Fish oil for depression? How much fish oil?

Fish oil is critical to brain health. Our brains are composed of nearly sixty percent fat and they require healthy fat to serve us well. If we do not consume enough of the fat in fish oil, we may suffer from depression. With studies in the news regularly on the importance of fish for and depression, a question is: How much fish oil is recommended for depression?

Research in the American Journal of Clinical Nutrition found that Americans should consume 3 1/2 grams of EPA and DHA every day to minimize our risk of depression, cardiac disease, and diabetes. EPA and DHA are long-chain Omega 3 fats found in fish oil. In The Omega Connection, Andrew Stoll recommends 4 grams of EPA each day for those suffering from depression. The recommendation of 4 grams of EPA daily is quite a bit but important to refill what has been missing in our diet.

EPA and DHA are particular long chain fatty acids found most commonly in fish and seafood. That is why fish oil is the most common source of these beneficial fats. In lesser amounts, these fatty acids are found in eggs enriched with Omega 3 and grass fed beef and lamb. EPA is not found in vegetarian sources of Omega 3 fats such as flax oil.

An option for meeting the goal 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 pill. While you shop for a supplement, it is critical that you read the label on the back of the bottle. The front of the bottle may list “1000 mg of fish oil.” 1000 mg is one gram of fish oil or Omega 3. On second glance, you may notice that the oil has only 100 mg of EPA. You would require 25 servings to meet the suggested intake of fish oil for depression. Not only is that product costly, but it is hard to imagine swallowing that much fish oil.

Look at the label in detail and shoot for 4 grams of EPA and DHA from fish oil each day.