Fish Oils Support Positive Mood in College Students

Introduction

What if in helping patients feel better, physicians quit relying on manipulating brain chemistry with drugs and focused instead on supporting brain chemistry? Based upon the results of a study with fish oil supplementation conducted at the University of Pittsburgh, it seems that a simple nutritional approach might help college students improve their mood. After all, you don’t develop lower mood because you are lacking Prozac or other antidepressant, but if you are lacking in something  as essential as the long-chain omega-3 fatty acids from fish oils , it could be a major cause of not feeling your best.

Background Information

Fish oil supplements concentrated for the long-chain omega-3 fatty acids EPA and DHA that are free from lipid peroxides, heavy metals, environmental contaminants, and other harmful compounds have revolutionized nutritional medicine. A huge body of scientific evidence now shows that fish oil supplementation can prevent or benefit over 60 different health conditions, including supporting a positive mood. 

The importance of omega-3 fatty acids to brain function relates to their role in the phospholipid composition of nerve cell membranes. Studies have shown that EPA and DHA influence:

• The fluidity of brain cell membranes.
• Neurotransmitter synthesis.
• Neurotransmitter binding.
• Signal transmission.
• The activity of key enzymes that break down neurotransmitters like serotonin, epinephrine, dopamine, and norepinephrine.

Fish oils concentrated for EPA and DHA have been shown to boost mood when given at recommended dosage levels (e.g., delivering at least 1,000-3,000 mg of EPA), but these studies have primarily focused on older adults or patients also taking a prescription antidepressant drug.

Groundbreaking Research

To evaluate the effects of fish oil supplementation in younger adults on mood scores, a double-blind study was conducted in 23 subjects (78% female) with an average age of 20 years. These subjects had significant low mood scores as evident by a score of greater than 10 on a standard diagnostic questionnaire (Beck Depression Inventory [BDI]) and were NOT taking an antidepressant drug. The subjects were randomly assigned to a placebo (corn oil) or fish oil group (1.4 g EPA+DHA) of eicosapentaenoic and docosahexaenoic acids). The BDI was completed prior to supplementation and again at day 21.

Results demonstrated that in those taking fish oils, 67% of the subjects no longer met criteria for having a low mood score compared to only 20% in the placebo group.

Commentary

These results are quite significant and show that low dosage fish oil supplementation can produce very quick results in boosting mood. I would also suggest following a Mediterranean Diet and taking at least three other dietary supplements:

#1. Take a  high quality multiple vitamin and mineral supplement providing at least the recommended dietary intake for all vitamins and minerals.

#2. Take enough vitamin D ₃ (typically 2,000-5,000 IU daily) to elevate blood levels to the optimal range (50-80 ng/ml).

#3. Take a plant-based antioxidants such as flavonoid-rich extracts like grape seed or pine bark extract, or curcumin (Theracurmin Super).

Reference

Ginty AT, Conklin SM. Short-term supplementation of acute long-chain omega-3 polyunsaturated fatty acids may alter depression status and decrease symptomology among young adults with depression: A preliminary randomized and placebo controlled trial. Psychiatry Res. 2015 Sep 30;229(1-2):485-9.

Dr. Michael Murray