Fish oil to ward off depression. Not just fish oil, vitamins, minerals, fatty acids like omega-3, essential nutrients could all be crucial to mental health too, some researchers say.
In 2002, Bernard Gesch, a physiologist at Oxford University, investigated the effects of nutritional supplements on inmates in British prisons. Working with 231 detainees for four months, Gesch gave half the group of men, ages 18 to 21, multivitamin, mineral and fatty-acid supplements with meals. The other half received placebos.
AdvertisementDuring the study, Gesch observed that minor infractions of prison rules fell by 26 percent among men given the supplements, while rule-breaking behaviour in the placebo group barely budged. The research showed more dramatic results for aggressive behaviour. Incidents of violence among the group taking supplements dropped 37 percent, while the behaviour of the other prisoners did not change.
Gesch's findings were recently replicated in the Netherlands, where researchers at Radboud University in Nijmegen conducted a similar study for the Dutch National Agency of Correctional Institutions. Of the 221 inmates, ages 18 to 25, who participated in the Dutch study, 116 were given daily supplements containing vitamins, minerals and omega-3 for one to three months. The other 105 received placebos. Reports of violence and aggression declined by 34 percent among the group given supplements; at the same time, such reports among the placebo group rose 13 percent.
Gesch is quick to emphasize that nutritional supplements are not magic bullets against aggression, and that these studies are just "promising evidence" of the link between nutrition and behaviour. "It is not suggested that nutrition is the only explanation of antisocial behaviour," he says, "only that it might form a significant part."
But Gesch is just as quick to emphasize that there is no down side to better nutrition, and in prisons in particular, the cost of an improved diet would be a fraction of the cost of other ways of addressing the problem of violence among inmates.
Still, the menu in British prisons hasn't changed in the five years since Gesch published his results, even though the former chief inspector of prisons in the UK, Lord Ramsbotham, told the British newspaper The Guardian last year that he is now "absolutely convinced that there is a direct link between diet and antisocial behaviour, both that bad diet causes bad behaviour and that good diet prevents it."
Yet the effect of nutrition on psychological health and behaviour is still controversial, at least in part because it is so hard to study. Our moods, emotions and actions are influenced by so many factors: everything from our genes to our communities to our personal relationships. How can the role of diet be isolated among all these competing influences? That's exactly why Gesch conducted his study in prisons. In a prison, there are far fewer variables, since all detainees have the same routine. Do the results of the inmate trials reach beyond the prison walls? Gesch thinks so: "If it works in prisons, it should work in the community and the society at large. If it works in the UK and in the Netherlands, it should work in the rest of the world."
Another place improved nutrition seems to be working is in the city of Durham in northeastern England. There, Alex Richardson, a physiologist at Oxford University, conducted a study at 12 local primary schools. The research examined 117 children ages 5 to 12, all of whom were of average ability but were underachieving.
Instructors suspected dyspraxia, a condition that interferes with co-ordination and motor skills and is thought to affect at least 5 percent of British children. Possible signs of dyspraxia may include having trouble tying shoelaces or maintaining balance, for example. The condition frequently overlaps with dyslexia and attention deficit hyperactive disorder (ADHD), and is part of a range of conditions that include autistic-spectrum disorders.
Half the group of children in Richardson's study was given an omega-3 supplement for three months; the other half received an olive oil placebo. The results: Children given the omega-3 supplements did substantially better at school than those in the control group. When it came to spelling, for example, the omega-3 group performed twice as well as expected, whereas the control group continued to fall behind.
Of course, Omega-3 is not the only answer to ADHD, autism, dyslexia, dyspraxia or other psychological or behavioural disorders, which also include Alzheimer's disease. Studies like Richardson's suggest, however, that it may play an important role in stimulating the brain, keeping it healthy and helping it ward off debilitating conditions.
The World Health Organization (WHO) estimates that the number of people with psychological disorders will double by 2020 -- and that around that time, depression will surpass heart and vascular disease as the No. 1 most preventable cause of death. The WHO adds that psychological disorders account for four of the 10 most common causes of disability and that a quarter of the general population will be affected by them at some point in their lives.
Diet could well play a central role in all this. The quality -- and quantity -- of the food we eat has increased dramatically over the past century or so. But we are eating more and more processed foods, which contain less and less of the essential minerals, vitamins and fatty acids that appear to be so crucial for mental health. Tomato juice, for example, contains 64 percent less vitamin C, 49 percent less carotene and 17 percent less niacin than a fresh tomato.
Gesch says we "seem to have made unprecedented changes to human diets in recent years with little or no systematic evaluation of the effects on our brain or behaviour." He wants to reverse "high-calorie malnutrition" by encouraging nutritionists, physicians and educators to concentrate not just on calorie intake but on the consumption of nutritional components like vitamins, minerals and fatty acids as well.
Health authorities recommend a minimum of 400 grams (14 ounces) of vegetables and fruit each day, but lots of people don't even come close to that. And even those who do eat lots of fruit and vegetables often don't get the full nutritional benefit because intensive farming has depleted the soil of key minerals.
So what's a consumer to do? Eat fish. Working with the U.S. National Institutes of Health (NIH), American physician and psychiatrist Joseph Hibbeln compared data on fish consumption with figures on depression and murder in a large number of countries around the world. Fish are a rich and ready source of omega-3. In countries in which fish consumption is low, like New Zealand, Hibbeln found the likelihood of suffering from depression was up to 50 times greater than in countries where it is high.
Based on this and other research, the WHO concluded in a report last year: "Certain dietary choices, including fish consumption, balanced intake of micronutrients and a good nutritional status overall, also have been associated with reduced rates of violent behaviour."
How can something like omega-3 have such an impact on behaviour and psychological health? Communication between the nerve cells in the brain depends on the circulation of neurotransmitters, such as serotonin and dopamine. Low serotonin levels are associated with an increased risk of suicide, depression and violent behaviour.
Omega-3, a long, flexible molecule, appears to facilitate the circulation of neurotransmitters like serotonin in the brain, thus boosting communication among nerve cells. And nerve cells that talk a lot with each other make new connections in the brain, a process crucial for learning. Less flexible fatty acids than omega-3, though, do not as efficiently support the chatter.
Hibbeln's work has shown that the brain tissue of Americans is different from that of the Japanese. American cell membranes contain much higher levels of the less flexible omega-6 fatty acids; Japanese cell membranes are significantly richer in omega-3. Processed foods happen to be rich in omega-6, and Americans eat a lot of them. These omega-6 fatty acids seem to have displaced the omega-3 fatty acids found so abundantly in fish, of which the Japanese are so fond.
Other studies have found that depressed patients and children with ADHD and autism are deficient in omega-3. So some scientists speculate that this change in the fatty acids contained within our brains could be causing the modern rise in psychological disorders.
More research is certainly called for, but an organized switch to vitamins, minerals and fatty acids should be orchestrated. At the very least one stands to gain in physical health!
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