Chapter 32: 6,000mg Of Fish Oil A Day

The groundbreaking omega-3 antidepression diet and brain program, The Omega-3 Connection, by Andrew L. Stoll, M.D. 

This is an excellent book.  Reading it has kept me motivated to be consistent in taking fish oil.  Quoted from the front flap of the book:

"In his groundbreaking research, Stoll found that omega-3 fatty acids, already known for their importance in preventing heart disease, Crohn's disease, rheumatoid arthritis, and cancer, play a crucial role in mental health---regulating and enhancing mood, sharpening memory, and even aiding concentration and learning.  And these remarkable substances, so essential to our health, are found abundantly in common fish oils and other sources.

The bad news is that even though omega-3 fatty acids have played a critical role in our evolutionary past, these extraordinary substances have been depleted by our Western diet and lifestyle, and the resulting nutritional imbalance seems to have led to a sharp rise in heart disease and depression.  By contrast, in Japan and other countries where fish consumption is high, both heart disease and depression rates are low."

Andrew L. Stoll, M.D., is Director of the Psychopharmacology Research Laboratory at McLean Hospital in Boston and an Assistant Professor of Psychiatry at Harvard Medical School, as well as the recipient of the 1999 Klerman Award from the National Alliance for Research on Schizophrenia and Depression for the studies described in this book.  He is the author of dozens of academic papers.  This is his first book for the general public.

Part of my depression treatment plan from the Amen Clinic is to take 6,000mg of fish oil every day.  I was taking 2,000mg before I went to the clinic.  This is what I learned about omega-3 fatty acids from the Amen Clinic:

"The brain is 60% fat.  All of our 100 billion nerve cells are lined in essential fatty acids.  Low levels of omega three fatty acids have been found in ADD, depression and dementia.  Omega- 3 fatty acids (found in fish and flax seed oil) taken at a dosage of 2,000 to 6,000mg daily can be a beneficial augmentation for mood stabilization.  High quality fish oil is usually best as it has higher levels than flax seed oil to boost the levels of  omega-3 fatty acids in the brain.  We often recommend NeuroEPA for people who have more ADD type issues, and NeurOmega for people who have more mood or overfocused issues.

Research in the last few years has revealed that diets rich in omega-3 fatty acids may help promote a healthy emotional balance and positive mood, and may help us maintain a healthy mental status in later years.  Researchers speculate that a diet rich in the omega-3 fatty acid DHA, found in fish oil, may help promote a healthy emotional balance and positive mood in part because DHA is a main component of the synaptic membranes in the brain.  Researchers in another study found that people with a healthy emotional balance and positive mental outlook tended to have higher levels of DHA in their red blood cells.  A Danish team of researchers compared the diets of 5,386 healthy older individuals and found that the more fish in a person's diet, the longer the person was able to maintain a healthy mental status.  Here are sources of good and bad dietary fat.

Good fat sources:  anchovies, avocados, Brazil nuts, canola oil, cashews, flax seed oil, green leafy vegetables, herring, lean meats, olive oil, peanut oil, Pistachio nuts, salmon, sardines, soybean oil, trout, tuna, walnuts, whitefish.

Bad fat sources:  bacon, butter, cheese (regular fat) cream sauces, donuts, fried foods, such as potatoes/onion rings, ice cream, lamb chops, margarine, potato chips (fried), processed foods, steak and whole milk."

In the video below, Dr. Mark Hyman talks about getting healthy omega-3 fatty acids without adding mercury poisoning from eating fish.

Can Healthy Omega 3 Fatty Acids Give You Mercury Poisoning

 

Foods Rich in Omega-3 Fatty Acids

Dietary Sources of Essential Fats EPA, DHA, and ALA

Aug 28, 2009 Jennifer Murray

The three most nutritionally beneficial omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Research suggests these omega-3 fatty acids are better absorbed by the body when obtained from food rather than omega-3 supplements. Although fatty fish is known as the best source of omega-3s, there are many other foods that contain these health boosting fatty acids. 

 

Food Sources of EPA and DHA

EPA and DHA omega-3s are mainly found in fish, especially cold-water, high-fat varieties such as:

• Albacore tuna
• Sardines
• Salmon
• Mackerel
• Atlantic herring
• Swordfish
• Lake trout

 

Sources of Alpha-linolenic Acid 

Since the body cannot make ALA, this fatty acid must be consumed in the diet.  Approximately 35 percent of ALA found in food is converted to EPA and DHA.  Good sources of ALA include:

• Flaxseeds and flaxseed oil
• Soybeans and soybean oil
• Walnuts
• Brazil nuts
• Soy nuts
• Olive oil
• Hemp seeds
• Pumpkin seeds

Read more at Suite101: Foods Rich in Omega-3 Fatty Acids: Dietary Sources of Essential Fats EPA, DHA and ALA http://www.suite101.com/content/foods-rich-in-omega3-fatty-acids-a143527#ixzz15xxALUjT


I have been taking 6,000mg of fish oil since I returned from the Amen Clinic on March 14, 2010. This is the fish oil I take; it is recommended by Mark Hyman, M.D.

Metagenics, EPA-DHA Extra Strength Enteric Coated: Serving 2 capsules
2/breakfast  2/lunch  2/dinner
EPA 600 mg, DHA 400 mg sardine, anchovy, herring.

I am hoping the fish oil I have been taking will be part of the puzzle of healing the depression and ADHD symptoms I am experiencing.  After I lowered the dose of Effexor XR to 225mg, the depression symptoms increased.  I am now back on 300mg of Effexor XR, and have raised the dose of Luvox up to 50mg in the morning and 50mg in the afternoon.  

Previously, 300mg of Effexor XR was causing insomnia because of too much norepinephrine; and 50mg of Luvox was not giving me enough calming serotonin to create a balance.  I will see if 100mg of Luvox will give me enough serotonin to equalize the two neurotransmitters.  I am so ready for this to happen! =)