The most well-known fatty acids in omega 3 fats are EPA and DHA, but which one is more effective for depression?
Many companies promote DHA as the most effective one, and a lot of formulas only contain DHA. This research may for that reason be a surprise.
The researchers reviewed 26 double-blind randomized placebo-controlled trials to estimate the efficacy of omega-3 fatty acids for the improvement of depression (Liao Y, et.al., 2019).
Compared with a placebo, EPA demonstrated clinical benefits in depression with an EPA dosage of 1g or more per day. The DHA formulations however did not show the same benefits.
To get these results the formulas had to include 60% or more of EPA at a dosage of 1 g or less per day.
According to this research you have to take at least 1g (1000mg) of EPA per day in a formula where the EPA content is at least 60% to get benefits for depression.
Yuhua Liao, Bo Xie, Huimin Zhang, Qian He, Lan Guo, Mehala Subramanieapillai, Beifang Fan, Ciyong Lu, Roger S McIntyre, Efficacy of omega-3 PUFAs in depression: A meta-analysis, Transl Psychiatry. 2019 Aug 5;9(1):190.
Most people that eat a western diet can benefit from increasing the intake of Omega 3 fatty acids since their diet usually contains too much Omega 6 from vegetable oils and saturated fat from dairy and other animal sources. Research has shown many health benefits from Omega 3 fat intake. Several studies are showing evidence that the protective benefits of fish oil prevent death from heart disease