Mental Health Benefits of Omega-3s
Debra S Austin, JD, PhD
Professor, Author of The Legal Brain, Keynote Speaker & Well-being Consultant
Scientists were interested in the impact of Omega-3 fatty acid supplementation on anxiety and depression.?
Researchers studied 4 groups of juvenile mice: control group with no stress and no supplementation; stressed group with no supplementation; control group with no stress and with Omega-3 supplementation; and stressed group with Omega-3 supplementation.? They stressed the mice with unpredictable sounds over 21 days.
The stressed mice that did not receive Omega-3 treatment displayed behaviors of anxiety and depression, and they had higher stress hormone levels and inflammation markers.? The stressed mice that received Omega-3 treatment displayed fewer anxiety and depression behaviors, and their stress hormone levels and inflammation markers were lower than the stressed mice without Omega-3 treatment.? The control group mice that were not stressed but received Omega-3 supplementation displayed fewer anxiety-like behaviors than the control group without supplementation.
Omega-3 fatty acids are a type of polyunsaturated fat that the body requires but cannot produce on its own.? We must consume the three main Omega-3 fatty acids:
Takeaway: Omega-3 fatty acids may be protective against the negative impacts of stress.? They may reduce stress hormone levels and decrease inflammation.? They may also reduce symptoms of anxiety and depression.? Food sources of Omega-3s include:
Well-being is a journey, not a quick fix.
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The Legal Brain?is a gift.? The book combines neuroscience research with principles of mental health, placing them against the backdrop of law.? It is written in a way that allows the reader to consider the information and then practically apply it.??The Legal Brain?creates hope that we can improve brain health and deserve to become our best selves.? Furthermore, it challenges us to use this research to create a culture within the law community that allows us all to thrive. Christine Harbison J.D., M.S.S.A.? Ms. Harbison is currently employed as a Deputy District Attorney.? Prior to her career in law, she worked for many years as licensed clinical social worker.?
Sources
Tatyana Strekalova, et al. Omega-3 alleviates behavioral and molecular changes in a mouse model of stress-induced juvenile depression - ScienceDirect, July 2024.
9 Best Omega 3 Foods – Loving Veganism, January 26, 2024.
Freydís Gueny Hjálmarsdóttir, 12 Foods That Are Very High in Omega-3 (healthline.com), January 26, 2024.
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6 个月Incorporating Omega-3-rich foods into our diets seems like a practical and natural approach to bolstering mental resilience. It's a reminder that well-being truly is a journey, and small, consistent changes—like adding more fatty fish, walnuts, or flaxseeds to our meals—can make a big difference over time.