Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Fish, particularly fatty fish such as salmon, mackerel, and sardines, are rich sources of omega-3 polyunsaturated fatty acids (PUFAs), especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). There is substantial scientific evidence suggesting a link between dietary intake of omega-3 fatty acids and reduced risk or severity of depression. Multiple epidemiological studies have observed lower rates of depression in populations with high fish consumption. Meta-analyses of randomized controlled trials (RCTs) indicate that omega-3 supplementation, particularly EPA-rich formulations, can have a modest but statistically significant effect in reducing symptoms of major depressive disorder (MDD), especially as an adjunct to conventional antidepressant therapy.

The proposed mechanisms include anti-inflammatory effects, modulation of neurotransmitter pathways (notably serotonin and dopamine), and neuroprotective benefits of omega-3s. While findings are not universally consistent, the preponderance of evidence supports a beneficial role for fish-derived omega-3s in mood regulation. Most guidelines suggest that omega-3 supplementation is reasonable for individuals with depression, particularly those who have low dietary intake of fish. However, it is not considered a substitute for standard medical treatment. Importantly, whole fish consumption provides additional nutrients that may also support mental health.

References: - Grosso G et al. "Role of omega-3 fatty acids in the treatment of depressive disorders: A comprehensive meta-analysis of randomized clinical trials." PLoS One. 2014. - Freeman MP et al. "Omega-3 fatty acids: Evidence basis for treatment and future research in psychiatry." J Clin Psychiatry. 2006.

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