Healthy living
Mind matters
Omega-3s may help conquer the blues
People who suffer from depression may benefit by eating a diet rich in omega-3s, according to a study published in the Journal of Clinical Psychiatry
These essential fatty acids are found in foods such as salmon, mackerel and walnuts. In the past, scientists have noticed that populations who eat a lot of oily fish in their diet tend to have a lower incidence of depression. A number of studies have been carried out to try and prove that omega-3s have a mood-lightening effect, but this latest research is the clearest evidence yet.
Doctors in Taiwan carried out a meta-analysis, a review of 10 previous studies that used omega-3s to treat mood disorders. When the results were pooled they found that patients suffering from depression showed significant improvement when given omega-3 supplements.
However the scientists caution that larger scale studies are required before omega-3s can be used to treat depression. More research is also required to determine how much a patient should be given and what is the best omega-3 supplement to prescribe.
Since omega-3s are safe and have many other health benefits, they may be particularly beneficial for patients who are unable or reluctant to take anti-depressants.
‘We know that a good diet is as important for mental health as it is for physical health,’ said Sophie Corlett, Policy Director at mental health charity Mind. ‘Evidence is building that Omega 3 has a beneficial effect, but we need to see more research into what the effects are and how they might come about.’
The human body is unable to make omega-3 fatty acids, so they have to be eaten in food. Their consumption has been linked to a whole range of health benefits such as reducing heart disease and a number of cancers including prostate and skin cancer.
Omega-3s are also known to play an important role in the production of healthy brain cells. Studies have shown that omega-3 supplements can help to repair brain damage in patients suffering from schizophrenia and Huntington’s disease.
Good sources of omega-3 include oily fish like tuna, salmon and sardines. They are also present in pumpkin seeds, flax seeds and walnuts. The Food Standards Agency recommends that people eat no more than four portions of oily fish a week. Because of concerns that fish may be contaminated with heavy metals like mercury, pregnant or breast feeding women should limit their intake to two portions a week.
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Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.
