Omega-3 Fats Are Good for Your Mood

A new study has found that the blood level of omega-3 fats is a good predictor of mood. Those with lower levels of omega-3 fats tended to exhibit more symptoms of depression, while those with higher levels reported better mood status. This isn't really news to many of us, but it's more support for using omega-3 fats as an initial treatment for depression before using pharmaceuticals.

In a study of 106 healthy volunteers, researchers found that participants who had lower blood levels of omega-3 polyunsaturated fatty acids were more likely to report mild or moderate symptoms of depression, a more negative outlook and be more impulsive. Conversely, those with higher blood levels of omega-3s were found to be more agreeable.

"A number of previous studies have linked low levels of omega-3 to clinically significant conditions such as major depressive disorder, bipolar disorder, schizophrenia, substance abuse and attention deficit disorder," said Sarah Conklin, Ph.D., a postdoctoral scholar with the Cardiovascular Behavioral Medicine Program in the department of psychiatry at the University of Pittsburgh School of Medicine. "However, few studies have shown that these relationships also occur in healthy adults. This study opens the door for future research looking at what effect increasing omega-3 intake, whether by eating omega-3 rich foods like salmon, or taking fish-oil supplements, has on people's mood."
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Comparisons were made by analyzing levels of omega-3 fatty acids in participants' blood and comparing that data to the participants' scores on three accepted tests for depression, impulsiveness and personality. The amount of omega-3 circulating in blood reflects dietary intake of the fatty acid. The study did not require participants to make changes in their normal diet habits.

This appears to be a well-conducted study.

For those of you at home struggling with weight issues, omega-3 fats (especially fish oil) have been shown to reduce cholesterol, improve the body's ability to process sugars (better insulin sensitivity), improve brain function, ease joint pain, reduce the risk of some forms of cancer, and so on.

This study is further proof that omega-3 fats/fish oil can also improve mood, which makes it an important supplement for those who are depressed about their weight. If you eat because you are depressed (and a lot of people do), omega-3 fats might help reduce the depression and give you more control over your eating.

Most of us who are trainers are already trying to get our clients to eat salmon or take fish oil supplements, so this is just another reason to give them for doing so.