From personal experience, I can tell you that omega 3 helps depression.
That is to say, taking a fish oil supplement providing 560mg per day of DHA has improved my mood, my ability to concentrate and the quality of my sleep.
Other members of my family have seen the same benefits.
Here's why the scientists say that it works.
DHA or Docosahexaenoic acid is a unique long-chained omega-3 fatty acid found almost exclusively in fish and seafood.
Certain types of marine algae are being grown as a vegan source of DHA, but the algae does not provide another fatty acid called Eicosapentaenoic acid or EPA.
Scientists have said that DHA is necessary for construction of brain cells, while EPA is necessary for their normal function.
The only dietary source of both is oily fish.
The only dietary supplement that contains them is fish oil, which is available in capsule and liquid forms.
Toc get the most accurate dosage, capsules are recommended.
For decades, researchers have known that depressive disorders, as well as schizophrenia and bipolar disorders, were accompanied by low blood levels of DHA.
With that knowledge, researchers began to look at how omega 3 helps depression.
The research is by no means complete.
If it were, fewer doctors would be prescribing anti-depressants, because of all of the unwanted side effects that accompany their use.
Right now, researchers are trying to generate enough evidence and interest to come up with the funds necessary to conduct large scale clinical trials.
Now, if it is miracle drugs you are looking for, something that will magically make your symptoms disappear, fish oils are not the answer.
They are dietary supplements.
They will make you feel better, particularly if you don't eat fish or seafood on a regular basis.
Supplemental omega 3 helps depression only when it is missing from the diet.
Recent studies indicate that supplementation, alone, may not be enough.
Researchers have concluded that lower intakes of omega-6s are also important, particularly when the depressive disorder is accompanied by somatic pain or other health problems.
Ideally, a person should consume about the same amount of omega-3s as omega-6s.
Surveys suggest that some people, particularly those in the US consume 30 to 40 times more omega6s than omega-3s.
That's one of the reasons that heart disease is so common in the US.
There's no doubt about that.
What the scientists believe is that increased intake of omega 3 helps depression, because a lack of DHA in the diet causes dysfunctional transmission of serotonin, norepinephrine and dopamine, the "feel-good" brain chemicals.
They believe that a lack of EPA in the diet reduces immune system function and increases inflammation throughout the body.
So, that's why depressive disorders are often accompanied by pain and being depressed hurts in more than one way.
If you are depressed, in pain or both, taking a good fish oil supplement is one of the best things that you can do.
It is not accompanied by unwanted side effects and is good for your overall health.
Make no mistake about it.
There is no evidence that another type of omega 3 helps depression.
So, if you can't take fish oil, you will need another alternative.