Omega-3 fatty acids have been shown to protect against disease, including coronary heart disease and cancer. A new study shows that omega-3s also may be useful for depression.
Researchers examined a community-based sample of nearly 22,000 people in Norway. They found that people who took daily cod liver oil, which is rich in omega-3s, were significantly less likely to have high depression symptoms than people who did not consume daily cod liver oil. These calculations were adjusted for other factors associated with depression, including age, smoking habits, alcohol use, exercise habits and use of antidepressants and lithium. Additionally, these researchers found that the longer individuals used cod liver oil, the lower their risk for depressive symptoms.
The dose of cod liver oil that was studied was 0.7 - 1.2 grams of omega-3 fatty acids. Of this, 0.3-0.6 was DHA, which can reduce blood triglycerides, and 0.3-0.6 was EPA., which is thought to lower inflammation. Additionally, the cod liver oil supplements contained vitamins A, D, and E.
Based on this study, cod liver oil or another omega-3 fatty acid supplement might be a useful addition to your diet, especially if you have a family or personal history of depression. In addition to supplements, fish such as wild salmon, herring, mackerel, anchovies, and sardines are great sources of omega-3s. Do be mindful, however, that omega-3 supplementation isn't for everyone. There are some risks, including increased bleeding in patients taking aspirin or coumadin, reduced glycemic control in diabetics, and increased susceptibility to bacterial infection due to a suppressed immune system. Be sure to talk to your doctor to weigh the risks and benefits before you add supplements. Meantime, a little extra fish in the diet never hurt anyone.
Researchers examined a community-based sample of nearly 22,000 people in Norway. They found that people who took daily cod liver oil, which is rich in omega-3s, were significantly less likely to have high depression symptoms than people who did not consume daily cod liver oil. These calculations were adjusted for other factors associated with depression, including age, smoking habits, alcohol use, exercise habits and use of antidepressants and lithium. Additionally, these researchers found that the longer individuals used cod liver oil, the lower their risk for depressive symptoms.
The dose of cod liver oil that was studied was 0.7 - 1.2 grams of omega-3 fatty acids. Of this, 0.3-0.6 was DHA, which can reduce blood triglycerides, and 0.3-0.6 was EPA., which is thought to lower inflammation. Additionally, the cod liver oil supplements contained vitamins A, D, and E.
Based on this study, cod liver oil or another omega-3 fatty acid supplement might be a useful addition to your diet, especially if you have a family or personal history of depression. In addition to supplements, fish such as wild salmon, herring, mackerel, anchovies, and sardines are great sources of omega-3s. Do be mindful, however, that omega-3 supplementation isn't for everyone. There are some risks, including increased bleeding in patients taking aspirin or coumadin, reduced glycemic control in diabetics, and increased susceptibility to bacterial infection due to a suppressed immune system. Be sure to talk to your doctor to weigh the risks and benefits before you add supplements. Meantime, a little extra fish in the diet never hurt anyone.
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