Fish Oil and Depression
Menopause Depression

Menopause depression often comes about due to the added stress of going through the physical and emotional transition. Other physical issues tend to occur during this time as well, such as low thyroid, hormone imbalance, and lack of sleep. All of these issues can contribute to menopause depression. See Depression and Menopause for more information about causes and symptoms.

Does using fish oil for depression work?

Countries with high amounts of fish in their diets have less incidents of depression. Some studies have found that people with depression tend to be low in the omega 3 fatty acids, EPA and DHA. DHA is especially important for healthy brain function.

Fish oil contains healthy amounts of these two omega 3 fatty acids. Omega 3 fatty acids are found in polyunsaturated fats, along with omega 6 fatty acids. These two types of fats are not made by your body, so you must get them from food. Your brain, especially requires these fats in order to function properly.


Fish Oil and Depression: How Does It Work?

Anyone eating today's modern diet is getting a very unhealthy amount of omega 6 fats in relation to omega 3 fats. In traditional diets these fats were consumed in about a 1-2 ratio (one part omega 3 to two parts omega 6). The ratio now is more like 15 to 1 in favor of omega 6 fats. Omega 6 fats are found in vegetable oils, such as corn, canola, soybean, cottonseed, safflower, and sunflower oils.

Many processed foods contain one or more of these vegetable oils. In addition, many foods that used to contain healthy amounts of omega 3 fats, such as vegetables, eggs, fish and meat have had the omega 3's processed out of them. Omega 3 fatty acids are destroyed in processing, and most processing of food today removes critical nutrients from our food. Omega 3 fatty acids are one example of this. Pastured eggs (eggs from chickens raised on pasture and eating their natural diet of insects, seeds, plant leaves and grubs, NOT soybeans and grains) contain a healthy ratio of omega 3 to 6 fatty acids. Regular commercial eggs may have a ratio of omega 3 to 6 as high as 1 to 19.

Consequences of unhealthy Omega 3 to 6 ratios

Studies have shown reductions in many diseases from increasing the amount of omega 3 fatty acids relative to Omega 6 fatty acids in the diet. Diseases that are positively impacted with increased omega 3's include heart disease, autoimmune diseases, cancer, and inflammatory conditions.


Fish Oil and Depression: What and How to Buy

There are many brands of fish oil on the market. When buying fish oil for depression, there are a few criteria you need to remember. Cod liver oil is the best type of fish oil to use. Most brands of cod liver oil have removed the natural vitamins A and D, because there is some concern about toxicity from these vitamins in the high levels found in cod liver oil. This is a complicated issue, and one I will not get into here. For a thorough discussion on the benefits of vitamin A and D in cod liver oil, and clarification of the controversy around vitamins A and D, see these articles at Weston A Price Foundation

Another concern when buying cod liver oil is the fragility of omega 3 fatty acids, and polyunsaturated fats in general. These fats are very fragile. When exposed to high heat, or oxygen, free radicals are generated. Free radicals are toxic to your body. For this reason you need to be extra careful when purchasing polyunsaturated fats. Any fish oil or cod liver oil needs to be processed in a way that minimizes heat and oxygen exposure.

Fish Oil and Depression: Brands and Dosage

Since the Weston Price Foundation has done the hard work for me, I rely on their recommendations when purchasing cod liver oil. The only brands they recommend at this time are Blue Ice High Vitamin Fermented Cod Liver Oil, sold by the following companies: Green Pastures, Dr. Ron's, Radiant Life, Azure Standard, and The Natural Health Advocates. Other recommended brands (as of January 2010) include Carlson's Softgel 1000 capsules, NOW double strength capsules, Sonne's and Twinlabs. Recommended dosage is one teaspoon or 10 capsules of the high vitamin oil.

This is not intended to replace your doctor's advice. This is educational information only.

You may also see

Depression and Menopause
Depression Vitamins and Depression Supplements
Diet and Depression
Natural Treatments for Depression

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Depression and Menopause

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Natural Remedies for Menopause