Omega-3s, Miracle Or Myth? n-3 PUFAs (Omega-3s) And Their Effectiveness In Mental Health Conditions

Fish has long been established by scientists, doctors, and dietitians as a necessary part of a healthy, well-balanced diet. The UK government recommends eating at least two 140 grams portions of fish a week, with at least one being an oily fish. It is generally agreed that as well as some fish being low in fat, the fats in oily fish are beneficial to our health.

There is a wide range of clinical research about the benefits of eating oily fish in terms of helping the development of a child's brain to slowing the aging of the brain, including the development of degenerative diseases such as Alzheimer's disease and dementia.

There is considerable evidence that eating oily fish plays some part in assisting in the treatment of mental health conditions such as Schizophrenia, Depression, and Bipolar Affective Disorder.

Oily fish such as salmon, mackerel, and sardines contain, in particular, EPA (also known as omega-3), DHA (also known as linoleic acid), and AA (also known as omega-6) which are considered to be important both in preventing and treating a variety of illnesses.

Fatty acids such as EPA/DHA and AA make up a large part of the human body and have an extremely important role in every cell and in the nervous system. It is generally considered that most of us do not eat or produce optimum quantities of specific fatty acids in order to help us function at our best.

During the last 70 years or so, Depression has been observed to occur in 25% of the population at any given time, and It is considered that this has increased along with Anxiety since the COVID pandemic. There is considerable evidence that fish oils help in treating depression. It is thought that taking fish oils can replace lost fatty acids in nerve cells and red blood cells, thereby reducing the severity of depression. The most beneficial fatty acids include EPA and DHA.

According to research, the rate of Bipolar Affective Disorder is higher in countries that eat less oily fish than countries where it is a common part of the diet. Studies showed improvements in mood where subjects reported feeling less irritable and less anxious and were less likely to relapse. Fish oil was found to be more effective in depressive phases than manic phases of Bipolar Affective Disorder, although there was some suggestion that it may be effective as a mood stabiliser. The fatty acids in these studies were EPA and DHA.

There is evidence that some people with Schizophrenia have low levels of fatty acids such as EPA, DHA, and ALA in the blood cells and nerve cells. There are some compelling case studies indicating improvement largely of depressive symptoms, although in certain cases patients reported a reduction in delusional experiences and in hallucinations.

A recent randomised, double-blind, placebo-controlled study was conducted to establish the efficacy of n=3 PUFAs (Omega-3 Fatty Acids) as the monotherapy for patients diagnosed with Major Depressive Disorder over a 12-week period (Suet = Kei Wu et al Oct. 2024).

It showed impressive results. The key findings of the study showed that the n=3 PUFAs used over a 12-week period exhibited a positive impact on depressed patients, which made a significant impact on alleviating their symptoms, but did not show an immediate influence on the diagnosis of Major Depressive Disorder until week four.

The research studies usually apply to subjects taking pure forms of the fatty acids, which are generally unavailable in shops. An alternative is to take fish oils containing the active ingredients. Fish oil comes as a pure oil in a bottle or in capsules. You will need to take 3,000 to 5,000 milligrams a day of EPA and DHA combined. Check the label to determine how much fish oil or how many capsules you need to obtain sufficient EPA and DHA, with the caveat that if you are taking medication for low blood pressure or taking blood thinners, consult with your doctor before doing so.