ANSWER
Omega 3 fatty acids play an important role in the development and function of the central nervous system. The three main omega-3 fatty acids to human functioning are α-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is an essential fatty acid which cannot be synthesized by mammals and must acquire from plant-based oils such as seeds, nuts, leafy vegetables (Polokowski et al., 2018).
Journals/ Studies
DHA/ ALA |
Findings/Descriptions |
References |
Multivitamin/Minerals and DHA |
DHA decreased the display of aggressive behavior and impulsivity, while multivitamin and mineral supplement decreased perceived stress. |
Long & Benton (2013) |
DHA |
DHA reduced perceived stress and lower levels of stress hormones in pregnant women living in urban low-income environments in the third trimester |
Keenan et al. (2014) |
EPA + DHA + other omega-3 fatty acids |
Reduce depressive and stress symptoms measured with HDRS in 42 patients |
Gertsik et al. (2012) |
EPA + DHA |
Omega-3 fatty acids (EPA + DHA) naturally-derived a promising therapeutic tool for depressive, stress and anxiety treatment |
Bozzatello et al. (2016) |
DHA |
DHA a good natural for anti-depressant as it enhances brain to utilize various chemicals and can turn on the genes that make serotonin (reduces depression, anxiety, more calmer and focused) |
(Singh, 2016) |
DHA |
Essential fatty acids (DHA) reduce perceived stress and salivary cortisol levels during pregnancy, anxiety in premenstrual women and during menopause |
McCabe et al. (2017) |
ALA and Long-chain Omega-3 (LCn3) |
LCn3 and ALA protect against depression and anxiety in select individuals for specific genetic, dietary and/or metabolic characteristics |
Deane et al., 2019 |
ALA (Alpha-Linolenic Acid) |
Treatment with alpha-linolenic acid (ALA) after CCI (controlled cortical impact injury) prevents the development of anxiety-like behavior and potent therapy against the neuropathology and pathophysiological effects of TBI (Traumatic brain injury) |
Figueiredo et al., 2017 |
Omega-3 (ALA) |
Omega-3 fatty acids (specially alpha-linolenic acid, ALA) prevent anxiety, depression and mood elevation problems during pregnancy |
Khalua et al., 2019 |
Omega-3 fatty acid (ALA) |
Eating two servings of fatty fish per week, in addition to ALA-rich foods such as flax seed, walnuts and canola oil to counteract stress induced changes to mood, cognition, and physiological stress response |
Giles et al., 2015 |
Alpha-linoleic acid (ALA) |
A stable psychotropic medication using alpha-linoleic acid (ALA) in flax seed oil demonstrated a significant improvement of overall symptom children and adolescents with bipolar I or II disorder (mood elevation, stress, depression) |
Gracious et al., 2010 |
Alpha-linoleic acid (ALA) |
Curing anxiety, stress and depression due to insomnia by having flaxseeds as it richest source of Alpha-linolenic acid (ALA) |
Verma & Mishra, 2014 |
Omega‐3 fatty acids (α‐Linolenic acid) and Polyphenols from flax seed |
Omega‐3 fatty acids (α‐Linolenic acid) and Polyphenols from flax seed decreased cortisol (blood) and reduce chronic mild stress (CMS ) symptoms such as depression and negatively alter behavioral |
Naveen et al., 2013 |
Omega-3 PUFAs: (EPA), (DHA), and precursor, Alpha-linolenic acid (ALA). |
Prevention in mental disorders such as mood and anxiety disorders |
Su et al., 2015 |
Omega-3: (EPA), (DHA), (ALA). |
Prevention in and treatment of anxiety disorders |
Polokowski et al., 2018). |
References
Bozzatello, P., Brignolo, E., De Grandi, E., & Bellino, S. (2016). Supplementation with Omega-3 fatty acids in psychiatric disorders: a review of literature data. Journal of Clinical Medicine, 5(8), 67. https://doi.org/10.3390/jcm5080067
Deane, K. H. O., Jimoh, O. F., Biswas, P., O’Brien, A., Hanson, S., Abdelhamid, A. S., Hooper, L. (2019). Omega-3 and polyunsaturated fat for prevention of depression and anxiety symptoms: systematic review and meta-analysis of randomised trials. The British Journal of Psychiatry, 1–8. https://doi.org/10.1192/bjp.2019.234
Figueiredo, T. H., Harbert, C. L., Pidoplichko, V., Almeida-Suhett, C. P., Pan, H., Rossetti, K., … Marini, A. M. (2017). Alpha-Linolenic Acid Treatment Reduces the Contusion and Prevents the Development of Anxiety-Like Behavior Induced by a Mild Traumatic Brain Injury in Rats. Molecular Neurobiology, 55(1), 187–200. https://doi.org/10.1007/s12035-017-0732-y
Gertsik, L., Poland, R. E., Bresee, C., & Rapaport, M. H (2012). Omega-3 fatty acid augmentation of citalopram treatment for patients with major depressive disorder. Journal of Clinical Psychopharmacology, 32, 61–64. https://doi.org/10.1097/JCP.0b013e31823f3b5f
Giles, G. E., Mahoney, C. R., Urry, H. L., Brunyé, T. T., Taylor, H. A., & Kanarek, R. B. (2015). Omega-3 fatty acids and stress-induced changes to mood and cognition in healthy individuals. Pharmacology Biochemistry and Behavior, 132, 10–19. https://doi.org/10.1016/j.pbb.2015.02.018
Gracious, B.L., Chirieac, M.C., Costescu, S., Finucane, T.L., Youngstrom, E.A., & Hibbeln, J.R. Randomized, placebo-controlled trial of flax oil in pediatric bipolar disorder. Bipolar Disorder Journal, 12(2), 142–154. https://doi.org/10.1111/j.1399-5618.2010.00799.x
Keenan, K., Hipwell, A. E., Bortner, J., Hoffmann, A., & McAloon, R. (2014). Association between fatty acid supplementation and prenatal stress in African Americans: a randomized controlled trial. Journal of Obstetrics and Gynecology, 124(6), 1080–1087. https://doi.org/10.1097/AOG.0000000000000559
Khalua, R. K., Tewari, S., & Mondal, R. (2019). A review on effect of nutrient on anxiety and depression during pregnancy and its management by foods. Journal of Emerging Technologies and Innovative Research, 6(5).
Long, S. J., & Benton, D. (2013). A double-blind trial of the effect of docosahexaenoic acid and vitamin and mineral supplementation on aggression, impulsivity, and stress. Journal of Human Psychopharmacology: Clinical and Experimental, 28(3), 238–247. https://doi.org/10.1002/hup.2313
McCabe, D., Lisy, K., Lockwood, C., & Colbeck, M. (2017). The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic review. JBI Database System Reviews & Implementation Reports, 15(2), 402-453. https://doi.org/10.11124/JBISRIR-2016-002965
Naveen, S., Siddalingaswamy, M., Singsit, D., & Khanum, F. (2013). Anti-depressive effect of polyphenols and omega-3 fatty acid from pomegranate peel and flax seed in mice exposed to chronic mild stress. Psychiatry and Clinical Neurosciences, 67(7), 501–508. https://doi.org/10.1111/pcn.12100
Polokowski, A. R., Shakil, H., Carmichael, C. L., & Reigada, L. C. (2018). Omega-3 fatty acids and anxiety: A systematic review of the possible mechanisms at play. Nutritional Neuroscience, 1–11. https://doi.org/10.1080/1028415x.2018.1525092
Singh, K. (2016). Nutrient and stress management. Journal of Nutrition & Food Sciences. 6 (4). https://doi.org/10.4172/2155-9600.1000528
Su, K. P., Matsuoka, Y., & Pae, C. U. (2015). Omega-3 Polyunsaturated Fatty Acids in Prevention of Mood and Anxiety Disorders. Clinical psychopharmacology and neuroscience : the official scientific journal of the Korean College of Neuropsychopharmacology, 13(2), 129–137. https://doi.org/10.9758/cpn.2015.13.2.129
Verma, P., & Mishra, S. (2014). Flaxseed: Functional Food Components & Therapeutic Role. Journal of Medical Science and Clinical Research, 2(9), 2274-2282.