Yes, we've all heard the vague hype about them. They're good for you. But good for what? Most people, I'd be willing to wager, have no idea. But for me, I'm interested in them for one very good reason: mental health. My doctors, counsellors and group members all praise them and are handing out materials. So I'll give them a shot.
How Much?
Between one and six grams a day of omega-3 fatty acid. But what kind?
There are three kinds of omega-3:
EPA (eicosapentaenoic acid): found in fish, seaweed, and interestingly, purslane (pigweed, hogweed); may be particularly helpful for depression and schizophrenia
DHA (docosahexaenoic acid): synthesized by the body from EPA; seaweed and fish oil also a source
ALA (alpha-Linolenic acid): found in a variety of seed oils (canola, soy, walnut, flax, chia, hemp), purslane and lingonberries; not synthesized by the body, must be consumed; this is the one that is probably the most important for those using omega-3s for depression and bipolar.
So I am particularly interested in a supplement that has both EPA and ALA. But another important thing to think about is the ratio of Omega-3 and Omega-6, which is a common fatty acid. Apparently, omega-3 is the particularly 'good' fat, while omega-6 is 'not-so-good'. So, one needs to be somewhat conscious of the ratio between omega-3 and omega-6 one is consuming.
The simplest way of thinking of this is to increase your intake of omega-3, and decrease your intake of omega-6. Using this link on Wikipedia, we can arrange some common cooking oils according to their ratio of omega-6 to omega-3:
Canola 2:1
Soybean 7:1
Olive 3-13:1
Corn 46:1
Sunflower (no 3)
Peanut (no 3)
In comparsion, flaxseed oil has a ratio of 1:2. So I may be switching to canola oil as my 'bland cooking oil' of choice instead of sunflower or peanut, and I'll continue to use copious amounts of olive oil -- because, frankly, none of them are particularly high in omega-3, and I love me some olive oil. I'll just take a supplement for my omega-3 and not worry about using the right kind of vegetable oil. (As an aside, I've recently been using sunflower oil instead of peanut oil for my Chinese cooking, just to give it a try. It's not as good as the peanut!)
Sources of Omega-3
Fish oil
Mostly a source of EPA and DHA.
Flaxseed Oil
Also known as linseed oil. For those artists out there, yes, this is the same stuff used in oil painting! Artists will also know that this stuff also goes rancid fairly quickly, and only lasts a few weeks in the refrigerator. Flaxseed oil is source of ALA, which the body converts into EPA and DHA -- but according to the University of Maryland Medical Centre, the body is not very efficient converting ALA into EPA and DHA.
One tablespoon is the equivalent of around 7 grams of ALA; the recommended dose for adults is between one and two tablespoons.
Oily Fish (per 3oz, 85g serving)
Mostly a source of EPA and DHA.The best selections are herring, sardines, salmon, mackerel and halibut. Using this handy chart from Wikipedia, we find that in a 3 oz (85 g) serving of fish, the following amounts (in grams) are found:
Herring, sardines, 1.3-2
Salmon: 1.1-1.9
Mackerel: 1.1-1.7
Swordfish 0.97
Halibut 0.60–1.12
Flounder 0.48
Pollock 0.45
Blue eye cod 0.31[79]
Red snapper 0.29
Tuna, canned 0.23[79]
Grouper 0.23
Catfish 0.22–0.3
Snapper 0.22[79]
Tuna 0.21–1.1
Cod 0.15–0.24
Mahi mahi 0.13
Ground Flaxseed
Unlike the oil, contains lignans, a type of antioxidant phytoestrogen.
Chia Seeds
A source of ALA.
Hemp Seeds
3:1 ratio of omega-3 to omega-6.
Perilla Oil
High source of ALA, 5:1 ratio of omega-3 to omega-6.
Algae
Crypthecodinium cohnii, source of DHA
Brown algae (kelp), source of EPA
Other Mood Supplements
Vitamin D
The "sunshine vitamin", particularly important for bones and calcium regulation, is also thought to help with mood, particularly in areas of the world with winter. (The 'winter blues' is thought by some to be the result of a lack of sun exposure, and thus Vitamin D.) Fish and mushrooms are particularly high sources of Vitamin D in food. I'll be taking a supplement of between 1000 and 2000 IU and see what happens.
L-theanine
Found in green tea, this amino acid shows some promise for the treatment of anxiety, as well as some for increased focus and attention. Suggested doses vary, usually between 50-100 mg, but some as high as 200mg -- the higher end being for anxiety, the lower for focus. Interestingly, one of the apparent effects is an increased production of dopamine, the pleasure hormone.
Passionflower
Shows some experimental promise for the treatment of anxiety. Unproven for use with nervous stomach. (Also used in narcotic drug withdrawal, and adjustment disorder.) 90 mg/day is suggested, but there are also some potential ramifications with using passionflower along with anti-depressants or mood stabilizers. I'll be asking my doctor for her opinion.
So off I go to the pharmacy and a few health stores to pick up some omega-3 supplements, Vitamin D, L-theanine and some ground flax and chia seeds. Woo-hoo!
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