subject: Fish oil to alleviate depression? What is the recommended dose? [print this page] Fish oil is critical to brain health. Our brains are made up of nearly sixty percent fat and they need healthy fat to be healthy. If we do not eat enough of the healthy fat in fish oil, we may battle depression. With studies released each week on the importance of fish for and depression, we ask: How much fish oil should I take for depression?
Research in the American Journal of Clinical Nutrition found that Americans should take 3 1/2 grams of EPA and DHA every day to reduce our risk of stroke, heart disease, depression, and diabetes. EPA and DHA are long-chain Omega 3 fats found in fish oil. Fish oil researcher Andrew Stoll, Ph.D. recommends 4 grams of EPA each day for those fighting depression. The advice of 4 grams of EPA each day is quite a bit but essential to help fill a lifetime absence of long chain Omega 3 fatty acids in our diet.
EPA and DHA are certain long chain fatty acids found most abundantly in fish like salmon. That is why fish oil is the most common source of these beneficial fats. To a lesser degree, these fats are found in eggs enriched with Omega 3 and meat from animals that are fed pasture grasses. EPA is not present in plant-based sources of Omega 3 fats such as flax oil.
One possibility for reaching the required amount of 3-4 grams of EPA and DHA daily is to eat more fatty fish. One 3-ounce serving of a fatty fish such as tuna may have 1-3 grams of EPA and could satisfy your fish oil need for the day.
Most people will meet their requirement with a fish oil capsule. While you shop for a supplement, it is critical that you read the label in detail. The front of the bottle may say "1000 mg of fish oil." 1000 mg is one gram of the beneficial Omega 3. On second glance, you may realize that the oil has only 100 mg of EPA. You would need 30 capsules to meet the recommended intake of fish oil for depression. Not only is that product not cost-effective, but it is hard to imagine swallowing that much fish oil. Read the fine print on the label. If you need help, ask a clerk at a local independent health food store. Attempt to take 4 grams of EPA and DHA from fish oil for depression each day.
Fish oil to alleviate depression? What is the recommended dose?
By: Alexander V. Martin
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