What’s the deal with Omega-3s? (And why do we need them now?)
In nearly every recipe post I’m talking about the importance of getting enough Omega-3’s into your diet to help boost your mood and improve your health. So I thought I’d expand on the nitty-gritty details about why it is that we need them, and why now?!
*Most of the information in this post is from Dr. Stephen S. Ilardi’s book, The Depression Cure: The 6-Step Program to Beat Depression Without Drugs. In it he discusses the six components to addressing depression holistically, since, as he explains, antidepressants won’t work for half the people prescribed to them, and of those that do improve, half will relapse, even if they stay on medication. He and his team researched why that is and found a holistic approach to beating depression that encompasses six different factors that all help with depression. The six factors he addresses are:
- Omega-3 Fatty acids
- Engaging Activity
- Physical Exercise
- Sunlight Exposure
- Social Connection
- Enhanced Sleep
This post addresses what he’s found regarding Omega-3 Fatty Acids and depression.
First off, what are Omega-3 fatty acids?
Well, they’re essential fat molecules for brain function and structure. And I mean essential. Most people don’t like the word “fat,” but did you know the brain is mostly made of fat? And that your brain can make most of the fats it needs, but not Omega-3s and Omega-6s? These two are supposed to be working together in balance, but unfortunately the standard western diet has become way out of balance, which is why Omega-3s are so important now.
What’s the correct balance of Omega-3s to Omega-6s?
Our ancestors kept a pretty balanced ratio of Omega-6s to Omega-3s at about 1:1. Today, for most of us in westernized nations, it’s 16:1.
Why is there such an imbalance of Omega-6s to Omega-3s?!
Omega-6s are found in plant seeds, certain nuts, and grains including wheat, corn, rice, barley, oats and rye. Omega-3s are found in plant leaves and greens, certain nuts and seeds, and algae sources . All of these are great foods, but unfortunately our diets over the years have shifted to more and more processed and packaged convenience foods. Nearly everything you buy on the shelf at the grocery store, and certainly all fast food, is doused in some sort of seed oil that’s full of Omega-6s (like corn, sunflower, canola, soybean, peanut and palm oils). In today’s world of packaged and processed foods (even those “healthy” packaged granola bars!), we’re consuming a lot of extra Omega-6s.
In addition, the meat our ancestors used to eat was wild, meaning the animals ate mostly plant leaves and grasses, not grains, which made wild meat a good source of Omega-3s for humans and added to that balanced ratio. But, alas, modern factory farms (where our meat supply now comes from unless you’re a hunter and only eat what you hunt) feed animals with grains, not grass, meaning the meat is also pumped full of Omega-6s, adding to the imbalance. Not to mention, we (the typical Western eater) are eating more meat than our ancestors did, and more than the rest of the world.
What happens when there’s an imbalance of Omega-6s to Omega-3s?
When there’s an imbalance of Omega-6s to Omega-3s in the body, we are at risk for many illnesses, including depression. As Dr. Ilardi explains, the rise in depression over the last century closely mirrors the disappearance of Omega-3s from the western diet. Blood tests of those who become depressed even show that omega-3 levels are lower than those who do not get depressed.
Why does an imbalance of Omega fats make us more vulnerable to disease and depression?
When our brains don’t get enough Omega-3s, messages from the neurotransmitters (chemical messengers) serotonin and dopamine get all messed up, which leads to lost serotonin and dopamine function in the brain. Serotonin is a big player in reducing anxiety and shutting down the brains stress response, and dopamine’s main role is to activate the frontal cortex which controls mood and motivation. When these two neurotransmitters are out of whack it leaves the body in a vulnerable position for unexpected responses that can trigger depression.
Another reason this makes us vulnerable to depression is that an imbalance of Omega-6s to Omega-3s leads to inflammation. Omega-6s are responsible for inflammation, which is necessary to live and heal. Think of a paper cut; it gets all red and swollen (inflamed) which is the body’s natural defense system kicking in to heal your cut faster. It’s great, and super helpful, but when our bodies are overloaded with Omega-6s, it can get a little out of control and your body’s defense system won’t shut down like it’s supposed to, which can actually cause the body to turn on itself. Inflammation is a big topic in health news lately and Dr. Ilardi shares that it’s been linked to several diseases like diabetes, Alzheimer’s, heart disease, allergies, asthma, stroke, and even some cancers. In the case of depression, inflammation hinders the brain’s ability to make serotonin by reducing blood levels of tryptophan, a building block of serotonin.
As Dr. Ilardi explains in his book, Omega-6s make the hormones that trigger inflammation, whereas Omega-3s help produce the anti-inflammatory hormones. In a healthy body, the balance is good because they work together to fight potential infection, and then shut down that response when the threat is gone. But in an imbalanced body, the shut down response never happens.
So how do we find balance again?!
In theory, you can either increase omega-3 consumption, or decrease omega-6 consumption to help balance the situation and return to a more stable ratio closer to 1:1. Both, would probably help the situation even more. For example, eating less factory farmed meat and processed foods, eliminating fast food, and eating more Omega-3s.
What does this mean for those with depression?
According to his book, several studies have shown significant results treating depression with omega-3 supplementation, mostly through fish oil supplements. The reason for fish oil specifically, as opposed to walnuts or flax seeds, is that there are three types of Omega-3s; ALA, EPA, and DHA and the two that have been shown to be effective for the treatment of depression (EPA and DHA) mainly come from animal sources, especially fatty fish. For exact doses and his recommendations, please check out his book! I’m not a doctor and definitely don’t feel comfortable telling you what you should be taking!
What if I’m a vegan or vegetarian looking to increase my Omega-3s without eating fish?
The good news is that Algae from the sea does contain high levels of DHA, but low levels of EPA. Fortunately, there are EPA supplements that you can take if you’re anti-animal eating and looking to battle depression naturally or just balance or boost your mood in general. The other good news is that the ALA Omega-3s from plant-based sources like walnuts, chia seeds, flax seeds and leafy greens are converted by the body to the EPA and DHA types as well, but according to Dr. Ilardi, at a slower pace.
When I dived into some further research on this specifically, I found a few articles reporting that this might not actually be true for vegetarians and vegans. According to Adam Ismail, executive director at the Global Organization for EPA and DHA Omega-3s, “Vegetarians are one of the groups that can convert short-chain Omega-3s (ALA) more efficiently than the rest of the population.” You can read the full article here. In addition, a study from the Journal of Clinical Nutrition found that, “Despite having significantly lower intakes of EPA and DHA (from fish or fish oil), blood levels of EPA and DHA in vegans and vegetarians were approximately the same as regular fish eaters. The results indicate that the bodies of vegetarians and other non-fish-eaters can respond to a lack of dietary omega-3 EPA and DHA by increasing their ability to make them from omega-3 ALA.” You can read that article here.
Couldn’t vegetarians cut down significantly on Omega-6 consumption and increase plant based Omega-3s to balance it out?
According to the Dr. Ilardi, the problem with that is that Omega-6s stay in your body for a long time, and if you’re depressed and looking for relief as soon as possible, this may not be the best option.
If you’re not depressed and you’re thinking ahead on the preventative side of things, then maybe that’s not a bad plan, considering cutting out processed junk food and factory farmed meat is better for your overall health anyways!
What are some good plant-based sources of Omega-3s?
Fruits and Vegetables: Especially leafy greens, broccoli, cauliflower, alfalfa sprouts, winter squash, blueberries, mangoes, honeydew melon and papaya.
Nuts and seeds: Especially hemp, flax and chia seeds as well as plant and nut oils like olive, flaxseed, peanut, and walnut.
Seaweed sources: Including algae, kelp, nori, and spirulina powder.
Grains and legumes: Especially wild rice, pinto beans, kidney beans and soybeans.
You can also look for vegetarian foods that have been fortified with DHA, such as soy milk, eggs, milk, yogurt, and even orange juice. Or you can find vegetarian supplements at the store if you are worried you won’t get enough through food.
What are my Thoughts?
There’s enough research out there to make your head spin. I say, do what you think is right and try things out for yourself. Read this book, read other books, talk to a professional or two. If you’re worried that your becoming depressed or are, definitely see a professional and maybe give the fish oil a try. If you’re feeling great as a vegan or vegetarian, maybe just continue doing what you’re doing.
I personally have been cutting out the processed junk slowly but surely for the past few years and try to incorporate as many leafy greens as I can into my day, usually with smoothies like my chocolate mood-boosting smoothie or my go-to green smoothie, salads like this one or this one, and plant-based, naturally sweetened desserts that contain healthy Omega-3 fatty acids like my lemon coconut cheesecake. I’ve noticed that over time my mood has definitely become more consistent and I hardly get mood swings anymore, even around that time of the month. I feel best when I’m eating plant-based, but I do eat eggs, fish, and dairy on occasion when I’m socializing or when I feel like it. Play around and do what works for you!
If you are a vegetarian/vegan who is worried about not getting all the Omega-3 properties from plant sources, think about the fact that the fish get their high doses from the algae they eat…so you probably could do that too!?
I hope this helped clarify and not confuse you about Omega-3s and Omega-6s and their link to inflammation and depression!
If you want to read more, check out the book!
Take care of yourself!
