How much do we know about ‘vitamins’ that are as versatile as their types? Hidak, along with Joo Jun-kyung (Wirye Central Pharmacy), is a self-proclaimed vitamin guide for busy modern people. Learn more about vitamins with Hidak’s VITAMIN+BIBLE.
Omega 3, an unsaturated fatty acid, is a representative nutrient that is good for brain health. Docosahexaenoic acid (DHA), one of the components of omega 3, accounts for 20% of brain fat and helps brain cells to connect smoothly with each other. In addition, omega 3, which has the property of protecting brain cells, is effective in improving memory and improving symptoms of depression.
Omega 3 and depression
It is known that the onset of depression is generally greatly influenced by stress and the surrounding environment. However, a closer look at depression reveals that it is also caused by decreased brain function and hormonal imbalance. ‘Imbalance of endocrine hormones in the body’, ‘cerebral blood flow disorder’, and ‘reduction of BH4 (tetrahydrobiopterin) production, a cofactor for dopamine synthesis in the brain,’ are factors that cause depression or aggravate symptoms. Omega 3 helps to improve these factors that cause depression.
Various studies have already proven that omega 3 is helpful in treating depression. According to the study results reported in the American Journal of Psychiatry in 2002, it can be seen that omega 3 showed a great effect in improving the symptoms of depression, which had not been treated with conventional drugs. The report explained that this phenomenon is because omega-3 intake affects the expression of 5-HTT gene and activates the secretion of serotonin and dopamine, which are hormones associated with positive emotions.
Omega 3 anti-inflammatory effect, helps to improve depression
The anti-inflammatory effect of omega 3 also helps to alleviate depression. Taking omega 3 inhibits PG-2s, IL-1, and TNF-alpha, which are inflammatory cytokines that cause or worsen depression, and improves the symptoms of depression by increasing blood flow to the brain nerve endings. In addition, omega 3 also affects the brain-derived neurotropic factor (BDNF), which is associated with bipolar disorder and depression. BDNF is involved in cell growth, differentiation, and death and plays an important role in neuroplasticity. In 2004, researchers at the University of California, Los Angeles (UCLA) announced that omega 3 could stimulate the gene expression of BDNF in the brain.
The Journal of the American Medical Association (JAMA Psychiatry) reported that omega 3 is effective in various core symptoms of depression, such as sleep disorders, anxiety syndrome, lethargy, decreased libido, and suicidal ideation. Meta-analysis results have been described that show significant improvement in symptoms.
Of course, there are opposing opinions. In 2021, Cochrane announced that “the evidence is insufficient to determine the effectiveness of omega-3s as a treatment for depression.” As a result of analyzing the results of 35 studies involving 1,924 people, the research team concluded that the treatment of depression using omega-3 had no significant difference in effectiveness compared to treatment with antidepressants.
In conclusion, omega 3 helps to improve the symptoms of depression and can be effective when combined with antidepressants. However, as a monotherapy, there are still questions about its effectiveness.
Help = Hidak Consulting Pharmacist Jun-kyung Joo (Wirye Central Pharmacy)