Depression is an extremely complex disorder that can be affected by several factors including genetics and environment. There is much evidence to support a connection between consumption, or lack there of, of omega 3 fatty acids and various forms of depression. Several studies have shown that nations that consume higher amounts of fatty fish like salmon, sardines and mackerel, have much lower incidences of depressive disorders.

Omega 3 fatty acids are made up of EPA and DHA. EPA appears to be a key player in depression as the lower the level of this fatty acid in the body, the more sever the depressive state. In a study in 2002 published in the American Journal Of Psychiatry, reasearchers found that just 2g of pure EPA could improve the symptoms of treatment resistant depression. Also interesting to note, there were no adverse side affects reported from the EPA supplements.

The modern western diet is very low in omega 3 fatty acids and much higher in omega 6. An ideal ratio between these 2 omega fats is suggested to be between 1:1 and 1:2. The reality in modern society is more like 1:25 in favor of the omega 6. An over abundance of Omega 6 has been implicated in chronic inflammation in the body which can lead to many problems including heart disease, and neurological problems.

Supplementing your diet with a concentrated fish oil is the best way to shift the balance of omega fats back to a more stable ratio. Increasing dietary intake of walnuts, flaxseeds, and free range meat and eggs also can contribute to more omega 3’s in your diet. Limiting safflower, sunflower, and corn oil, which are found in many packaged and processed foods, can help cut overall omega 6 consumption.

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