Omega 3s May Help Ease Post-Partum Depression
DHA/EHA-rich foods can help relieve PPD symptoms
If you are concerned about your feelings of depression during or after pregnancy, seek help immediately. You are not alone.Post-partum Depression (PPD) strikes approximately 1 in 8 women, although many more women experience symptoms of milder depression and anxiety in the weeks and months following birth. For more information on depression during and after pregnancy, visit WomensHealth.gov.
OMEGA-3 FATTY ACIDS DHA & EHA MAY REDUCE DEPRESSION SYMPTOMS
Recent studies (such as one conducted by The University of Arizona College of Medicine in Tucson) have shown a link between a deficiency in omega-3 fatty acids (DHA & EHA) and post-partum depression. The good news? There is a promising reduction in PPD symptoms when new mothers boost omega 3 consumption on a daily basis.
MERCURY CONCERNS & SAFEST SOURCES
If you are concerned about potentially dangerous mercury intake by eating too much fish, you can choose from many safe sources of DHA/EHA, including certain low-mercury fish and vegetarian sources.
 Among the beneficial non-fish sources of omega 3 fatty acids are canola oil; flaxseed (seeds & oil); hempseed (seeds & oil); pumpkin seeds; walnuts & walnut oil; and omega-3 enriched eggs. When purchasing higher-priced omega-3 enriched eggs, make sure that they contain at least 225mg of omega-3's per egg. Many brands only contain 100mg, making the higher cost barely justifiable.
See our list below for other safe sources.
HOW MUCH DHA DO YOU NEED?
In the University of Arizona study, depression symptoms improved significantly over the couse of the 8-weeks study with as little as .5 gram of omega-3 fatty acids per day.
You can easily obtain that amount each day by eating any of the following:
- 2 omega-3 enriched eggs and 2 ounces of pumpkin seeds
- 1/2 tablespoon of flaxseed oil (add to a smoothie)
- 1 small tin of anchovies
- 2 ounces of salmon
- 1/2 ounce of walnuts
Below is a list of food sources rich in Omega 3s. Consume the Safest Sources every day; limit the Borderline Sources to no more the 2x a week COMBINED; avoid the high-mercury sources completely until you stop breastfeeding your baby (and then limit your intake).
| SAFEST SOURCES |
BORDERLINE SOURCES |
| Anchovies |
Catfish |
| Canola Oil |
Oysters (cooked; avoid Gulf Coast oysters) |
| Eggs, omega-3 enriched |
Salmon (farmed) |
| Fish oil supplements (derived from the fish body, not the fish liver) |
Shrimp |
| Flaxseed oil |
Trout |
| Hempseed oil |
HIGH-MERCURY SOURCES |
| Krill Oil |
King Mackerel |
| Pumpkin seeds |
Orange Roughy |
| Salmon (wild-caught) |
Red Snapper |
| Sardines |
Shark |
| Walnuts |
Swordfish |
| |
Tilefish |
| |
Tuna |
The Natural Resources Defense Counsel provides a printable wallet-sized card covering the mercury levels in a variety of fish.
There's no reason to wait until after your baby is born to start increasing your omega 3 intake. In fact, consuming omega 3s (especially DHA) throughout your pregnancy can do more than fortify your system for the hormonal dramas following birth; it will aid in your baby's neural development.
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