Be Free with Omega-3s

Certain foods can help you manage your mental health (omega-3s!) and improve your mood. If you’ve been diagnosed with a mental illness, consider yourself neurodivergent in any way, or want to help someone manage their mental health, then this series is for you!

Read on to find out which foods you need to avoid and which foods you should embrace.

Episode 2 of the Foods for Mood Series- Be Free with Omega-3s

Meet The Omegas

Omega 3s are a form of Polyunsaturated Fatty Acids (PUFAs), long-chain fatty acids (a type of lipid/fat), found in many tissues throughout the human body.

PUFAs

PUFAs are “essential fatty acids,” which means our body cannot make them on its own, and we need to eat them.

They have many roles in the body, their most significant being a part of every cell wall. they are also involved in energy production and serve as precursor to secondary messengers (eicosanoids, docosanoids). Due to the variety of roles they play, they can influence all our body systems but are most notable in our cardiovascular, pulmonary, immune, and endocrine systems. They are also fundamental components of our brains and, therefore, involved in our preserving our mental health.

PUFAs and Brain Tissue

The brain is a complex organ and is still not well understood. However, we know that PUFAs are critical, and we would not function as we do without them.

PUFAs are involved in:

activation of receptors and cell signaling pathways
modulation of the endocannabinoid system
intracellular communication
gene transcription
neurotransmission
neuroinflammation

To say PUFAs are super important nutrients is an understatement!

Brain development during gestation and in the first few years of life hinges on adequate PUFAs. For example:

Women of childbearing age naturally have increased levels of PUFAs, presumably for the developing fetuses should they get pregnant
Human breast milk also contains PUFAs, which the mother passes to her infant/s
Without adequate PUFAs, children’s brains are underdeveloped, resulting in behavior or cognitive deficits

But What About The Fully-Developed Adult Brain?

“Lipids [fats] constitute approximately 50%–70% of the brain’s dry weight and one out of three fatty acids found in the brain is a polyunsaturated fatty acid.”

– Lange (2020)

There are two main PUFAs found in the adult brains- arachidonic acid (AA) and docosahexaenoic acid (DHA). In fact, these two PUFAs account for 20% of the total lipid content of the brain.

AA, DHA, and their metabolites are essential parts of the cell wall and can influence cell receptors, as well as the endocannabinoid system. They also serve as secondary messengers involved in gene transcription, neurotransmission, and neuroinflammation.

Our Diets Matter!

There are two main types of PUFAs: Omega-3 and Omega-6.

Omega 3s, most notable for improving our health, are:

DHA – Docosahexaenoic acid
EPA – Eicosapentaenoic acid
ALA – Alpha-linolenic acid

The most notable Omega-6s include:

LA – Linoleic acid
AA – Arachidonic acid

Omega-3s and Omega-6s interact in ways that we’ve only really begun to understand. As of now, we know Omega-3s exhibit anti-inflammatory properties and Omega-6s can exhibit both anti- and pro-inflammatory properties and that the balance, or ratio, between the two is critical.

The ideal ratio is 4:1 ratio, omega 6 to 3, respectively. However, the typical American diet has a ratio of up to 15-20:1, omega-6 to omega-3, respectively. As just mentioned, due to the way these two types of fatty acids interact in the body, ratios like this will actually increase inflammation!

To compound the issue, Omega-6s are found in many foods that are also good sources of Omega-3s, making it even more difficult to navigate.

For example, oils, such as canola, soybean, and cottonseed oil, contain both Omega-3 and Omega-6, but at significantly disproportionate ratios. These oils are widely used in our food system because they are cheap and easy to produce. Generally, processed foods, especially those that are fried, are major contributors to this imbalance, not to mention the obesity epidemic.

Omega-6s vs. Omega-3s

So how do we correct this imbalance?

Omega-6s are necessary nutrients and entirely unavoidable in our diet, but if we reduce the foods high in Omega-6s (processed foods) and replace them with foods higher in Omega-3s, we can make significant headway toward correcting the balance.

Before we get into the recommendations, let’s talk about how Omega-3s affect our brains and influence our mental health.

Omega-3s and Mental Health

Although there is insufficient evidence to support official clinical recommendations, the benefits may outweigh the risks of taking omega-3s, especially if taken within the recommended guidelines.

The potential benefits of omega-3 supplementation include improved:

Attention deficit hyperactivity disorder (ADHD)
Autism
Depression
Borderline personality disorder (mood instability and impulsive aggression)
Schizophrenia
Hostility
Anxiety
Bipolar disorder
Seasonal affective disorder
Suicidal ideation

How?

The mechanism by which this happens is likely related to Omega-3s’ role in:

brain cell structure (part of every cell wall)
neurotransmitter production
gene transcription
chronic inflammation as outlined in Depression and Inflammation
blood flow in the brain

Omega-3s and Inflammation

Omega-3s’ anti-inflammatory activity relates to their ability to inhibit pathways involved in producing inflammatory hormones. More specifically, they interfere with the cyclooxygenase enzyme, responsible for producing prostaglandins that signal the production of cytokines, a protein that moderates the entire immune response.

Chronic inflammation can negatively affect the blood-brain barrier and result in worsening cognition and mood dysregulation. The good news is if we start consuming more omega-3s, we can prevent any further damage to our neurons.

For more about inflammation, read Inflammation Got You Down?

Recommendations

How Much Omega-3 Is Enough?

The Recommended Dietary Allowance (RDA) for women of all ages is 1.1 grams (1100 mg) per day.

Regarding EPA to DHA specifically, there is no RDA set for either though most health organizations agree 250–500 mg of combined EPA and DHA is adequate for overall health.

Negative Side Effects of Too Much Omega-3

Generally speaking, increasing foods high in omega-3s does not lead to levels high enough to cause any negative side effects. Except for those with a seafood allergy, of course. Those with seafood allergies should avoid fish and/or supplements made with fish.

The most common complaint regarding supplementation is burping and a fishy aftertaste (ew). While not pleasant, these side effects are benign and generally resolve as the fish oil makes its way through the digestive tract.

However, exceeding the recommendation of 1100mg may lead to increased bleeding time or impaired immune functions.

Always speak with your doctor before adding a supplement.

Sources of Omega-3s

Eat More Fish, okay?

Fatty fish contain loads of Omega-3s!

Seafood

Cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines, contain the highest concentrations of omega-3s.

The American Heart Association suggests two to three servings of fatty fish per week to increase omega-3 consumption. One serving of fish is 4 oz.

Increase Omega-3s without Fish

Have a seafood allergy or just don’t like fish? Here are some alternative foods high in Omega-3s.

Flaxseed (ground)

Most experts will agree whole flax will pass through your digestive system completely untouched, so it’s important to get a flaxseed meal or put flaxseeds through a food processor before consuming. That said, because it’s a fat, it can go rancid fairly quickly if left in the wrong environment. Store ground flax in the refrigerator or freezer for best results.

Flaxseed meal can be added to many things, such as oatmeal, smoothies, breadcrumbs, baked goods, salad dressings, and soups.

Chia Seeds

Check out these chia seed recipes from Real Simple.

Or try out this smoothie recipe using a flax and chia blend.

BUY:

Walnuts

Grass-fed cows milk

Eggs

Fortified Products

Some foods (such as certain brands of eggs, yogurt, juices, milk, and soy beverages) are fortified with omega-3s.

Supplementation

Taking a supplement is a good way to ensure you get more Omega-3s.

Fish oil is the go-to product for supplementation and is a great source of omega-3s. However, sometimes fish oil supplements can leave an aftertaste or, worse, give you fish burps, which are… gross!

Storing capsules in the freezer or using enteric-coated formulations can reduce the chances of this happening.

To circumvent this all together, I suggest choosing either a plant-based omega-3 supplement or a flavored fish oil like this one from Nordic Naturals. This particular brand has 690 mg of omega-3s and 1000 IU of Vitamin D per serving! A double win! And it’s never given me fish burps.