Omega-3's and depression

I've been dealing with depression my whole life and have recently gone off Prozac which I had been taking for a couple years. I really want to find a different [natural] solution. I know how important nutrition is for my mental health, so I'm really trying to work on that because my diet now is nothing to be proud of. In addition I'm also starting talk therapy and trying to exercise more.

I've just recently done some reading about omega-3 fatty acids and their possible connection with depression. It makes sense that if our brains are made up of omega-3 material, than if I'm deficient in it than my brain can't be working the way it should.

I've decided to try taking a flax oil supplement to address this deficiency. I decided against fish oil because I'm a vegetarian, and also don't like the idea of gelatin-coated pills. So I'm gonna try adding the flax oil to my morning protein shake (which I'm gonna try and be deligent about making.)

So my question: has anybody had any experience with flax oil? Any insight to share on this topic?

Thanks in advance,
Laura

Re: Omega-3's and depression

Hi Laura,

I've had experience with both omega 3 and Omega 6 oils. Both have been beneficial but I have to say that the fish oil has had a much more powerful impact for me. I was a vegetarian for 25 years and two years ago decided - albeit reluctantly - to start adding fish (mostly wild salmon several times a week) to my diet. Along with a high quality Alaskan fish oil supplement (2,000 mgs a day) I have noticed a dramatic shift in my well being. I take a number of other supplements too but the Omega 6's and the Rhodiola have helped the most to balance out my mood.

Here is just one of many articles on the net proving the benefit of fish oil/DHEA for depression. I know the decision to eat flesh food is a hard one - it took me months to come to terms with it but I realize now that we are all designed differently and i couldn't fight what my body required. I still struggle with this ethically but then - being human - accepting my 'imperfections' is part of the healing journey too…

Wishing you health!

Melis

Re: Omega-3's and depression

Hi Laura,

Just for variety - try flaxoil as a salad dressing!
I also tried to find ways to get more of it into my diet.
Try this in different measurements until you like the mix (I will include rough idea);
balsamic 1/8 cup
flax oil 1/4 cup
honey (agar for vegans that don't do the honey thing) 1 1/2T
mustard 1 T
lime juice 1 T

Keep in fridge - like the flaxoil.

Cheers!

Dree

Re: Omega-3's and depression

Thanks for the recipe Dree! :-)

Re: Omega-3's and depression

Thanks for the article link, I hadn't actually read that one yet, despite all my scouring for articles on this subject.

I decided to just try the flax for now and hope it will have some effect. I bought some oil a couple days ago and have been adding a tablespoon (7g of ALA) to my protein shakes. But today I just found out that there are vegan DHA supplements available after all, made from sea algae. So I think I'm gonna try the vegan DHA in addition to the flax oil, so I'll be getting plenty of ALA and DHA.

You said you've been taking an omega-6 supplement? I thought omega-6 sources were actually too plentiful in our diets? On <a href=”http://www.veganhealth.org/articles/fat”>veganhealth.org</a> it says:
“Limiting omega-6 intake is important for maximizing the conversion of omega-3s into EPA and DHA.” But I suppose I know nothing about your diet so I shouldn't question it. :-)

Thanks for the info and your thoughts on this, I'll try and keep this thread updated with my updates and progress.

Laura

Re: Omega-3's and depression

Hey Laura - Sorry - I got confused about the oils. I've been taking fish oil (omega 3's & DHEA) -not Omega 6's. Not sure what I was (or wasn't thinking) perhaps I should be taking more…lol….

Re: Omega-3's and depression

I’ve been adding flax oil to my morning Shake for about six months now, and I’m not sure if the difference is pronounced, but I know I’ve been feeling great these days. I try to use the flax-oil in as many different things as I can.

Re: Omega-3's and depression

hey laura! i just joined and posted an introdution on the healers circle thread.

i concur with melis that fish oils are often more powerful for people than flax, some combinations are good too.

depending on your diagnosis, you might also consider SAMe - an amazing multi purpose supplement. it boosts dopamine, norepinephrine and phosphidatylcholine - all of which make you feel good - unless you have a bi-polar diagnosis.

there are also several serotnin boosting supplement combinations out there. some have 5htp in them - which is a serotonin precursor from the griffon bean and acts pretty quickly in your system. some have st.john's wort which takes a few weeks to get concentrated enough to make a difference. most have other calming and tonic herbs in them that feel great.

of course excercise is a big deal and can make all the diffference. i am sure you know about the tests done comparing a depressive group that did regular cardio and a group on prozac and the improvements were pretty comparable…

any way thats my contribution - i hope something is of use!

:O)

Re: Omega-3's and depression

Hi Laura, it's been forever since you posted this. Are you finding satisfaction with your Omega-3 supplements?