A new study suggests that Omega 3 deficiency and suicide amongst soldiers might be related

Over the last few weeks we have talked about the link between Omega 3 fats and various mental disorders, including just recently discussing the results of a new study showing a link between ADHD, Omega 3 fatty acids and improvements in learning outcomes.

Just landed on our desk is a report of a new study which also talks about a related matter, the possible role of low levels of Omega 3 fatty acids in suicide.

This study has been reported on the website psychiatrist.com, and notes an escalation in the number of deaths by suicide amongst the US military over recent times.

Could Omega 3 deficiency and suicide be related somehow?

The study sought to determine whether deficiencies in the Omega 3 fatty acids, particularly DHA, were associated with an increased risk of suicide amongst members of the US military.

Participants in the study were active US military personnel.

The results of study were that the risk of death by suicide amongst US military personnel was 62 percent greater amongst those with a low serum DHA status.

In fact the evidence suggested that low levels of DHA were a stronger predictor of the likelihood of suicide than factors which are expected to be more powerful, and in particular whether or not the particular individual was exposed to the death of another soldier.

Of course this does not prove that a low level of DHA contributes to the risk of suicide, or causes suicide. Clearly there are other factors at work and amongst US military personnel, particularly amongst active personnel, and these must also be taken into account. But it would suggest that DHA deficiency may well rank up there with those other factors as potential contributing factors, and may be one of the biggest.

Suicide is a problem for the military

Levels of suicide in the US military personnel are much higher than levels of suicide amongst the general population. In fact the defence Department recognizes the problem of suicide among soldiers and is actively encouraging US service personnel to seek help where they feel and they need ti, as well as attempting to identify any soldier who may be particularly at risk.

There may also be an issue for the military as far as their food preparation goes. It was generally found that service personnel have low levels of DHA, and perhaps the military could consider improving the diet of soldiers by offering some Omega 3 fortified foods, although preferably by offering soldiers Omega 3 capsules, as Omega 3 fortified foods may not be all that effective.

However there is also no doubt that further study should be undertaken to ascertain what role low levels of Omega 3 fats, and DHA in particular, may play in increasing the risk of suicide.

It’s a fascinating question, and as more evidence comes to light we shall bring it to you.

Source of the study

New research is showing a link between ADHD, Omega 3 fatty acids and improvements in learning outcomes

Over the last few years there has been a number of studies about the link between Omega 3 and ADHD, as well as other learning and cognitive disorders and other mental disorders such as depression and postpartum depression.

Omega 3 fatty acids are good fats found primarily in fish oil, and most of us don’t get enough of the Omega 3 fats in our diet. This includes children.

There’s a new ADHD Omega 3 study out

A new study has now supported the conclusion that an adequate supply of Omega 3 essential fatty acids can help ameliorate the effects of ADHD.

One of the most well-known studies linking increased intake of Omega 3, and in particular DHA, is what is generally called the “Durham study”.

This was a trial undertaken in Durham in the UK where a group of students that were generally considered to be slower at learning were given Omega 3 supplements, and the conclusion was drawn that the children receiving the omega 3 supplements did better at school than those who did not.

Along with this study there have been others, not just in relation to ADHD, and find out more about the study you can read our article about ADHD, fish oil and learning.

The conclusions of the study, namely that more Omega 3 fatty acids, found primarily in fish oil, can help children with ADHD, have now been supported by a new Australian study published this month. 

The study concluded that low, or sub optimal levels of the Omega 3 fats may contribute to ADHD, as well as to other developmental problems.

75 children between the ages of 7 and 12, all with ADHD, were studied, and in particular blood levels were taken to ascertain their Omega 3 levels, and cognitive assessments were provided for the children to do. Other conclusions were that higher Omega 3 levels predicted lower levels of anxiety or shyness and that higher levels of DHA predicted “better word reading”, and that higher levels of Omega 6 contributed to poorer reading, vocabulary and spelling as well as attention.

It seems that there is strong emerging evidence of the link between Omega 3 and ADHD, and that children with ADHD will do better with optimal levels of omega 3 intake compared to children with ADHD with sub optimal levels of Omega 3 intake.

Source - the Australian study:

There’s Omega 3 in nuts, but should you be eating them?

As more and more people recognize the importance of Omega 3 fatty acids to health, more people are also looking for Omega 3 foods, in other words foods high in Omega 3 essential fatty acids.

And today we wanted to look at Omega 3 in nuts. Because nuts are a rich source of Omega 3 fats, and are also yummy, and should be good for you for other reasons as well. But there’s still some questions about the health benefits of eating nuts.

Nuts are high in fat.

Although there is Omega 3 in nuts they have a bad reputation, not necessarily well earned, for several reasons. Many people associate eating nuts with consuming high levels of fat, and assume that just because nuts are high in fat they are no good for you.

However avoiding nuts because of their high fat content reveals a basic misunderstanding of the role of fats in health.

It’s important to understand that there are different types of fats, and that not all are bad for you. In fact some are extremely good for you.

Saturated fat, which is the type of fat found primarily in animal products, is not good for you, and for this reason you should limit your intake of foods high in saturated fat. However Omega 3 fats, or what are often called the essential fatty acids, are fats which are extremely good for you.

However not all “Omega” fats are Omega 3. It is also possible to get Omega 6 fats, (and others), which, whilst important for your health, should not be consumed in excess.

The most common source of Omega 6 fats in our diet is vegetable oils, commonly used in processed foods. These are very high in Omega 6.

Researchers are beginning to understand that many of us now eat way too much Omega 6 fats, and not enough Omega 3. In the past we tended to eat roughly as much of the Omega 6 fats as the Omega 3′s, now there is a tendency to eat way more 6 than 3, and this is not good for us. There’s even a ratio for it, called the Omega 3 Omega 6 ratio. (Scientists love ratios.)

Nuts are high in Omega 3, however also contain 6 as well. For this reason many people who have begun to learn about the ratio assume that nuts are not good for you.

Confused about Nuts and Omega 3 yet?

It all becomes pretty confusing doesn’t it? Nuts and Omega 3 go together, but so, it seems, do nuts and Omega 6. To confuse the matter further nuts also have some saturated fat.

So should you eat nuts? Are they good for you?

Evidence says nuts are healthy, but……

There is scientific evidence that eating nuts can help protect you against heart disease. This may be because of those good essential fatty acids. Walnuts have also been shown to lower cholesterol.

And there is some evidence that Oleic acid, commonly found in olive oil, may help protect against heart disease. Almonds, for example, contain Oleic acid.

And there is emerging evidence that nuts may help with type II diabetes.

There’s even evidence that walnuts can help prevent breast cancer.

And yet nuts are also very high in calories, and so perhaps should be avoided for this reason, particularly if you’re watching your weight. Then again they are also high in fibre, which can help you lose weight.

And so it’s even more confusing.

And to make it even more so, there is the added argument about ALA, DHA and EPA. The Omega 3 fat in nuts is ALA, and it is generally accepted that this type of fatty acid is not nearly as important to your health as DHA and EPA, commonly found in fish. Find out more about this particular issue read our article about ALA Omega 3.

So there are no crystal clear answers about eating nuts. It all depends. However there are solid reasons why adding some nuts to your diet can be healthy, with some qualifications.

If you’re trying to lose weight eat nuts sparingly. There’s no doubt they’re high in calories.

And if you’re not trying to lose weight then eat nuts in moderation as well.

Whilst there’s Omega 3 in nuts, there’s better ways

But if you’re eating nuts for Omega 3, there’s better ways. The best Omega 3 rich food is fish, which gives you a supply of DHA and EPA, the 2 most important Omega 3 fats. 2 fish meals a week should ensure a basic level of Omega 3 intake, though we usually suggest that a daily fish oil supplement is by far the simplest and most cost-effective way to an adequate intake of Omega 3 fats.

By all means eat nuts, they’re yummy and nutritious, but in moderation. But they’re not the best Omega 3 food. The best Omega 3 food is fish.

Find out more about omega 3 for vegetarians and vegans from this video

We have spoken before about the best way for vegetarians and vegans to get their Omega 3 essential fatty acids.

We have talked in greater depth about Omega 3 for vegetarians in our article about Omega 3 in plants, and for more information please read that article.

However to recap briefly, the 2 most important Omega 3 essential fatty acids are DHA and EPA which are found in fish, and in small amounts in some other non-vegetarian or vegan food sources like beef and eggs.

However the Omega 3 fat found in plants is called ALA, and this is only beneficial in so far as it can be converted into DHA and EPA in the body, and this conversion is generally considered to be very poor.

And for this reason people who do not eat fish have some problems maintaining an adequate supply of the Omega3 fats through their diet.

Today we bring you a video by Joseph Hibbeln, MD about Omega 3 for vegetarians and vegans, that will give you some more specific advice.

Joseph Hibbeln works at the Laboratory of Membrane Biophysics and Biochemistry, investigating the role of Omega 3 fatty acids in various mental disorders. Find out more about Dr Hibbeln here.

Here’s his video, essential viewing for any vegetarian or vegan interested in learning more about how they can go about maintaining their intake of the omega 3 fatty acids.