Purified omega-3 fish oil is an effective, natural alternative for depression in pregnancy

Another study has reported that pregnant women who were depressed improved by taking omega-3 fish oil supplements during their pregnancy, as reported in the Journal of Clinical Psychiatry (Su, et al. 2008).

In this study, depressed pregnant women were given either 3.4 grams of omega-3 or placebo (a look-alike pill without omega-3) for 8 weeks. Research scientists then scored all the women (the researchers did not know which women were taking fish oil and which were not). The pregnant women who took fish oil became less depressed, compared to the other women. The improvements with fish oil were seen in all of the measurement tools used by the researchers.

We often underestimate the severity of depression. Depression can be a serious medical condition with serious risks. Depression happens in adults and is on the rise among children and seniors. It also happens during pregnancy. Effective and safe treatment in the US and Canada is questionable, despite the money spent on medical research. Most people who take antidepressants do not stay on the drugs. The reasons people cite are negative side effects (weight gain, decreased sex drive) or they simply don’t get better.

Why do we care about omega-3 fish oil, depression and pregnancy? We care for many reasons. In addition to limited options for medical therapy for women during pregnancy, the associated side effects, some women who take the medicines find they don’t work. Some women don’t want to take prescription medicines while pregnant and some women can’t afford medical care. And when we don’t feel good (aka depressed) we don’t take as good of care of ourselves (you don’t have to be pregnant to know that!). Lack of good self care has consequences, like poor nutrition, too little exercise, isolation, troubles with sleep and handling stress. These consequences can affect the rest of the family, such as readiness of the family and home for the new baby, preparing nutritious family meals, etc. You don’t have to be pregnant to know that depression affects family and friends. The pressure in our culture to be happy while pregnant doesn’t help.

The good news is that purified fish oil is natural, good quality fish oil is available, and here we see another study showing that it is effective. This study complements other the studies showing that omega-3s from fish oil can reduce depression in pregnant women, without unwanted side effects.

The most critical issue regarding supplementation during pregnancy is purity of product. I assure you that PharmaOmega fish oil products are purified. They are also concentrated, so you get more of the good stuff, the EPA and DHA, per capsule.

Study citation: Su KP, Huang SY, et al. Omega-3 fatty acids for major depressive disorder during pregnancy: results from a randomized, double-blind, placebo-controlled trial. J Clin Psychiatry, 2008; 69:644-651

Vitamin D and our children

This morning ABC news aired a documentary about the lack of vitamin D in children in the United States. The disease called rickets, also known as ‘brittle bone disease,’ is back. Rickets is preventable with proper nutrient intake.

Vitamin D is a vitamin made in the body from sun exposure, and also found in some foods. Vitamin D is used to build strong (dense) bones, develop a stronger immune system and improve absorption of calcium. Kids are not getting enough vitamin D.

What’s happening today, is that kids are wearing sunblock when playing outside, and this blocks natural production of vitamin D. Then, many children are not eating foods with vitamin D. It’s a conundrum! Children’s bones and immune systems are paying the price.

What’s unfortunate about vitamin D, just like omega-3s, is that most people don’t know they have too little until it’s too late. The good news is that supplementation works.

For children, PharmaOmega makes a product called ‘Child’. Child provides 200 IU of the best form of vitamin D plus 350 mg’s of omega-3s in 2 very small 'pea sized' capsules. This is more omega-3 per serving than any other product for children, and it has important vitamin D as well. Kids can take 2 or 4 capsules (depending on their age) with or without a multiple vitamin.

Keep life simple and remember, nutrition only works when the nutrients are consumed!

Why is Dr. Oz missing EPA?

On ABC news this morning, Dr. Mehmet Oz, a regular expert-guest on The Oprah Show, discussed lifestyle measures for preventing heart disease. He spoke about the differences in risk with apple vs. pear shaped bodies, waist measurement relative to height (best if waist is less than half of height), the impact of stress, the importance of sleep, etc. All good information.

But when it came to recommending omega-3 fats, known to be vital to cardiac health, Dr. Oz, once again, gave recommendations only for DHA, and not EPA. DHA is one of the 2 functional omega-3 fats, but some of the best evidence for prevention of heart disease is attributed to EPA and how EPA works in the body.

I sure would like to discuss this with Dr. Oz, and welcome the opportunity to show him the scientific evidence.

Could fish oil omega-3s have prevented Tim Russert's death?

Like you, I heard the tragic news on Saturday morning. I was struck by how shocked and saddened I was by the loss of someone I really didn't know, yet just like Peter Jennings, I lived like I knew Tim Russert. My heart goes out to the Russert family.

At first I wasn't sure if my sadness was due to the disruption this will be to my Sunday morning ritual of watching him on Meet the Press (selfish of me), or the loss of a skilled journalist who worked hard to identify and bring-a-voice to genuine issues in this country, or simply the loss of a 58-year-old man who had a great smile, before his time.

Personally, it's a bit of all of the above, and as a Nutrition Scientist I consider the science and am frustrated by the lack of public knowledge. In the research arena we know that consumption of EPA and DHA from fish oil significantly reduces risk of sudden cardiac death by a whopping 36 – 60%. Powerful information that has not reached the public.

Given that two-thirds of the time, sudden cardiac death happens in people without indication of heart disease and their first sign of heart disease is death, IF we could do something about it, shouldn’t we? We can.

13 years ago a study involving 885 adults reported that those with a higher intake of omega-3s from seafood (EPA and DHA) had a 60% lower risk of sudden cardiac death compared to those with a low intake of omega-3s (JAMA, 1995). Sixty percent! There was a 10-times higher risk for unpredicted heart-related death in people who consumed no omega-3 EPA and DHA. The ‘higher’ intake of omega-3s was just below 500 mg omega-3 EPA and DHA, about half of what the American Heart Association currently recommends for prevention (not treatment). We know alot more about fish oil today.

This month, a scientific paper reviewed several types of studies, looking at omega-3 intake and risk for cardiac death (AJCN, 2008). Combined results from 15 large studies are these: Risk of sudden death was reduced by 36% from consuming only 250 mg omega-3 per day. The paper also discussed 4 clinical trials. The summary: Whether you have heart disease or not, you can reduce your risk of sudden cardiac death up to 33% with omega-3s.

Your Take Home Message: More than half of the people who die from sudden cardiac death have no indication of heart disease and their first indication is death. Evidence shows you can reduce your risk for a heart-related death up to 36% from consumption of EPA and DHA omega-3. Experts agree a minimum of 700 mg EPA + DHA per day is best, and 1000 mg is a better minimum intake for those at risk. These are minimum levels. I’m referring to mg of EPA and DHA, not mg of fish oil. Read the label.

PS. I look forward to the day when simple-to-do and proven Nutrition Prevention prevails in our culture. Research suggests that more unwarranted deaths could be prevented. Granted, I do not know if Mr. Russert consumed fish oil, nor do I know his health details. Regardless, please use this information for good.

Omega-3s around the dinner table

I sat around a dinner table on Saturday evening with a group of folks I had not met before. Conversations moved from events of the day, movies at the box office, to health. A 20-something woman was waiting to learn if she were pregnant. An elderly man who had retired from the national parks service mentioned his arthritic pain.

Knowing the research as I do, I knew that both the younger woman and older man would benefit significantly from supplementing with omega-3 fish oil.

In regard to the young woman, we know in the science ‘world’ that a pregnant woman’s level of omega-3 at conception and during pregnancy impacts the child’s health in youth and adulthood. The baby’s growth and development (in regard to the brain, eye, nerves and immune function) are dependent on omega-3s, and the child’s risk for chronic diseases in adulthood is influenced as well. And mothers benefit from having enough omega-3 – her mood, heart and metabolism. Mom and babe need at least 400 mg of omega-3 per day, and they get more benefit from around a gram of EPA and DHA daily. Must be a purified source. I sat there, knowing that most people don’t know these new research findings.

And for the older gentleman, clinical research has shown that consuming 3 – 6 grams of EPA and DHA from fish oil measurably reduces arthritic pain in adults with rheumatoid arthritis (RA). This has been shown in several human studies. These omega-3s complement standard medicines for rheumatoid arthritis and experts in the field recommend taking them together. Many people with joint pain get benefit from taking the right dose of the right product from omega-3s alone, if they take it long enough. It depends on one’s health history and current lifestyle.

Then, I thought to myself, if I say out loud that omega-3s from fish oil could benefit both people, the dinner guests would think that omega-3s are miraculous and/or I’m crazy; what does RA and pregnancy have in common?

Well, the truth is, omega-3 fish oil does help both of these conditions and the connection is pretty simple. It has to do with tissue (cellular) levels of omega-3s; their influence on inflammation, nerve transmission, cellular communication and basic nutrition! Omega-3s are required for normal human health and we are not getting these essential vitamins in our diet.

Because the health status of people in my life matter, I choose to mention omega-3s at dinner, and promised to follow-up the next day.

Want a longer life? Read on....

I have just returned from a 5-day scientific meeting focused entirely on fatty acid health and nutrition. The meeting was convened by the International Society for the Study of Fatty Acids and Lipids (www.ISSFAL.org).

My brain is full, but the ‘take-home’ message is clear. Eat omega-3 fats, the ones found in fish and omega-3 fish oil supplements, as if the length of your life and health depends on it, because it does. This may sound sensational but it’s supported by good evidence. Remember, EPA and DHA omega-3s are essential fat vitamins; our body can’t make them, we must eat them, and most Americans don’t eat enough. That we know for sure.

The research community knows that omega-3 from fish oil is required for proper heart and brain function. Consuming omega-3s reduces your risk for heart disease and here are two research findings that are not often discussed. (1) Having omega-3 (EPA and DHA) in your blood when having a heart attack will remarkably reduce your risk of dying in a first heart attack, and, (2) omega-3s significantly influence how your blood and immune system respond to a heart attack – the plaque and inflammation. Simply put, a cardiovascular ‘event’, as they call it in the hospital, is a big ‘hit’ to the immune system – plaques burst, inflammation peaks. How your body responds in the following seconds and minutes depends on your ability to manage inflammation. The amount of EPA and DHA in your body influences your immune and inflammatory response.

And one more thing – taking omega-3 EPA and DHA reduces resting heart rate. A lower resting heart rate is correlated to living longer.

At times like this I just love my field of nutrition. Do you know of any other nutrient with these profound effects? If so, please write me.

No Magical Mystery Tour

Today, the makers of Airborne agreed to pay 23 million to settle a class action law suit for allegedly making false claims. I’ve worked in the dietary supplement industry, with research and education, for over 15 years.

This is what I know:

There is good clinical evidence for some nutrition supplements.

Dietary supplement companies are not permitted to make claims for health conditions (even when there is good evidence in humans).

Consumers respond to claims, that is, they buy products that claim ‘to cure’ (this supports the TV weight loss ads).

Very often, the benefit of a nutritional supplement is in ‘Prevention’. Most consumers do not respond to ‘Prevention’ claims. Most wait until they have a problem, then look for a cure. It often costs much less to prevent a condition, especially if you know you are at-risk. It takes doing something.

Finally, regulators who have the authority to regulate claims have turned an eye for so long, the situation has become difficult to manage.

What are dietary supplement companies to do?

Taking good quality fish oil on a regular basis prevents heart attacks (companies can’t say this). CLA prevents weight gain (people buy products to loose weight, not prevent gain even though preventing gain would reduce the need for weight loss, and likely be more successful). CoQ 10 should be supplemented by people on statin drugs (doctors don’t know this).

It is crazy that people think they can eat fast food 3-4 times a week, then take a natural product to reverse the damage. It is ridiculous for people to think they can smoke for 20 years, then take a supplement to keep them from getting sick.

This is no Magical Mystery Tour. The dietary supplements that work, work with your body to prevent disease and promote health. They don’t replace lifestyle and they don’t save a life of unhealthy habits.

In regard to the Airborne situation, stating that something ‘supports immune function’ will not sell as much product as ‘miracle cure buster’. If it’s true that the makers of Airborne falsified credentials and clinical research, that is absolutely unforgiveable. In my opinion, that deserves reprimand.

For myself, I am on an airplane 2-3 times a month, and before I travel, I take an extra dose of vitamin C. That is for prevention, I want it in my body when I’m exposed to germs and viruses. Prevention works.