Omega-3 Deficiency: An Ignored Factor in Depression and Suicide
When treating any mental health issue, including depression, it's necessary to take a step back and look at what might be causing the symptoms. One factor that often plays a role is omega-3 fatty acid levels.
Adequate amounts of omega-3 fatty acids are required by our brain and body to keep us functioning well. They are labeled essential nutrients because our bodies cannot make them, so we must consume them regularly. They’re found in foods like fatty fish (salmon, mackerel, sardines, anchovies), seafood, flaxseeds, hemp seeds, chia seeds, and walnuts.
In the past 30 years, more and more research has shown that not consuming enough omega-3s contributes to depression and other mental health problems. For example:
Early studies found that eating more fish is linked to lower rates of depression (Li 2016).
Research has shown that people with depression have lower levels of omega-3 fatty acids in their blood (Lin 2010).
Soldiers with lower omega-3 status, specifically DHA, were found to have a greater risk of suicide. With each standard deviation of lower DHA, there was an associated 14% greater risk of suicide (Lewis 2011).
The problem is that omega-3s aren’t part of most people’s diet on a regular basis, leading to much too low levels. A recent study showed that 68% of adults and 95% of children do not meet omega-3 recommendations (Murphy 2021).
Additionally, another type of omega fatty acid, omega-6s, which are very commonly eaten, compete with omega-3s and disrupt proper functioning. Omega-6s are found in sunflower, safflower, soy, sesame, and corn oils, which are in most processed foods and used by most restaurants. Studies have shown that a high omega-6 to omega-3 ratio is linked to an increased risk of depression (Wang 2022).
Because of the link between low omega-3s and depression, studies have been done showing the benefits of using omega-3 fatty acids as psychiatric treatment alone or in addition to psychiatric medications:
Combination therapy of an antidepressant + 1g of omega-3 FA was more effective than the antidepressant alone in decreasing signs and symptoms of depression (Gertsik 2012).
A meta-analysis, which pools data from several different studies, found a significant antidepressant effect of omega-3 FA (Lin 2007).
The American Psychiatric Association currently recommends the consumption of at least 1 gram daily of omega-3s (EPA plus DHA) for all patients with psychiatric disorders. Although the link between low omega-3s and depression is established, most well-meaning conventional psychiatrists do not include it in their assessments or treatment of patients. As a holistic psychiatrist who values providing options alongside and outside medication to my patients, evaluating omega-3 intake and testing levels directly via lab work is always a part of any assessment and treatment plan. Due to genetic differences, even those who consume fatty fish regularly can have low levels. Rather than guessing, personalized treatment plans are made based on lab work results. Many of my patients have found omega-3 fatty acids to be an indispensable part of their treatment.
This is a glimpse into a holistic psychiatrist’s treatment approach. It’s been helpful to many, especially for those who wish to avoid psychiatric medication, have tried several different medications to little effect, have intolerable side effects, or wish to come off psychiatric medications. Brain Body Psych is here to explore mental health treatment options alongside and outside medication. If you’re interested in this approach, I am very excited to work on this together.
With care,
Dr. Luisa Cacciaguida
Disclaimer:
This blog post is intended to be informative and does not replace individual medical advice. Always consult with your healthcare provider or a professional for any personal medical decisions or concerns you may have. Everyone's health situation is unique and should be evaluated by a healthcare professional.
This blog post is designed as a general guide. This is not a substitute for personalized medical advice, nor is a patient-physician relationship established in this blog post.
