Depression should be taken as seriously as the diagnosis of a heart attack or cancer. As the article states, getting optimal amounts of omega-3 fatty acids is essential in fighting depression. However, this is not news to me, as I have previously posted many articles on how omega-3 is helpful in the prevention and treatment of depression.

One effective and natural way to obtain omega-3 is through fish oil or cod liver oil. By regularly consuming high-quality fish oil, you will receive all the essential benefits of omega-3 fatty acids that are useful in fighting depression.

Most of you know that I don't typically recommend taking supplements, but if you are taking supplements and not taking a high quality fish or cod liver oil you really are missing the boat. Fish or cod liver oil is about the only "supplement" that virtually everyone needs. Notice I put the word "supplement" in quotes because I consider them foods, not supplements. Since we have contaminated the word's oceans with mercury and PCBs, eating fish to obtain EPA and DHA has not become a practical option for most of us, so regular consumption of a high quality fish or cod liver oil is the only practical option to stay healthy with all of the amazing benefits that these omega-3 fats provide.

Face it, we are all fatheads. Sixty percent of our brain is composed of fat and half of that fat is DHA, one of the fats in fish oil. Our body can't make it, and if we don't supply it we will suffer neurological complications. One can certainly be depressed and have adequate amounts of fish oil, but it is a simple, inexpensive and non-toxic strategy that helps many deal with depression.

As indicated in the article, our diets contain too little omega-3 and too much omega-6.

Experts looking at the dietary ratio of omega-6 to omega-3 fatty acids suggest that in early human history the ratio was about 1:1. Currently most Americans eat a dietary ratio that falls between 20:1 and 50:1. The optimal ratio is most likely closer to the original ratio of 1:1. For most of us this means not only increasing our omega-3 intake through fish oil, but also greatly reducing the omega-6 fatty acids we consume.

If you are interested in learning how this ratio has evolved over time, I highly recommend getting a copy of The Paleo Diet by Loren Cordain, Ph.D. The author of this book is one of the world's leading experts on Paleolithic (Stone Age) nutrition. His book serves as an authoritative reference into the scientific documentation on why it is important to reduce our grain consumption and follow a diet that closely resembles our ancient ancestors.

If you are going to achieve the amazing health benefits of omega-3 fats you will need a high quality source. How do you know which fish oil is best for you? Here are three quick tests:

1. Make sure that your brand is free of mercury and PCBs. This will not be on the label so you will need to:

   • Contact the manufacturer for their analysis
   • Review an independent third party that has analyzed the product
   • Hire a company to test the product yourself

2. Confirm that there are very low oxidation products in the fish or cod liver oil. It is important to understand fish and cod liver oil has long chain unsaturated fats (primarily EPA and DHA) and they are very susceptible to oxidation or damage. If the oil is not processed properly damage will occur. Many years ago nearly all the fish oils were oxidized. That is why when you mention cod liver oil to most anyone they turn up their nose in disgust. Typically, they only taste bad when they are oxidized.

3. Make certain that your fish oil or cod liver oil has therapeutic levels of vitamin E in it. Nearly all manufacturers insert a small amount of one unit per teaspoon. This is sufficient to prevent oxidation of the fish oil in the bottle. However, after you consume it this is woefully inadequate. Your body will tend to oxidize the fish oil and much larger doses of vitamin E are needed to prevent the fish oil from going rancid in your body.

If you are interested in learning more about the benefits of omega-3 fatty acids, I suggest reading Dr. Stoll's book The Omega-3 Connection. Stoll is a Harvard psychiatrist who has done a great job of compiling the evidence supporting the use of fish oils for depression.

You could also check out Dr. Alan Logan's wonderful feature on omega-3 fats and their link to depression.

Related Articles:

Omega-3 is Essential to the Human Body

Cod Liver Oil May Make Children Smarter

Omega-3/DHA Diet Lowers Alzheimer's Risk

Millions of U.S. Adults Not Treated for Depression