Brain Health: Omega-3 fatty acids reduce anxiety

Salmon is an excellent source of anti-inflammatory omega-3 fatty acids. Select wild-caught Alaska salmon to reduce environmental impact.By Dr. John

The typical American diet, based largely on grains, added sugars and fats, and dairy, is pro-inflammatory. Recent studies suggest low-grade chronic inflammation affects neurological function, including the frontal pathways of the brain.

On July 19, a research study published in Brain, Behavior and Immunity revealed dietary omega-3 fatty acids decrease anxiety by reducing inflammation.

The randomized controlled 12-week trial included 68 volunteer medical students. Half received omega-3 supplementation and the other half, placebo. Psychological surveys measuring anxiety, stress, and depression, and blood samples measuring inflammatory cytokines were obtained "during lower-stress periods as well as on days before an exam." As reported by EurekAlert, even though the school had changed its curriculum by eliminating the stressful clustering of medical exams over a 3 day period, students "receiving the omega-3 showed a 20 percent reduction in anxiety compared to the placebo group." There was no change in depressive symptoms.

The reduction in anxiety appears to be modulated by a decrease in cytokines. Students taking the omega-3 supplements had a 14% reduction in the cytokine interleukin-6. The study concluded:

These data suggest that n-3 supplementation can reduce inflammation and anxiety even among healthy young adults. The reduction in anxiety symptoms associated with n-3 supplementation provides the first evidence that n-3 may have potential anxiolytic benefits for individuals without an anxiety disorder diagnosis.

So, are you stressed or anxious? Stick to the Paleo diet to reduce brain inflammation. Eat plenty of fish. Still anxious? Supplement with omega-3. 

Links

• Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. - PubMed
• Omega-3 reduces anxiety and inflammation in healthy students - EurekAlert
• The Standard or Average American Diet - PaleoTerran 
• Inflammation impairs frontal lobe brain function - PaleoTerran
• An "Insight of the Decade": Chronic inflammation kills - PaleoTerran