Overcoming Depression: Omega-3 & Fish Oil Supplementation
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.“The most important of life’s battles is the one we fight daily in the silent chambers of the soul.” ~ David McKay.
If you are suffering from depression it is best to fight it on several fronts, including the psychological and the physical. LieslNet has already posted several articles on Overcoming Depression psychologically. Now we shall consider the possible benefits of fighting depression on the physical front.
Clinical Studies of Depression and Omega-3
Several studies have shown a relationship between fish oil (Omega-3 in particular) and depression. An increased consumption of fish has been linked to a reduced occurrence of depression. Studies examining the rates of depression and fish consumption nationally have shown astounding correlations. New Zealand, where fish consumption averages only 40 pounds per year, experiences a depression rate 60 times higher than Japan, were fish consumption averages 140+ pounds a year. Other compelling evidence includes a study of pregnant women which showed that those consuming 10 ounces of fish a day were two times less likely to suffer postpartum depression than those pregnant women who had zero fish consumption during pregnancy.
A quick search of any internet search engine will show a long list of studies whose results all suggest a close link between increased fish consumption and reduced depression rates. The active ingredient in fish oil that is thought to be efficacious in reducing depression is Omega-3, which is a polyunsaturated fatty acid. It can also be found in walnuts, flaxseed and pumpkin seeds.
Usefulness of Omega-3 supplementation
Studies have yet to suggest the perfect dosage of Omega-3 supplementation, showing only that the positive effects can be lost with over-supplementation i.e. at higher doses. However, it is reasonably safe to assume that if your diet is completely devoid of any Omega-3, some small supplementation ought to be useful in reducing depression.
This author has found supplementation with Omega-3 to be beneficial in the fight against depression. The spontaneous occurrence of negative feelings is greatly reduced and energy levels are higher. While it is far from a happy pill, it has had a significant enough effect to prompt this author to continue its use.
If you dislike taking pills, you might want to consider simply increasing your fish consumption. Eat fish more often than you do now and see if you get a positive effect. That is the simplest way to test the theories for yourself. Of course, be aware that certain types of fish farmed in certain waters are said to contain intolerably high levels of mercury so do your research and know what you are buying and eating, but definitely consider this as an option.
So if you are fighting depression, it is worthwhile to investigate the use of Omega-3 supplementation as a tool. Before taking any supplement it is wise to seek the advice of your medical care and mental health professionals, particularly if you have been diagnosed with any other medical or mental conditions for which Omega-3 might be contra-indicated. But this supplement is well worth investigating.
“It’s hard to fight an enemy who has outposts in your head.” ~ Sally Kempton.
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Related Articles:
- Mental Strategies for Battling Depression Part I
- How to Fight Depression Naturally
- Physical Strategies for Fighting Depression Part I: Exercise
- Physical Strategies for Fighting Depression Part II: Diet, Vocabulary and Positive Activity
- How to become an Optimist - Part I
- How to be Happy - Training yourself to enjoy life
- The Power of Realistic Positive Thinking
- Your Capacity for Change
- Affirmations and Your Subconscious
- Optimism vs. Pessimism
- The Different Explanatory Styles of Optimism and Pessimism
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August 20th, 2008 at 12:19 am
[...] Overcoming Depression: Omega-3 & Fish Oil Supplementation - Eat fish more often than you do now and see if you get a positive effect. That is the simplest way to test the theories for yourself. Of course, be aware that certain types of fish farmed in certain waters are said to contain … [...]