Where better to start than with one of the best-researched nutritional products for mood support—fish and its long-chain omega-3 essential fatty acids (LC-PUFA). Long-term consumption of fish appears to help support mental health. For example, data from the French SU.VI.MAX cohort found during an eight-year period, subjects consuming fatty fish had a significantly lesser risk recurrent depression.1 Similarly, a two-year prospective cohort study in Spain reported even moderate consumption of fish could reduce the risk of mental disorders by more than 30 percent.2 And while Irish researchers noted additional lifestyle factors may also play a role in the link between dietary fish intake and depressed mood,3 studies do support that following a dietary pattern, such as the Mediterranean diet with lots of fish and produce, can help reduce incidence of depression.4
The good news about fish is getting out to consumers, noted Baldur Hjaltason, sales manager, North America, Japan and China, EPAX AS. “In the United States, we have seen that within 2006 and 2007 there was an increase of 5 percent in awareness of the importance of omega-3 fatty acids in brain health,” he said. “This is very positive since a dietary survey of nine countries clearly demonstrated higher prevalence of mental depression in populations not eating fish, linking onset of depression to changes in our diet.”
Intervention trials with LC-PUFAs, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have shown generally positive results. A recent meta-analysis looked at 10 double blind, placebo-controlled studies in patients with mood disorders, and concluded LC-PUFAs have significant anti-depressant activity, although more work on dosages was suggested.5 Additionally, studies have shown that providing LC-PUFAs to patients with Alzheimer’s disease or with Parkinson’s disease may reduce incidence of depression, often without the use of pharmaceutical antidepressants.6,7
As far as the mechanisms of action of LC-PUFAs, it appears there are whole body effects playing out, according to Taiwanese researchers.8 They noted DHA and EPA support optimal cell membrane function and inflammatory response, while deficits are linked to dysfunctions in neurotransmitter function, suggesting an inherent link between body and mind health. Researchers from La Troube University, Bundoora, Australia, noted one of the primary mechanisms of action does appear to be the ability of LC-PUFA to reduce pro-inflammatory prostaglandins linked to decreased brain-derived neurotropic factors or altered blood flow to the brain.9 Hjaltason agreed, noting, “The omega-3 marine fatty acids increase the effects of the serotonergic system.”
A recent study out of the University of California, Berkeley, suggests EPA and DHA may work even more effectively in addressing mood conditions when combined with phospholipids, such as phosphatidylserine (PS).10 This phospholipid nutrient is found in all cells and is most concentrated in the human brain. PS serves as a universal building block for cell membranes, managing the cellular life processes. “PS is a well-known, natural and effective mental performance enhancing ingredient,” said Scott Hagerman, president and CEO, Chemi Nutra, supplier of SerinAid® PS. “A tremendous body of science and clinical research exists, which also supports its role in suppressing stress, improving mood and helping to fight depressive symptoms.”
For example, British researchers reported providing 300 mg/d of PS for one month reduced stress and improved mood in young healthy adults when subjected to a stressful mental task.11 Similarly, a study out of Germany found providing 400 mg/d of PS to healthy adults prior to administering the Trier Social Stress Test (TSST) significantly blunted serum markers of adrenal stress and had a positive effect on emotional responses as well.12 Another trial out of the University of Milan, Italy, reported PS (300 mg/d) treatment for 30 days in elderly women with depressive disorders improved depressive symptoms and behavior.13
Hagerman noted because PS is both a GRAS (generally recognized as safe) food ingredient and grandfathered as a dietary supplement ingredient, it can be used in a wide range of dietary supplement and food/beverage products. “In fact,” he added, “we offer a novel water-dispersible PS called SerinAid Disperse PS that can be used very successfully in most functional beverage formats.”
References:
1. Astorg P et al. “Association of fish and long-chain n-3 polyunsaturated fatty acid intakes with the occurrence of depressive episodes in middle-aged French men and women.” Prostaglandins Leukot Essent Fatty Acids. 2008 Mar;78(3):171-82. Epub 2008 Mar 7.
2. Sanchez-Villegas A et al. “Long chain omega-3 fatty acids intake, fish consumption and mental disorders in the SUN cohort study.” Eur J Nutr. 2007 Sep;46(6):337-46. Epub 2007 Aug 23.
3. Appleton KM et al. “Depressed mood and dietary fish intake: direct relationship or indirect relationship as a result of diet and lifestyle?” J Affect Disord. 2007 Dec;104(1-3):217-23. Epub 2007 May 1.
4. Sánchez-Villegas A et al. “Mediterranean diet and depression.” Public Health Nutr. 2006 Dec;9(8A):1104-9.
5. Lin PY, Su KP. “A meta-analytic review of double-blind, placebo-controlled trials of antidepressant efficacy of omega-3 fatty acids.” J Clin Psychiatry. 2007 Jul;68(7):1056-61.
6. Freund-Levi Y et al. “Omega-3 supplementation in mild to moderate Alzheimer's disease: effects on neuropsychiatric symptoms.” Int J Geriatr Psychiatry. 2008 Feb;23(2):161-9.
7. da Silva TM et al. “Depression in Parkinson's disease: A double-blind, randomized, placebo-controlled pilot study of omega-3 fatty-acid supplementation.” J Affect Disord. 2008 May 14. [Epub ahead of print]
8. Su KP. “Mind-body interface: the role of n-3 fatty acids in psychoneuroimmunology, somatic presentation, and medical illness comorbidity of depression.” Asia Pac J Clin Nutr. 2008;17 Suppl 1:151-7.
9. Stahl LA et al. “The role of omega-3 fatty acids in mood disorders.” Curr Opin Investig Drugs. 2008 Jan;9(1):57-64.
10. Kidd PM. “Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids.” Altern Med Rev. 2007 Sep;12(3):207-27.
11. Benton D et al. “The influence of phosphatidylserine supplementation on mood and heart rate when faced with an acute stressor.” Nutr Neurosci. 2001;4(3):169-78.
12. Hellhammer J et al. “Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress.” Stress. 2004 Jun;7(2):119-26.
13. Maggioni M et al. “Effects of phosphatidylserine therapy in geriatric patients with depressive disorders.” Acta Psychiatr Scand. 1990 Mar;81(3):265-70.