Natural Ways to Beat Depression

You may know about the cardiovascular benefits of omega-3s, but researchers have also been evaluating their effect on depression and other mood disorders. Those studies are built on previous findings that people with depression often have low levels of omega-3s and that depressive disorders occur less in populations that consume high quantities of omega-3-rich fish. The omega-3 fatty acids believed to improve mood are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Good results in the studies Dr. Freeman looked at occurred at doses of 1 to 3 grams of fish oil per day, with very few risks. Although some studies used much higher doses of omega-3s, those amounts didn't bring better results. "With a nutritional supplement, there is an optimal dose that the body and brain need for optimal function," says Dr. Freeman. "Providing in excess of that may not increase benefit."

It is still unclear whether omega-3 fatty acids would be effective on their own, not in combination with medication. But the protective effect of fish oil has been fairly well established, with studies showing it may decrease the risk of depression, including premenstrual and postpartum depression. Taking omega-3s could also avoid increasing antidepressant dosages for some patients, Dr. Freeman says.