How to choose the right dietary and supplemental omega 3 to support depression and anxiety
Omega 3 fatty acids, which are found readily available in oily fish such as salmon, sardines, herring and mackerel, have been heralded for many years for their therapeutic impact on the brain.
Studies researching the benefits of omega 3 on conditions such as depression and neurodegenerative diseases like Alzheimer’s, have in particular shown to have a significant positive effect on symptoms of low mood, poor memory and learning.
So what does omega 3 actually do to improve mental health?
Omega 3 has been shown to be nothing short of miraculous for improving overall brain health and mental wellbeing.
Here are some of the ways in which this nutrient helps:
Omega 3 increases BDNF (brain derived neurotrophic factor), a protein in the brain that plays an intrinsic role in creating fresh new brain cells and new neural pathways.
Omega 3 improves brain signalling - vital for optimal neurotransmitter transport and production.
Omega 3 protects the blood brain barrier - a semi-permeable membrane that’s crucial for protecting the central nervous system (that includes the brain) from toxins such as pathogenic bacteria and viruses.
Omega 3 increases serotonin release and improves serotonin sensitivity in the brain (as well as other important neurotransmitters for mental health such as dopamine).
Need I say more?
However, dietary intake of omega 3 has dramatically decreased over the last few decades - could this be a key correlation with the rising level of mental health crisis in the Western world?
Obviously, there are many more factors involved such as stress, increase of sugar and lack of contact with nature, but considering the many ways it can prevent someone’s risk for developing depression, it’s probably worth thinking about.
So, how do you get more omega 3 into your diet?
With the omega 3 supplement market being worth billions and the amount of products out there, choosing the right supplement and dietary source can be difficult to navigate.
After researching omega 3 dietary sources and supplements and the role they play in brain health in studies, one of the most important factors to consider is BIOAVAILABILITY.
The bioavailability of omega 3 supplements
What does bioavailability even mean? In a nutshell, this indicates the efficiency of the nutrient to be available to the cells in your body, so it can be used properly.
When it comes to buying an omega 3 supplement for brain health and mental wellbeing, the omega 3 fatty acids have to actually get into the brain.
What do I mean by that?
The brain has a protective membrane called the blood brain barrier - which as I mentioned above - is essential for protecting the central nervous system from toxins.
The problem with this barrier is that it only accepts nutrients in certain forms. And in the case of omega 3, it needs to be bound to phospholipids for it to actually transport into the brain.
What are phospholipids?
Phospholipids are a type of fat that can be found in abundance in foods such as organ meats, egg yolks, shellfish, fish and fish eggs. They play an important role in cell membrane structures throughout the whole body.
Why are phospholipid-bound omega 3 fatty acids better absorbed in the brain?
Omega 3 fatty acids bound to phospholipids escape being broken down by pancreatic enzymes, which would normally hydrolyse omega 3 and render it unavailable to the brain. This is why regular omega 3 supplements would be pointless, if you’re taking them for mental health.
In animal studies, phospholipid-bound omega 3 fatty acids increased omega 3 levels in the brain by 100-fold, which is at a stark contrast to regular omega 3.
So where do you find phospholipid-bound omega 3 fatty acids?
I have come to the conclusion that in order to really reap the brain benefits of omega 3, dietary sources are actually best because they naturally contain phospholipids in them. Unlike omega 3 supplements, which have the hydrolysed version of omega 3.
This means oily fish, shellfish and fish eggs. But the highest in phospholipid bound omega 3 is found in herring roe.
Don’t worry, I’m not telling you to eat caviar.
Luckily, herring roe is a cheaper version of caviar, which is normally taken from sturgeon fish. It doesn’t have the same pungy, fishy taste either. Instead, it has a buttery and almost nutty taste to it, which is great as a snack on a small slice of gluten-free toast, oat cakes or buckwheat crackers.
It’s also way more environmentally sustainable.
Supplements containing phospholipid-bound omega 3
If you do want to supplement, I would suggest either a herring roe capsule or krill oil with phospholipids in the ingredient list (make sure you check).
However, I cannot stress enough - food is best.
Getting into the habit of eating fish like herring, herring roe (and other roe), sardines, wild salmon, mackerel and anchovies can help you make sure you’re getting enough of the right type of omega 3 for your brain.
Want some support in doing this?
If you’re struggling with your mental health, having the support of a professional to help you navigate the confusing nutrition and supplement world can be so valuable.
It’s details like these such as bioavailability that can really make the difference and move the needle with your mental health. If you want to find out more about working with me, I am currently accepting new clients for my 6 month programme. Find out more by clicking below.
