Bye-Bye, Blues

[Mel]

Bye-Bye, Blues

Healthy fats ease depression

by Holly McCord, RD

Omega-3 fats could be a missing link that brains need to be happy. In a recent study, six out of 10 people suffering from depression got relief after taking fish oil supplements rich in omega-3 fats (Amer. Jour. of Psychiatry, Mar 2002).

"These results were huge, and the improvements were obvious," says psychiatrist Andrew Stoll, MD, of Harvard Medical School. Those who got the supplements slept better and felt less worthlessness and guilt. "We think omega-3s help your brain use a feel-good chemical called serotonin," says Dr. Stoll. "All cell coatings are made of fats, and when those fats are omega-3s, the serotonin receptors on the surface of brain cells seem to function in a healthier way."

Those in the study got 2,000 mg of an omega-3 fatty acid called EPA daily. You can find EPA in fish. But to get 2,000 mg, you'll need supplements. If you want to try fish oil capsules for depression, here's Dr. Stoll's advice:


If you're on antidepressants, don't stop taking them.


Let your doctor know you're trying omega-3s.


Check the capsule labels carefully, since different supplements contain different amounts of EPA.


Don't take fish oil if you're on Coumadin or fat-blocking obesity medications.

Quick Tip
You can find two omega-3 fats, both EPA and DHA, in fish oil capsules.

[parsnip]

Vegetarian Sources of Omega 3 Fats :

Flaxseed oil 1 tablesthingy (14g) provides 8.0g of ALA and relatively insignificant levels of LA
Flaxseed, ground 1 tablesthingy (24g) provides 3.8g of ALA
Rape Seed oil 1 tablesthingy (14g) provides 1.6g of ALA and only twice as much LA
Walnuts 1 oz (28g) provides 2.6g of ALA but also four times as much LA
Tofu 4.5oz (126g) provides 0.7g of ALA but also seven times as much LA

Siurced from www.vegsoc.org/info/omega3.html