Fish - secret weapon against depression

Christiane Fux studied journalism and psychology in Hamburg. The experienced medical editor has been writing magazine articles, news and factual texts on all conceivable health topics since 2001. In addition to her work for, Christiane Fux is also active in prose. Her first crime novel was published in 2012, and she also writes, designs and publishes her own crime plays.

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Good for the heart, good for the brain: fish is a medical jack-of-all-trades. But can salmon & co also prevent depression?

Doctors and gourmets alike swear by it: fish. Tasty and digestible. Supplier of the highest quality protein. And of course there are the super healthy omega-3 fatty acids, which the fatter marine specimens in particular provide in abundance.

The fatty acids, especially docosahexaenoic acid (DHA), are one of the main reasons why fish has repeatedly come out on top among the healthiest foods. The fatty substance is good for the heart and blood vessels.It apparently prevents the formation of plaques that stiffen, constrict and make the arteries sick.

Goo for the brain

Omega-3 fatty acids are also important for the brain to run like clockwork. DHA plays a key role in this. Memory, logic, creativity - the brain needs the fatty acid to function properly. And in this context, another health area opens up for the water dwellers: mental health.

More fish, less depression

This is indicated by a large overview study that takes into account a total of 26 studies on this topic. It shows that people in Europe who eat a lot of fish are less likely to develop depression. Men who eat fish more often have a 20 percent lower risk of developing depression than men who spurn fish. In women, having a lot of fish lowers the risk of disease by 16 percent.

“A high consumption of fish could prevent depression,” conclude the authors headed by Fang Li from Qingdao University in Shangdong. The emphasis is on "could". Because the simultaneous appearance of two phenomena is no proof that they are also directly related. For example, people who live near water could benefit mentally from the beautiful landscape and also eat more fish. Of course, the researchers in the respective study tried hard to remove all possible influences from the results: "But there can still be unknown factors that have not been taken into account," Li told

Little omega-3, higher risk of suicide?

It seems likely for some time that omega-3 fatty acids could actually have a direct influence on mental balance: Their content in the cell membranes of the red blood cells is particularly low in people with depression. And therefore most likely also in the membranes of the synapses in the brain, which are naturally difficult to examine in living people.

Pregnancy depression in women who despise fish

The fact that pregnant women and new mothers often slide into depression could also be related to an inadequate omega-3 supply. In fact, the unborn child urgently needs omega-3 fatty acids for brain development. It taps into the mother's population, whereupon the mirror sinks. If she does not compensate for this through diet, for example with fish, the risk of depression apparently increases - even up to six months after the birth.

Communication aid for nerve cells

In fact, omega-3 fatty acids have a direct influence on the thinking organ: Do they work? on the cell membranes of the neurons and promote networking and communication between the nerve cells. In addition: "They influence the level of dopamine and serotonin," says Li. These two messenger substances play a decisive role in the development of depression. “In addition, high-quality proteins, vitamins and minerals that fish supplies could have a preventive effect on depression,” add the authors of the meta-study.

Relation shown for Europe only

This, however, has one flaw: the US studies did not find the connection between high fish consumption and low risk of depression. This was only successful in the ten European studies - but there it was clear. "It is possible that the number of participants in some studies was not large enough to show the effect," says Li. But the different types of fish and the way they are prepared could also play a role.

Twice a week

And one more crucial question remains: How much fish should there be? Since the different studies established the criteria for high and low fish consumption very differently, no specific consumption recommendation can be derived from them. The current guidelines for general medicine recommend at least twice a week, preferably fatty sea fish such as mackerel, salmon or herring - albeit for heart protection. Not every German can do that - the per capita consumption per year in this country is 14 kilograms - in contrast, Germans eat 80 kilograms of meat per year.

Fish oil in capsules

Food supplements do not necessarily compensate for the fishy moodiness - at least as far as mental functions are concerned. Countless people swallow fish oil capsules in the hope of improving their brain function and averting Alzheimer's. It is doubtful that this will work. Corresponding studies could not prove the effectiveness. According to studies, however, the yellow oil bombs already have a protective effect on the vessels.

Fish on the table

Back to the overview study: Despite the limitations described, it is important. It provides a possible perspective for preventing depression - and far too little is known about this so far. In Germany, almost every third person experiences a depressive episode once in their life. An estimated four million people in this country are currently suffering from this terrible disease of the mind, which robs people of everything that makes life worth living: joy, interest, lust for life, social contacts, energy, hope. If a serving or two of fish a week can save you from that, it's definitely worth a try.

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