Synopsis

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

Fish and shellfish are supported by scientific evidence for their potential to help with depression. Numerous observational studies and randomized controlled trials have examined the relationship between fish consumption—especially fatty fish rich in omega-3 polyunsaturated fatty acids (PUFAs) like EPA and DHA—and depression. Epidemiological data show that populations with higher fish intake tend to have lower rates of depression. Clinical trials suggest that supplementation with omega-3s, particularly EPA, can have a modest antidepressant effect, especially as an adjunct to conventional treatments. A 2019 meta-analysis in the journal Translational Psychiatry found significant, though moderate, benefits for depressive symptoms in patients given omega-3 supplements compared to placebo. The proposed mechanisms include anti-inflammatory effects, modulation of neurotransmitters (like serotonin and dopamine), and effects on cell membrane fluidity in the brain. Shellfish are also a source of omega-3s and important micronutrients like zinc and selenium, which are implicated in mood regulation, though less research has focused specifically on shellfish. Major guidelines, including those from the American Psychiatric Association, note that omega-3 supplementation may be considered for depression, though it is not recommended as a sole treatment. Overall, the evidence is stronger for omega-3-rich fish than for shellfish, and benefits are generally modest and best as part of a broader treatment plan.

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