought to have superior bio-availability, meaning the body can readily absorb this type of fat easier.
So the question has to be asked, with all the lovely benefits of fish oil, is it enough to take solely take Omega 3 in order to combat depression?
Probably not! Like everything in nature, it takes a balance of things to get the best results.
A good combination may include:
- B Complex, including B6 10 mg
- Folate 400mcg and B12 10mcg
- 400 to 2,000mcg a day 5-HTP
- 200-300mg a day Omega 3 rich fish oil giving at least 400 mg of EPA
This is a recommendation from the UK nutritionist Patrick Holford, and is to be taken as part of a natural supplement plan for treating depression.