Numerous studies have found essential fatty acids to be important to healthy brain functions and to be a factor in illness if omitted. Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) are required, at optimum levels, for normal brain function. Depression Depression is becoming more common and the average age of onset is becoming lower. Diet is one suspected cause of the increase in depression and other mental problems
While depression has many causes, it’s interesting to note that populations that eat greater quantities of fish are less depressed. Japan has the highest consumption of fish per capita and the world’s lowest depression rate at 0.12% according to a report in Lancet, the British medical journal. New Zealand on the other hand has the lowest consumption rate of fish and the highest rate of depression—6%—fifty times greater than Japan. So it’s safe to say that low fish consumption, and the corresponding low intake of fatty acids can be a factor in depression.
In another study of fifty suicidal patients, the level of omega-3 fatty acids in the diet was inversely correlated with the severity of depression. So the depression was worse in the patients who ate the least omega-3 fatty acids.
Other studies have shown that adding EPA as a supplement improved the symptoms of 60% of patients who weren’t responding well to anti-depression pharmaceuticals. Similar results were found in another study with patients suffering from bipolar disorder.
The use of omega-3 fatty acids to treat depressed patients is encouraging because the supplement doesn’t interfere with the pharmaceuticals other than possibly increasing their effectiveness. In some patients, it may be possible to reduce the level of the pharmaceutical and still manage the illness. Patients must get the cooperation and guidance of their physician before adjusting their medications.
A study in the American Journal of Psychiatry reported a study where women with borderline personality disorder (BPD) were given EPA without any pharmaceuticals. The women taking EPA had a 44% improvement in their depression scores compared with a 22% improvement in the placebo group.
Dementia and Alzheimers There was a study in Europe of 494 elderly people with various levels of dementia symptoms. The subjects who received 90 mg daily of DHA for six months showed improvements in apathy and sociability.
In another European study, 5386 elderly people were examined to compare their mental symptoms with diet. The incidence of Alzheimer’s disease was 60% lower in those who ate fish at least once per week. The conclusions drawn from the studies are that eating fish weekly can decrease the risk of Alzheimer’s disease and delay or prevent its occurrence. Chronic Fatigue Syndrome CFS is a growing problem that affects women far more than men—currently 500,00 to 800,000 people in the USA. It’s difficult to diagnose and there’s no standard treatment.
One study used large doses (4 grams daily) of Gamma-Linolenic Acid (GLA), EPA and DHA. 85% of the patients improved compared to only 17% of the patients taking a placebo. People who suffer from CFS and currently don’t eat fish should consider adding fish or a supplement to their weekly diet. Taking large doses of any supplements would be unwise without a doctor’s approval and monitoring. Eating Fish While eating fish is good, some fish are contaminated with heavy metals. If you want to eat more than a little fish, make sure you know where the fish are coming from. Avoid fish from farms and polluted waters like almost any river or lake in the USA. The North Atlantic produces good fish with a minimum of metals. It might be better to use supplements if you want to get a significant amount of omega-3s in your diet. The book shown below covers this topic in great detail. Resources: Vanderhaeghe L, and Karst, K; Healthy Fats for Life: preventing and treating common health problems with essential fatty acids; 2004; John Wiley and Sons Canada, Ltd.
