Omega 3 essential fatty acid supplements are well known for their joint and heart benefits, but now other attributes are emerging. In particular, their potential to improve mood and emotional well-being.
Background
In view of the important structural role of the omega 3 essential fatty acid (EFA) DHA in the brain, perhaps it is not surprising that omega 3 may benefit mood or behaviour. Apart from water, fatty material makes up the largest component of the brain, with DHA being the dominant fatty acid. DHA has a multiplicity of functions in the brain, including the promotion of better cell-to-cell communication and the maintenance of a healthy balance between the brain¹s chemical messengers, serotonin and dopamine, levels of which influence the state of mind.
Accumulating evidence
What is surprising is that, in view of the huge number of studies which have reported that eating plenty of omega 3 EFAs, either from oily fish or supplements, can lower the risk of chronic diseases, more people are not eating oily fish. A massive seven out of ten people in the UK are non-consumers1. Studies throughout the world now show that a low body status of omega 3 is linked to increasing risk of depression2.
So much for body status, but has omega 3 supplementation shown positive results on mood? In fact, studies undertaken so far have shown mixed results some positive and some without effect. The main reason for this variability is that in some of the studies the number of people recruited has been too small to get proper statistical significance. Other factors include the dosage of omega 3 being too low or the duration of supplementation too short. Bearing these provisos in mind, there have been promising studies that should certainly not be ignored. For example, omega 3 supplementation ameliorated symptoms of attention deficit and hyperactivity3 and reduced symptoms of depression in adults4. One study even showed omega 3 supplementation to improve mood in healthy adults without depression5.
Conclusion
Supplementing is an obvious way for people to ensure their omega 3 intake if they dislike eating oily fish. Furthermore, using a pure, pharmaceutical grade oil of high quality will reduce the risk of consuming pollutants associated with the marine environment. Omega 3 supplements can be safely taken alongside orthodox medication for depression or St John¹s wort or 5-HTP. To maintain mental health, an intake of omega 3 (as DHA plus EPA) of between 500-1,000mg a day is appropriate, although higher levels of between 1,000 2,000mg a day have been used in studies which have shown positive effects on mood.
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