Fish oil has been known to be good for the body due to its omega-3 fatty acid content. Omega-3 plays an important role in brain health. This compound’s deficiency in both animals and humans has been shown to be linked with increased mental problems.

Omega-3 fatty acids from the food we eat come in three different forms. Alpha-linolenic acid (ALA) is commonly found in plant-based food such as flax seeds or chia seeds. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are both found in fish oil. Both wild and farmed fish contain roughly the same amount of omega-3 despite their differences in diet. Farmed fish are generally fattier than their wild counterparts. Meanwhile, wild fish get EPA and DHA from algae and ocean plankton they eat.

Out of these omega-3 forms, DHA is the major long-chain fatty acid found in the brain. ALA can be converted to EPA and DHA the brain can use, but the conversion rate does not go beyond 20 percent. Excessive intake of ALA from plant-based food sources may leave you with excess omega-3 in the body. Furthermore, polyunsaturated fatty acids such as omega-3 easily become rancid with exposure to oxygen.

The next best alternative is taking EPA and DHA directly from fish oil. To get DHA into the brain, it needs to have at least twice the amount of EPA to have a positive effect. Given these facts, does it still make sense to include fish oil in your diet? Does fish oil have any effect on the brain, to begin with?

EPA in fish oil had positive effects on those with major depressive disorders

A 2016 meta-analysis of studies on omega-3’s effect on depression looked at more than 1,900 articles. Out of these articles, only 13 met the strict criteria for major depressive disorders. The meta-analysis found that patients with major depression who took fish oil alongside anti-depressants reported significant health benefits. The positive effect was observed in patients who took higher amounts of EPA.

The researchers behind the meta-analysis commented that omega-3 supplementation seemed to have more positive effects on studies where participants are taking anti-depressants. Thus, they suggested monitoring the interactions, long-term effects and possible adverse reactions stemming from increased EPA consumption in future studies.

Meanwhile, a 2015 study by Australian and Austrian scientists found that omega-3 helped prevent the progression of full-blown psychotic disorders. The team gave two groups of ultra-high risk teenagers and young adults a placebo and a fish oil pill for a 12-week period. The pill contained about 1.2 grams of omega-3, comprising 700 milligrams of EPA and 480 milligrams of DHA. Participants in the study had early signs of developing conditions such as schizophrenia and bipolar disorders.

The scientists in the so-called Vienna omega-3 trial followed up on some of the participants after seven years. They found that only 10 percent of the group that took the fish oil capsules developed a full-blown psychiatric disorder compared to 40 percent of the participants in the placebo group. The researchers also found that the fish oil capsule group had reduced prescription rates of anti-psychotic drugs during the seven-year follow-up period.

Based on these two papers, fish oil does benefit the brain. The EPA and DHA content of fish oil could help protect the brain from major depressive and psychotic disorders. However – the earlier you start taking fish oil for your brain, the better.

You can readily find fish oil in your local health food store or pharmacy. It is usually sold in two forms – soft-gel capsules and actual bottled fish oil. As mentioned, it is best to stop taking fish oil once it smells rancid as oxidation negatively affects its quality.

A number of adverse effects reported have been reported with fish oil consumption. The 2016 meta-analysis specifically pointed out constipation, belching and a fishy aftertaste were some of the side effects it found. Long-term consumption can cause include increased bleeding and gastrointestinal issues and can increase your risk of developing cancer.

Still, do not let these discourage you from incorporating fish oil into your diet. Its potential health benefits for your brain appear to outweigh any possible risk.

Visit SupplementsReport.com to find out the benefits of supplementing your diet with fish oil.

Sources:

PsychologyToday.com

Healthline.com

DOH.WA.gov

Nature.com 1

Nature.com 2

MedicalNewsToday.com