Compiled by Dr. Vaiva Bražinskienė

Omega-3 fatty acids and mental health. How are they connected?

Omega-3 fatty acids are essential for the normal functioning of the body. Their importance for health is very difficult to describe briefly, since these substances are part of the membrane structure of every cell in our body and perform many different functions, from suppressing inflammation to regulating the activity of more than a thousand different genes. When you look closely at the effects of omega-3, it can sometimes seem like a panacea that can solve all health problems. Of course, this is not true. Not all problems, but it can alleviate the course of many diseases, especially when it comes to the so-called "well-being diseases", such as cardiovascular diseases, asthma, allergies, rheumatoid arthritis, autoimmune diseases, depression, etc., which are caused by a decrease in omega-3 intake. Today I will talk about the connection between omega-3 and mental health, as well as obesity.

How are omega-3 fatty acids and brain function related?

DHA constitutes more than 90 percent of the polyunsaturated fatty acids in the brain, which corresponds to approximately 10-20 percent of all lipids that make up the brain, and is necessary for maintaining normal brain function. The amount of DHA is highest in the metabolically more active parts of the brain, such as the cerebral cortex, mitochondria and synapses.
Dietary DHA supplementation has been shown to improve memory and reaction time in healthy young adults who normally get little DHA through their diet. Other studies report similar results. It has even been shown that regular weekly consumption of fish increases the amount of gray matter in the brain . Gray matter is responsible for motor coordination, memory, and emotions.

Do omega-3 fatty acids affect our mental health?

Omega-3 fatty acids are part of the membrane structure of every brain cell (this is the structure that surrounds the cell, like a wall surrounding a city, and regulates what can enter and leave the cell). If they are missing, it becomes difficult, above all, to exchange materials between the cell and the environment and to send and receive signals from the environment. This directly affects memory, reaction time, ability to concentrate and focus.

Additionally, omega-3 fatty acids are processed in the brain into certain compounds that play a very important role as neurotransmitters in the endocannabinoid system (the same system that cannabis or CBD works through). They have many physiological functions, but this time I want to focus on their importance in mood and weight control.

Cannabis and omega-3 fatty acids activate the same buttons in the brain
A little history

Cannabis (Cannabis sativa) and its derivative, marijuana, are among the best-known psychoactive substances that humans have used since ancient times and are still among the most abused substances in the world. The world did not know what the main active ingredient in cannabis was until 1964, when Gaoni and Mechoulam first purified and determined the chemical structure of tetrahydrocannabinol (THC). Since then, studies of THC's synthesis and activity have begun. However, no major progress was made until 1988, when cannabinoid type 1 (CB1) receptors were discovered. It is the stimulation of these receptors, that is, THC can activate the CB1 receptor, that causes the effects characteristic of cannabis, a pleasant feeling of euphoria and relaxation, increased sensory perception (e.g. brighter colors), laughter, altered time perception and increased appetite, as well as other unwanted effects that may vary from person to person. After the discovery of CB1 receptors in the brain, it became clear that the body itself must have substances that stimulate these receptors and can cause an analogous effect to cannabis. Active searches began in 1992, and the first endocannabinoid (a substance naturally produced in the body that stimulates cannabinoid receptors) – anandamide – was discovered. The name comes from the Sanskrit word “ananda” (inner bliss) and emphasizes the connection to the effects of THC.

Interest in the endocannabinoid system has only grown. It is now known that this system is very important in regulating various body functions such as mood, appetite, pain, inflammation and more. Over time, new substances that stimulate cannabinoid receptors have been discovered. The first endocannabinoids discovered in the body are produced from omega-6 fatty acids (e.g. anandamide), and later (1999) the first endocannabinoid was discovered whose structure was based on DHA. A whole group of compounds are now known that are produced in the body from EPA and DHA and act by stimulating cannabinoid receptors . It is very important that their effect is several to several dozen times weaker than the effect of endocannabinoids produced from omega-6 fatty acids. And to feel good, it is very important to maintain a balance between omega-6 and omega-3 fatty acids.

So why doesn't a piece of mackerel give a cannabis effect?

In the search for the answer to why cannabis gives a pleasant feeling of euphoria and relaxation, the entire endocannabinoid system was discovered, with many functions and great importance for human well-being. The most interesting and unexpected twist in this story is the news that THC found in cannabis and substances produced from omega-6 and omega-3 via the endocannabinoid system bind to the same receptors, stimulate them and basically have the same effect. The question is why does taking a spoonful of omega-3 supplements or eating a piece of mackerel not produce a cannabis effect? ​​The answer is very simple. If we compare the stimulation of CB1 receptors to driving a car, THC is accelerating at full throttle, endocannabinoids from omega-6 constantly exceed the speed limit, and substances from omega-3 drive at or below the legal speed limit.

So what? Constantly speeding or speeding irritates our endocannabinoid system. This leads not only to physical health problems (metabolic disorders, obesity, diabetes, cardiovascular diseases, etc.), but also to anxiety, paranoia, depression, cognitive impairment and more. (all of which are also called "weed" side effects).

So maybe cannabis from fish no longer works?

It might seem as if the CB1 receptors are washed away by a sea of ​​natural endocannabinoids from omega-6 or omega-3, so that there would be no effect after consuming cannabis? Unfortunately not. THC has the strongest grip on the CB1 receptors and, like a Chuck Norris, it drives everyone else away and reaches its goal. The endocannabinoids can only watch sadly as THC takes their place and "gasses on", no matter how much they resist.

However, there is a slight difference between endocannabinoids produced from omega-6 and omega-3. Endocannabinoids from omega-6 are naturally stronger than those from omega-3 and bind more easily to CB1 receptors. To avoid overstimulation, endocannabinoids from omega-3 should be at least twice as abundant as those from omega-6 , and substances from omega-6 should be significantly depleted in the competitive struggle for the receptor. Problems arise when there is a lack of omega-3 in the diet and endocannabinoids from omega-6 occupy the CB1 receptors without resistance, causing us to start "driving at a higher speed than allowed".

Do omega-3s really affect mood?

It is now known that a diet rich in omega-3s can have a positive effect on the neurological functions of the endocannabinoid system. In a study investigating the relationship between diet, brain activity, and the endocannabinoid system, mice were fed a standard American diet rich in omega-6 fatty acids and low in omega-3s, and their behavior and brain function were monitored. Mice that were omega-3 deficient had altered brain activity and cannabinoid receptor activity in brain regions linked to emotional behavior and mood disorders. Simply put, mice whose diets lacked omega-3 fatty acids developed behaviors similar to depression. This effect was not observed in mice that were fed a balanced diet rich in omega-3s.

This study reveals a possible mechanism by which omega-3 deficiency may play a role in the development of depression or other mood disorders. The scientific community is already talking about the fact that a lack of DHA may be one of the factors that increases the risk of suicide.
Many studies have also been conducted to investigate the association between prenatal and postnatal depression and dietary omega-3 deficiency. There are mixed opinions and more research is needed, as results vary depending on the timing and dosage of omega-3. However, more than one study reports that omega-3 deficiency is linked to a higher risk of prenatal and postnatal depression.

So, as incredible as it may sound, the reasons for your bad mood may lie in the lack of omega-3 in our diet. Of course, it is important to understand that it is not only a lack of omega-3 that disrupts our mental health. There can be many different reasons for this.