| Omega-3 positively impacts multiple key areas of the brain including the hippocampus, the hypothalamic-pituitary-adrenal (HPA) axis, the prefrontal cortex (PFC), and the striatum. |
Studies on Mental Health & Omega-3s
Mental health disorders are growing parabolically. This is of major national concern in regards to public safety. One clear connection is modern food processing. Where our Omega-6: Omega-3 ration should be in a range of 2:1 to 4:1, it is estimated to be closer to 30:1 to 50:1! This puts the average citizen in an inflammatory state and creates a major breakdown in fatty acid dense areas of the body such as the brain along with the rest of the Central Nervous System.
Extensive studies have shown that by increasing Omega-3 levels and as a result improving the Omega-6:3 ratio, there is a very positive impact on the following conditions:
1. Postpartum Depression in Women
A. Omega-3 for Major Depression
B. Omega-3 for Childhood Depression
C. Omega-3 for Bipolar Depression
Research with clinical trials has long supported omega-3 fatty acids in the treatment of depression. For instance, a systematic review and meta-analysis of 31 observational studies with more than 20,000 cases of depression published in the Journal of Affective Disorders in 2016 supported the claim that dietary omega-3 is associated with a lower risk of depression.
In another example, in a study published in the European Journal of Clinical Nutrition in 2009; omega-3 fatty acid supplementation improved depression symptoms in children and adults with bipolar disorder. In the study, 18 children and adolescents with bipolar disorder received omega-3 supplementation with 360 mg of EPA daily and 1,560 mg daily of DHA for a six-week period. EPA and DHA blood levels were significantly higher after supplementation.
1.5-2g for children and 3g (Approximately 4E+/day) for an adult are the clinical dosages.
10 Foods Rich in Omega-3 Fatty Acids to Stabilize Your Mood
Here are 10 of the best foods to eat for omega-3s. Please note that fish oils are the best source of EPA/DHA
– Salmon (Wild Atlantic)
– Cod liver oil
– Black and/or red caviar
– Cold liver oil
About Plants & Omega-3s
Although a number of seeds, nuts, oils, and grains all feature omega-3 fatty acids, omega-3 from plant sources do not provide the same benefits as that from marine animals, as the omega-3 found in plants can’t be converted by your body into the omega-3 you find in marine oils.
ALA in omega-3 fats is a precursor to EPA and DHA. But, the conversion rate is extremely small, so you cannot eat enough plant-based omega-3 to achieve healthy levels of EPA and DHA
Short-chain fatty acids like ALA are a source of energy, while the long-chain fatty acids DHA and EPA are structural elements that actually make up your cells