Fish oil fights depression–but you have to get the dosage right

Oiled Well

You’ve probably heard that fish oil can help relieve mild to moderate depression.

And what you’ve heard is true. As one researcher explains, brain cells are coated with fats. When the fats are omega-3 fatty acids, the cells simply function better.

And that includes brain cell receptors that process serotonin, the hormone that regulates our sense of well being.

But if you ever attempt to chase the blues with a fish oil supplement, you need to know two important details: 1) Dosage matters, and 2) An important underlying factor might work against you.

Outdoing the big guys

When I say “dosage matters,” you might think the dose needs to be high. And you’d be right. But while a high dose is needed, pushing it higher and higher appears to be unnecessary.

In a 2002 study, UK researchers tested three dosage levels of EPA (an omega-3 fatty acid found in fish oil)–1 gram, 2 grams, and 4 grams.

After 12 weeks, the best response was in a group that received the lowest level of EPA–just 1 gram daily. About three out of four subjects in that group significantly reduced their depression symptoms.

But here’s what’s most impressive: All the subjects in the study had been diagnosed with persistent depression. In fact, each of the patients had been unable to control their symptoms with either Prozac or Zoloft.

Chew on THAT, Big Pharma!

High anxiety

A new study from the University of Montreal confirms the UK results–but with an important twist.

In the UM study, just a little more than 1 gram of EPA daily, combined with 150 mg of DHA (another omega-3), reduced symptoms in patients who had experienced a major depressive episode that lasted at least one month.

So again, EPA at the 1 gram dose proves successful in relieving pretty serious depression. But this time a subset of patients reported little or no relief at all. In these patients, major depression was combined with serious anxiety disorders, such as phobias, and post traumatic stress.

Researchers couldn’t explain why the anxiety disorders were such obvious deal-breakers for EPA therapy.

To Your Good Health,

Jenny Thompson

Sources:
“The Efficacy of Omega-3 Supplementation for Major Depression: A Randomized Controlled Trial” Journal of Clinical Psychiatry, Published online ahead of print 6/15/10, psychiatrist.com
“Depressed? Fish oil might help” Amy Norton, Reuters Health, 7/1/10, reutershealth.com