Written by Jessica Patella, ND. Researchers found that a higher ratio of omega-3 to omega-6 (6:1) resulted in the most improvement in depression symptoms.
An estimated 1 in 10 adults reports being depressed (3) and women are 70% more likely than men to experience depression (2). Major depression is the leading cause of disability in the U.S. for people from 15-45 years of age (4) and costs an estimated 83.1 billion dollars per year (5). A recent study has found that women with higher intakes of omega-3 fatty acids have fewer depressive symptoms (1).
It has been suggested that depression has reached epidemic proportions in recent years and what we eat may play a role in this increase (1). During the last century, consumption of soybean oil (omega-6 fats) has increased 1000-fold and consumption of omega-3 oils has decreased (1, 6). Research suggests this imbalance between omega-6 and omega-3 oils may result in chronic conditions, including memory decline and depression (1, 7).
The recent research included 1746 participants from the Baltimore area (67.7% African American, 755 men, 991 women). All participants completed a 20-item questionnaire rating their depression symptoms (Center for Epidemiological Studies-Depression Scale, CES-D) and also completed two 24-hour dietary recalls, recording what they had consumed for two days (1).
A score of 16 or less on the depression questionnaire scale indicated elevated depression symptoms (1). Based on the questionnaire, 18.1% of men and 25.6% of women had elevated depression symptoms (1).
Percentage of omega-3 polyunsaturated fatty acids and depression risk
| Division of female participants (n=991) | Percentage of omega-3 fatty acids in the diet | Reduction in risk of depression systems | |
| Tertile 1 | 0.4181% | Tertile 2 vs. Tertile 1 | Tertile 3 vs. Tertile 1 |
| Tertile 2 | 0.6586% |
40% |
49% |
| Tertile 3 | 1.1477% | ||
P-value<0.05
Ratio of omega-3 to omega-6 polyunsaturated fatty acids (PUFA) and depression risk
| Division of female participants (n=991) | Ratio of omega-3 to omega-6 PUFA’s in the diet | Reduction in risk of depression systems | |
| Tertile 1 | 0.0778 | Tertile 2 vs. Tertile 1 | Tertile 3 vs. Tertile 1 |
| Tertile 2 | 0.1053 |
26% |
53% |
| Tertile 3 | 0.1571 | ||
P-value <0.01
Ratio of omega-3 to omega-6 highly unsaturated fatty acids (HUFA) and depression risk
| Division of female participants (n=991) | Ratio of omega-3 to omega-6 HUFA’s in the diet | Reduction in risk of depression systems | |
| Tertile 1 | 0.03217 | Tertile 2 vs. Tertile 1 | Tertile 3 vs. Tertile 1 |
| Tertile 2 | 1.0377 |
25% |
48% |
| Tertile 3 | 5.9810 | ||
P-value< 0.05
Results show that a greater amount of omega-3 fatty acids in the diet and the greater the omega-3 to omega-6 ratio, the lower the risk of elevated depression symptoms.
In conclusion, higher consumption of omega-3 oils is related to lower levels of depression in women (1). This study was one of the few large population surveys done in the United States on this topic (1). The findings support the need for omega-3 oils in the diet, given their strong impact on depressive symptoms in women. Future research to determine an optimum dosage of omega- 3 oils for preventing depression is still needed.
Source: Beydoun, May A., et al. “ω-3 fatty acid intakes are inversely related to elevated depressive symptoms among United States women.” The Journal of nutrition 143.11 (2013): 1743-1752.
© 2013 American Society for Nutrition.
Posted December 23, 2013.
Jessica Patella, ND, is a naturopathic physician specializing in nutrition and homeopathic medicine and offers a holistic approach to health. She earned her ND from Southwest College of Naturopathic Medicine in Tempe, AZ, and is a member of the North Carolina Association of Naturopathic Physicians. Visit her website at www.awarenesswellness.com.
References:
- Beydoun M, et al. Omega-3 Fatty Acid Intakes Are Inversely Related to Elevated Depressive Symptoms among United States Women. 2013 Journal of Nutrition doi: 10.3945/jn.113.179119.
- Major Depressive Disorder among Adults. National Institute of Mental Health.
- CDC Features, Depression. Centers for Disease Control and Prevention.
- Facts & Statistics. Anxiety and Depression Association of America.
- GreenbergPE, et al. The economic burden of depression in the United States: how did it change between 1990 and 2000? J Clin Psychiatry. 2003 Dec 54(12): 1465-75.
- Blasbalg TL, et al. Changes in consumption of omega-3 and omega-6 fatty acids in the United States during the 20th century. Am J Clin Nutr. 2011;93:950– 62.
- Beydoun MA, et al. Plasma n–3 fatty acids and the risk of cognitive decline in older adults: the Atherosclerosis Risk in Communities Study. Am J Clin Nutr. 2007;85: 1103–11.
