there are several important nutrients that humans need to truly be healthy both physically and, more importantly, mentally. omega 3's, primarily eph and dha, found in fish or fish oil supplements is extremely important. more than 75 percent of us lack these basic nessities... please read. taken form wikipedia. Fish oil is recommended [1] for a healthy diet because it contains the omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), precursors to eicosanoids that reduce inflammation throughout the body. Fish do not actually produce omega-3 fatty acids, but instead accumulate them from either consuming microalgae that produce these fatty acids, as is the case with fish like herring and sardines, or, as is the case with fatty predatory fish, by eating prey fish that have accumulated omega-3 fatty acids from microalgae. Such fatty predatory fish like mackerel, lake trout, flounder, albacore tuna and salmon may be high in omega-3 fatty acids, but due to their position at the top of the food chain, these species can accumulate toxic substances (See biomagnification). For this reason, the FDA recommends limiting consumption of certain (predatory) fish species (e.g. albacore tuna, shark, and swordfish) due to high levels of toxic contaminants such as mercury, dioxin, PCBs and chlordane.[2] There are vegetarian, DHA Omega-3 products made from algae available if toxic contaminants are of concern. taken from http://www.oilofpisces.com/depression.html Depression/Anger Fish oils in anger management NEW YORK, NY. Omega-3 long-chain fatty acid deficiency has been implicated in several psychiatric disorders including depression, suicidal tendencies, and aggressive behaviour. Supplementation with fish oils (EPA and DHA) has been found effective in combating depression and bipolar disease. Now researchers at the New York Harbor Healthcare System report that supplementation with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the main components of fish oil, is effective in defusing anger and decreasing hostility. The double-blind, randomized trial involved 24 patients who had a lifelong history of aggressive behaviour and problems with the law, and had been admitted to substance abuse clinics. The average age of the patients was 51 years, 80% were unemployed, and 60% were either separated, divorced or widowed. Eight patients (4 in the treatment group and 4 in the placebo group) had a history of assaultive behaviour and 7 patients in each group had served jail sentences for various offences. Baseline fish intake was low at 36 grams a day average yielding about 150 mg/day of long-chain omega-3 fatty acids, predominantly EPA and DHA. The researchers made the interesting observation that patients with a history of assaultive behaviour consumed only about half the amount of fish consumed by those who had not exhibited this behaviour. The study participants were randomly assigned to receive placebo capsules (soybean oil) or 5 fish oil capsules a day providing a total of 2250 mg/day of EPA and 500 mg of DHA. All capsules contained vitamin E as an antioxidant and lemon oil to mask their taste. At the end of the 3-month supplementation period, the anger score in the group of patients given fish oil had dropped by over 50% and this improvement persisted for another 3 months after ceasing supplementation. The anger score for those given the placebo did not change. The researchers speculate that the beneficial effects of fish oils may be due to their ability to improve membrane fluidity and increase brain levels of serotonin. They suggest that fish oil supplementation should be considered in treatment protocols for patients displaying aggressive behaviours. Buydens-Branchey, L and Branchey, M. Long-chain n-3 polyunsaturated fatty acids decrease feelings of anger in substance abusers. Psychiatry Research, Vol. 157, 2008, pp. 95-104 Fish oil helps combat childhood depression BEER-SHEVA, ISRAEL. It is estimated that 2-4% of children suffer from major depressive disorder sometimes leading to substance abuse or suicide. Israeli researchers now report that fish oils are effective in relieving childhood depression. Their randomized, placebo-controlled clinical trial involved 20 children (15 boys and 5 girls) between the ages of 8 and 12 years. The study participants were assigned to receive capsules containing either fish oil (providing 400 mg/day of EPA [eicosapentaenoic acid] and 200 mg/day of DHA [docosahexaenoic acid]) or a placebo (olive or safflower oil) for a total of 16 weeks. After the first 4 weeks of supplementation the researchers noted that the children on fish oil had significantly improved their rating on the Childhood Depression Rating Scale (CDRS) with 7 out of 10 showing an improvement of greater than 50%. None of the children in the placebo group experienced a 50% or better improvement. Four of the 10 children in the fish oil group were classified as being no longer depressed whereas none of the children in the placebo group achieved this goal. The researchers conclude that fish oils may have therapeutic benefits in childhood depression. Nemets, Hanah, et al. Omega-3 treatment of childhood depression. American Journal of Psychiatry, Vol. 163, June 2006, pp. 1098-1100 Fish oil derivative reduces depression SHEFFIELD, UNITED KINGDOM. There is considerable evidence that fish oils help in combating depression and other mental illnesses. What is not quite clear is whether it is eicosapentaenoic acid (EPA) or docosahexaenoic acid (DHA) that is the most active component. The standard medical therapy for depression involves the use of tricyclic antidepressants or selective serotonin reuptake inhibitors (SSRIs). These drugs, however, are not terribly effective. Prozac, for example, produces a 50% improvement in symptoms in only 38% of patients starting treatment. This is not much better than the placebo effect, which provides 50% improvement in about 25% of patients. A team of British and Scottish researchers has just completed a study aimed at determining if the ethyl ester of EPA, ethyl-eicosapentaenoate (EEP), would be effective in strengthening the beneficial effect of standard antidepressants. The study involved 60 patients who were already being treated with SSRIs or tricyclic antidepressants. Fourteen patients received a placebo while the remaining 46 received either 1, 2 or 4 grams/day of EEP. All participants were evaluated for depression using several different scales at the beginning of the experiment and after 12 weeks. At the end of the study it was clear that the 1gram/day dosage of EEP was highly effective in reducing depression and associated conditions such as sadness, pessimism, inability to work, sleep disturbances, and diminished sex drive. In most cases, 60- 70% of patients receiving 1 gram/day of EEP showed an improvement of 50% or better. This compares to only 25% of the patients on the placebo showing a 50% improvement. The degree of improvement was substantially less in the 2 grams/day and 4 grams/day groups. The researchers speculate that this could be due to the depletion of the omega-6 fatty acid, arachidonic acid, by an excess of omega-3 fatty acid (EPA), indicating that the balance between omega-3 and omega-6 is important when it comes to depression. The researchers conclude that concurrent treatment with 1 gram/day of EEP is effective in reducing depression in patients who are still depressed despite treatment with standard medications. They are now planning on evaluating EEP on its own as a treatment for depression. Peet, M. and Horrobin, DF. A dose-ranging study of the effects of ethyl-eicosapentaenoate in patients with ongoing depression despite apparently adequate treatment with standard drugs. Archives of General Psychiatry, Vol. 59, October 2002, pp. 913-19 Fish oils: A cure for depression? WASHINGTON, DC. On a worldwide basis more working days are lost to depression than to any other illness. The incidence of depression is growing with people born within the last 50 years being twice as likely to suffer from it than were their parents. Dr. Joseph Hibbeln of the National Institutes of Health believes that the reason for the increase in depression can be directly attributed to a major shift in dietary patterns, specifically fat intake. He points out that the vast increase in the use of soy, corn, palm and cottonseed oils in the last 100 years has totally changed the traditional ratio of omega-6 to omega-3 fatty acids in the diet. Soy oil consumption in the US, for example, has increased thousand-fold in the last 100 years helping to skew the omega-6 to omega-3 ratio from about 1:1 to today's 16:1. This, Dr. Hibbeln believes, spells trouble. The brain consists pretty well entirely of fat so clearly one's fat intake could affect one's brain composition, particularly the ion channels which channel signals in and out of the brain. There is also evidence that low levels of omega-3 fatty acids are associated with low levels of the mood hormone serotonin. Dr. Hibbeln's hypothesis is supported by the fact that the incidence of depression is considerably lower in countries with a high fish consumption. Fish, particularly fatty ocean fish, is an excellent source of omega-3 fatty acids and its frequent consumption would help to nudge the ratio back towards the optimum 1:1. At least three clinical trials have observed a marked improvement in depressed patients given relatively high doses of fish oils. This has spurred other scientists to look closer at the potential benefits of fish oil supplementation. At the moment there are at least 10 clinical trials underway evaluating fish oils in the treatment of depression, attention deficit disorder, and schizophrenia. Small, Meredith F. The happy fat. New Scientist, August 24, 2002, pp. 34-37 Editor's comment: Daily supplementation with 1-3 grams of a high quality fish oil is entirely safe and may not only improve your mood, but help protect you from heart disease, stroke and arthritis as well. Fish consumption reduces suicide risk KUOPIO, FINLAND. Researchers at the University of Kuopio report that regular fish consumption reduces the risk of depression and suicide. Their study involved 1767 Finnish men and women who were evaluated for depression and suicidal tendencies using the 21-item Beck Depression Inventory. They were also asked about their fish consumption. The researchers conclude that people who consume fish twice a week or more have a 37 per cent lower risk of being depressed and a 43 per cent lower risk of having thoughts of harming themselves (suicidal tendencies). The results are consistent with those of a large Japanese study involving 265,000 subjects who were followed up for 17 years. This study found a decreased risk of suicide among people who consumed fish daily. Dr. Andrew Stoll, MD of the Harvard Medical School points out that Icelanders who consume a lot of seafood have far lower rates of seasonal affective disorder (SAD) than do inhabitants of other countries situated at similar latitudes. Both Dr. Stoll and the Finnish researchers urge large-scale trials to conclusively determine whether it is appropriate to recommend increased fish intake or fish oil supplementation to depressed people or indeed to the population as a whole. Tanskanen, Antti, et al. Fish consumption, depression, and suicidality in a general population. Archives of General Psychiatry, Vol. 58, May 2001, pp. 512-13 Dieting and depression TUCSON, ARIZONA. Low-fat diets have been widely promoted for lowering cholesterol levels, for reducing body weight, and for preventing certain types of cancer. At least one study, however, has found that although a reduction in cholesterol may reduce mortality from heart disease it may increase the incidence of fatal accidents, violent deaths, suicides, and depression. Researchers at the University of Arizona now believe that they may have found an explanation for this phenomenon. They point out that fat restriction and cholesterol-lowering drugs may change the concentrations of polyunsaturated fatty acids (PUFAs) in the tissues including nerve tissue (neurons). Fat-restricting diets usually lead to a relative increase in the intake of omega-6 PUFAs and a relative decrease in the intake of omega-3 fatty acids. This can have serious consequences inasmuch as the omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in fish oils, are crucial for the proper functioning of the nervous system. Several large-scale studies have found a clear association between low blood levels of EPA and DHA and an increased risk of depression, violence and suicide; a recent study in Japan found that DHA supplementation reduced aggression among healthy Japanese students. Epidemiologic studies have found a clear correlation between a low intake of EPA and DHA and the prevalence of depression. In two studies of population groups in the USA the incidence of depression was found to be 3.7% and 2.9%. Average intake of EPA and DHA in the USA is estimated to be about 0.1 gram per day. In two Japanese studies, on the other hand, the incidence of depression was only 0.9% and 0% and the intake of EPA plus DHA was 1.5 grams per day and 4.2 grams/day respectively. Other studies have shown that on-off dieting can produce a serious imbalance in the ratio of fatty acids and may lead to depression The researchers conclude that an extremely low-fat diet may be counter-productive and have deleterious psychological ramifications. They stress that dietary advice regarding cholesterol reduction, weight loss, and cancer prevention should emphasize the importance of an adequate intake of omega-3 fatty acids. Bruinsma, Kristen A. and Taren, Douglas L. Dieting, essential fatty acid intake, and depression. Nutrition Reviews, Vol. 58, April 2000, pp. 98-108 [116 references] Omega-3 fatty acids: the missing link? BERLIN, GERMANY. Dr. Emanuel Severus of the Berlin University points out that major depression is characterized by a deficiency of omega-3 fatty acids and that these acids possess powerful antiarrhythmic properties. He suggests that the missing link in the recently established association between major depression and sudden cardiac death may be the omega-3 fatty acid deficiency which characterizes both conditions. Severus, W. Emanuel, et al. Omega-3 fatty acids: the missing link? Archives of General Psychiatry, Vol. 56, April 1999, pp. 380-81 (letter to the editor) Fish consumption and depression ROCKVILLE, MARYLAND. Dr. Joseph Hibbeln, a researcher at the National Institute on Alcohol Abuse and Alcoholism reports in a letter to The Lancet that he has found a convincing correlation between fish consumption and the incidence of major depression. Dr. Hibbeln correlated the annual incidence of major depression per 100 people in nine countries with the consumption of fish. He found a high incidence of depression in countries with low fish consumption. New Zealand with an annual fish consumption of only 40 lbs had an annual incidence rate of depression of 5.8 per cent while Korea with a fish consumption of more than 100 lbs/year had an annual incidence rate of only 2.3 per cent. Japan with a fish consumption of almost 150 lbs/year had the lowest incidence of major depression (0.12 per cent). Dr. Hibbeln cautions that various economic, social, cultural and other factors could have influenced his results, but points out that high blood plasma concentrations of docosahexaenoic acid, an essential fatty acid found in fish, has been linked to increased serotonin turnover and lower incidences of depression and suicide. Hibbeln, Joseph R. Fish consumption and major depression. The Lancet, Vol. 351, April 18, 1998, p. 1213 (correspondence) Omega-3 fatty acid deficiency linked to depression SHEFFIELD, UNITED KINGDOM. The composition of cell membranes has a profound effect on membrane-related proteins such as enzymes and receptors and there is considerable evidence that cell membrane structure is a significant factor in depression. This structure in turn is highly dependent on the presence of certain essential fatty acids, notably docosahexaenoic acid (DHA). Researchers at the University of Sheffield and the Efamol Research Institute in Nova Scotia now report that they have found a highly significant association between severity of depression and the levels of omega-3 fatty acids in both the diet and the red blood cell membranes. Their study involved 10 patients with major depression and 14 healthy control subjects with no history of psychiatric disorder (average age of participants was 39 years). All participants had blood samples taken and analyzed for essential fatty acid (EFA) content and also completed a questionnaire to determine their dietary intake of EFAs over the 7 days prior to enrollment. The severity of depression was found to be inversely proportional with the red blood cell level and dietary intake of omega-3 fatty acids. The correlation between a low level of alpha-linolenic acid in blood cells and depression and between low blood cell levels of DHA and depression were particularly strong. No correlation was found between red blood cell levels of omega-6 fatty acids and depression. However, there was a slight positive correlation between dietary intake of omega-6s and severity of depression when both patients and controls were considered in one group. The researchers conclude that low levels of omega-3 fatty acids in cell membranes are associated with depression. They speculate that supplementation with omega-3 fatty acids may be useful in alleviating depression. Edwards, Rhian, et al. Omega-3 polyunsaturated fatty acid levels in the diet and in red blood cell membranes of depressed patients. Journal of Affective Disorders, Vol. 48, 1998, pp. 149-55 DHA levels linked to suicide and violence BETHESDA, MARYLAND. Several studies have found a link between low cholesterol levels and an increased tendency to violence, suicide, and depression. Scientists at the National Institute on Alcohol Abuse and Alcoholism believe that the real culprit in this association is low concentrations of 5- hydroxyindoleacetic acid (5-HIAA) in the cerebrospinal fluid and that it is the blood level of polyunsaturated fatty acids rather than the levels of cholesterol which affect 5-HIAA levels. 5-HIAA is a metabolite of serotonin. To test this hypothesis the researchers measured the levels of cerebrospinal 5-HIAA and the levels of blood plasma polyunsaturated fatty acids in a group of 176 subjects. Forty-nine of the subjects were healthy volunteers, 88 were early-onset alcoholics (excessive alcohol use prior to their 25th birthday), and 39 were late-onset alcoholics. None of the alcoholics had been drinking for at least 21 days prior to the test. The researchers found a strong positive correlation between blood levels of docosahexaenoic acid (DHA) and the level of 5-HIAA in the healthy volunteers. In other words, the higher the DHA levels the higher the 5-HIAA levels and as a corollary, the lower the tendency to depression, violence and suicide. In the early-onset alcoholics the situation was completely reversed. Higher DHA levels corresponded to lower 5-HIAA levels and thus a possibly increased tendency to violence, suicide and depression. The researchers found no correlation between 5-HIAA levels and total cholesterol levels. They conclude that further studies are required to determine if supplementation with essential fatty acids, notably DHA, can influence central nervous system serotonin and dopamine metabolism and modify impulsive behaviour related to these neurotransmitters. Hibbeln, Joseph R., et al. Essential fatty acids predict metabolites of serotonin and dopamine in cerebrospinal fluid among healthy control subjects, and early- and late-onset alcoholics. Biological Psychiatry, Vol. 44, 1998, pp. 235-42 Your brain needs DHA NEW YORK, NY. Dr. Barbara Levine, Professor of Nutrition in Medicine at Cornell University, sounds the alarm concerning a totally inadequate intake of DHA (docosahexaenoic acid) by most Americans. DHA is the building block of human brain tissue and is particularly abundant in the grey matter of the brain and the retina. Low levels of DHA have recently been associated with depression, memory loss, dementia, and visual problems. DHA is particularly important for fetuses and infants; the DHA content of the infant's brain triples during the first three months of life. Optimal levels of DHA are therefore crucial for pregnant and lactating mothers. Unfortunately, the average DHA content of breast milk in the United States is the lowest in the world, most likely because Americans eat comparatively little fish. Making matters worse is the fact that the United States is the only country in the world where infant formulas are not fortified with DHA. This despite a 1995 recommendation by the World Health Organization that all baby formulas should provide 40 mg of DHA per kilogram of infant body weight. Dr. Levine believes that postpartum depression, attention deficit hyperactivity disorder (ADHD), and low IQs are all linked to the dismally low DHA intake common in the United States. Dr. Levine also points out that low DHA levels have been linked to low brain serotonin levels which again are connected to an increased tendency to depression, suicide, and violence. DHA is abundant in marine phytoplankton and cold-water fish and nutritionists now recommend that people consume two to three servings of fish every week to maintain DHA levels. If this is not possible, Dr. Levine suggests supplementing with 100 mg/day of DHA. Levine, Barbara S. Most frequently asked questions about DHA. Nutrition Today, Vol. 32, November/December 1997, pp. 248-49 Fatty acid profile linked to depression MELBOURNE, AUSTRALIA. Depression is becoming increasingly prevalent in Western society. Some researchers believe that part of the reason for this can be traced to major dietary changes which have taken place over the past century. During this time there has been a large increase in the intake of saturated fats and linoleic acid (LA)-rich vegetable oils at the expense of alpha-linolenic acid (ALA)-rich foods such as fish and wild game. It is estimated that the ratio between LA-type (n-6) polyunsaturated fatty acids (PUFAs) and ALA-type (n-3) PUFAs has risen from 1:1 to 10:1 or higher. Some researchers have postulated that the sharp rises in depression and other neurological disorders are closely related to the increased intake of LA-rich vegetable oils. Now researchers at the Royal Melbourne Institute of Technology report that the severity of depression is indeed directly associated with the ratio of LA- to ALA-type PUFAs in red blood cells. Their study involved 20 moderately to severely depressed patients. The severity of depression was determined using the 21-item Hamilton depression rating scale and a second scale which omitted anxiety symptoms. All patients had blood samples drawn and analyzed for arachidonic acid (AA) - the major metabolite of linoleic acid, and EPA - the major metabolite of alpha-linolenic acid and the main constituent of fish oils. The researchers found a clear correlation between a high AA/EPA ratio and increased severity of depression. There was also a significant association between a low level of EPA in the red blood cells and increased severity of depression. The researchers conclude that there is a definite relationship between high AA/EPA ratios and increased severity of depression, but are not certain whether the fatty acid imbalance causes depression or whether depression results in a high AA/EPA ratio. They suggest that further studies be done to determine the benefits of supplementation aimed at increasing tissue levels of EPA and thereby decreasing the AA/EPA ratio. Adams, Peter B., et al. Arachidonic acid to eicosapentaenoic acid ratio in blood correlates positively with clinical symptoms of depression. Lipids, Vol. 31 (suppl), 1996, pp. S157-S61 Docosahexaenoic acid fights depression ROCKVILLE, MARYLAND. Researchers at the National Institute of Alcohol Abuse and Alcoholism believe that the increasing rates of depression seen in North America over the last 100 years are due to a significant shift in the ratio of n-6 (arachidonic acid, linoleic acid) to n-3 (docosahexaenoic acid, linolenic acid) fatty acids in the diet. The human race evolved on a diet having a ratio of about 1:1 of these acids; it is now estimated to be between 10:1 and 25:1. Docosahexaenoic acid (DHA) is a main component of the synaptic membranes and a lack of it has been linked to depression. Fish oils are a rich source of DHA and it can also be biosynthesized in the body from linolenic acid. The researchers speculate that the depressions which often accompany alcoholism, multiple sclerosis, and childbirth (postpartum depression) are all due to a lack of DHA and can be corrected by increasing the dietary intake of DHA or linolenic acid (flax seed oil). They also point out that depression and coronary heart disease are strongly associated and that a low intake of n-3 fatty acids has been linked to both. Hibbeln, Joseph R. and Salem, Norman. Dietary polyunsaturated fatty acids and depression: when cholesterol does not satisfy. American Journal of Clinical Nutrition, Vol. 62, July 1995, pp. 1-9 bottom line. take at least 3g's daily of fish oil and see the profound impacts it has on your mental health. stop taking drugs for issues and try fish oil.
Wow! Thank you for all that info. I couldn't consider coming off my mess right now but adding fish oil sounds like a great idea! I'll definitely try that.
