Their expert panel found that people who eat more seafood-source omega-3s (EPA and DHA) than average enjoy reduced risks of mood problems … see “Top Psych Panel Says Omega-3s Deter Depression, Bipolar Disorder”.
And evidence supporting their stance has only grown over the past decade and more ... see the Omega-3s & Brain Health section of our news archive.
Now, an Australian study finds that eating fish at least twice a week dramatically reduces women’s risk of depression.
As seen in some – but not all – prior studies, seafood-rich diets didn’t appear to offer men the same mood-health protection.
Aussie study finds fish fighting in women
Scientists based at Tasmania’s Menzies Research Institute tracked 1,386 men and women aged 26 to 36 for five years (Smith KJ et al. 2014).
At the outset, they asked the participants to detail their daily diets, and each person underwent a periodic phone survey designed to determine mood health.
The Tasmanian team compared the volunteers’ self-reported diets to their self-reported mood status, and arrived at several findings:
- Men showed no link between fish consumption and risk of depression.
- Women who reported eating fish two or more times a week were 25 percent less likely to exhibit signs of depression, compared with those who ate fish less than twice a week.
- Among women, each additional weekly serving of fish reduced the risk of a new depression episode by six percent.
As the researchers wrote, “These findings provide further evidence that fish consumption may be beneficial for women's mental health.” (Smith KJ et al. 2014)
The study authors speculate that high blood levels omega-3 fatty acids may help the female sex hormones estrogen and progesterone keep the brain functioning properly.
In addition, animal research shows that omega-3s foster growth of cells in the brain’s hippocampus region and promote connections between those cells … an effect associated with reduced depression risk and symptom severity (Venna VR et al. 2008).
And NIH psychiatrist Joe Hibbeln, M.D., found that people with higher blood levels of omega-3 fatty acids have more serotonin and dopamine – two key mood-related neurotransmitters – in their spinal fluid (Hibbeln JR et al. 1998).
Given the weight of evidence that seafood supports mood, heart, and metabolic health, regular enjoyment of fish and shellfish is a proverbial no-brainer.
- Colangelo LA, He K, Whooley MA, Daviglus ML, Liu K. Higher dietary intake of long-chain omega-3 polyunsaturated fatty acids is inversely associated with depressive symptoms in women. Nutrition. 2009 Oct;25(10):1011-9. doi: 10.1016/j.nut.2008.12.008. Epub 2009 Feb 4.
- Hibbeln JR, Linnoila M, Umhau JC, Rawlings R, George DT, Salem N Jr. Essential fatty acids predict metabolites of serotonin and dopamine in cerebrospinal fluid among healthy control subjects, and early- and late-onset alcoholics. Biol Psychiatry 1998; 44: 235-242.
- INSERM (Institut National de la Santé et de la Recherche Médicale). A deficiency of dietary omega-3 may explain depressive behaviors. January 30, 2011. Accessed at http://www.eurekalert.org/pub_releases/2011-01/ind-ado012811.php
- Lafourcade M, Larrieu T, Mato S, Duffaud A, Sepers M, Matias I, De Smedt-Peyrusse V, Labrousse VF, Bretillon L, Matute C, Rodríguez-Puertas R, Layé S, Manzoni OJ. Nutritional omega-3 deficiency abolishes endocannabinoid-mediated neuronal functions. Nat Neurosci. 2011 Jan 30. [Epub ahead of print]
- Lesperance F et al. The efficacy of eicosapentaenoic acid for major depression: Results of the OMEGA-3D trial. 9th World Congress of Biological Psychiatry: Abstract FC-25-005. Presented July 1, 2009. Accessed at http://www.wfsbp-congress.org/fileadmin/user_upload/WFSBP_Final_Programme_090625.pdf
- Li Y, Dai Q, Ekperi LI, Dehal A, Zhang J. Fish consumption and severely depressed mood, findings from the first national nutrition follow-up study. Psychiatry Res. 2011 Nov 30;190(1):103-9. doi: 10.1016/j.psychres.2011.05.012. Epub 2011 May 31.
- Nemets B, Stahl Z, Belmaker RH. Addition of omega-3 fatty acid to maintenance medication treatment for recurrent unipolar depressive disorder. Am J Psychiatry. 2002; 159(3): 477-479.
- Owen C, Rees AM, Parker G. The role of fatty acids in the development and treatment of mood disorders. Curr Opin Psychiatry. 2008 Jan; 21(1): 19-24.
- Peet M, Horrobin DF. A dose-ranging study of the effects of ethyl-eicosapentaenoate in patients with ongoing depression despite apparently adequate treatment with standard drugs. Arch Gen Psychiatry. 2002; 59(10): 913-919.
- Sahay A, Hen R. Hippocampal neurogenesis and depression. Novartis Found Symp. 2008; 289: 152-60; discussion 160-4, 193-5.
- Sanchez-Villegas A, Henríquez P, Figueiras A, Ortuño F, Lahortiga F, Martínez-González MA. Long chain omega-3 fatty acids intake, fish consumption and mental disorders in the SUN cohort study. Eur J Nutr. 2007 Sep;46(6):337-46. Epub 2007 Aug 23.
- Santarelli L, Saxe M, Gross C, Surget A, Battaglia F, Dulawa S, Weisstaub N, Lee J, Duman R, Arancio O, Belzung C, Hen R. Requirement of hippocampal neurogenesis for the behavioral effects of antidepressants. Science. 2003 Aug 8; 301(5634): 805-9.
- Smith KJ, Sanderson K, McNaughton SA, Gall SL, Dwyer T, Venn AJ. Longitudinal Associations Between Fish Consumption and Depression in Young Adults. Am J Epidemiol. 2014 Apr 15. [Epub ahead of print]
- Suominen-Taipale AL, Partonen T, Turunen AW, Männistö S, Jula A, Verkasalo PK. Fish consumption and omega-3 polyunsaturated fatty acids in relation to depressive episodes: a cross-sectional analysis. PLoS One. 2010 May 7;5(5):e10530. doi: 10.1371/journal.pone.0010530.
- Venna VR, Deplanque D, Allet C, Belarbi K, Hamdane M, Bordet R. PUFA induce antidepressant-like effects in parallel to structural and molecular changes in the hippocampus. Psychoneuroendocrinology. 2009 Feb; 34(2): 199-211. Epub 2008 Oct 10.