Seafood is a great source of amino acids, omega-3 fatty acids, zinc, iodine, iron, calcium, selenium, and vitamins B12, A, and D, many of which are beneficial for mood disorders.
Fish in the diet has a positive impact on depression
A number of studies have found that including fish in the diet has a positive impact on depression, especially those that refer to traditional diets (the famous one is by Jacka and colleagues) and the Mediterranean diet (there are a number of studies by Sanchez-Villegas et al). A study from Finland found that the prevalence of depression was lower in countries where consumption of seafood is high.
When it comes to diet and nutrients there is much more research on depression than anxiety, so when my book The Antianxiety Food Solution was published in 2011, I wrote the following:
Given the link between anxiety and depression, it’s possible that seafood consumption could also help reduce the incidence of anxiety.
A study that now shows reduced anxiety with fish consumption
We have a study that now shows this: Reduced anxiety in forensic inpatients after a long-term intervention with Atlantic salmon
In the study, 95 male forensic patients were randomly assigned to one of two groups:
- a Fish group where they consumed Atlantic salmon three times per week from September to February OR
- a Control group where they consumed other protein sources such as chicken, pork, or beef three times per week, also from September to February
The paper lists the incidence of the following disorders amongst the study participants (all sexual offenders) who were in a secure forensic inpatient facility in the USA:
Personality disorders (antisocial personality disorder, borderline personality disorder or personality disorder with antisocial traits) were diagnosed among 76% of the participants. Moreover, about 31% of the participants were diagnosed with some kind of anxiety disorder (GAD, OCD, PD or post-traumatic stress disorder) and about 18% were diagnosed with depression (major depressive disorder or depressive disorder). About 31% of the participants had both a personality disorder and an anxiety or depressive disorder.
The study findings
The study participants consumed salmon for 6 months and the study findings suggest that
Atlantic salmon consumption may have an impact on mental health related variables such as underlying mechanisms playing a key role in emotion-regulation and state-anxiety
And that
The present results showed that fatty fish consumption caused changes in HRV [heart rate variability] which is regarded as an essential underlying biological mechanism involved in anxiety and emotion-regulation.
A few interesting factors about this study
- The salmon was farmed and mercury and dioxin levels were measured. Despite this, mental health benefits and reduced anxiety was observed. I suspect even more favorable results would have been observed had wild salmon been used
- The authors mention that a longer intervention as in this study i.e. 23 weeks/6 months is likely to lead to better results than a shorter intervention
- The Fish group had a significant increase in both omega-3 fatty acids: EPA and DHA
- The authors speculate about how improved vitamin D status in the Fish group may help regulate serotonin production and thereby help regulate heart rate variability and reduce anxiety
- The study highlights nutritional benefits of fatty fish other than marine omega-3 fatty acids and vitamin D: selenium, iodine, vitamin B12 and high quality proteins. I’d like to add that it is a source of zinc and iron too, both of which are co-factors for making brain chemicals.
- Although the study found a significant decrease in state-anxiety, it did not find any changes in trait-anxiety (here are the differences in state-anxiety and trait-anxiety). The authors suggest that trait-anxiety may be more difficult to change during a 6-month intervention study. I’d like to add that other concurrent nutritional and biochemical interventions would likely have provided additional mental health benefits. This could include: a gluten-free diet, targeted individual amino acids, addressing dysbiosis, addressing high or low histamine, pyroluria and zinc-copper imbalances and so on.
The authors mention a limitation of the study, in that this group of adult male forensic inpatients may make it difficult to generalize the results to other groups in the population and recommend further similar research in children and women.
I look forward to future research but I feel very comfortable about putting this limitation aside for now, especially with the positive results found with this group of patients with very severe symptoms.
I also feel very comfortable extrapolating these results from salmon to sardines and would expect similar beneficial results. I highly recommend selecting wild salmon or wild sardines rather than farmed.
If you suffer from anxiety and stress, or any mood disorder, I hope this research is further motivation to eat wild fatty fish a few times a week. How much fatty fish do you eat each week and have you observed mood or other health improvements?
And if you’re a practitioner, I hope this research is a bigger incentive to continue to recommend fatty fish to your clients or patients.
If you’re looking for some great recipes check out this yummy summer salmon pate recipe and this delicious pomegranate olive mint salsa to serve on grilled salmon. Vital Choice, a wonderful source for great quality home delivery WILD fish, has great recipes on their site too.
Thanks Trudy. I found the definition of the difference between state-anxiety and trait-anxiety interesting but I do question your choice of website to direct people to for the definition: http://www.thelindenmethod.co.uk
It seems to me that the Linden method is not one that you would recommend for anxiety – am I correct?
Natalie
I honestly don’t know anything about the Linden method but since you and someone else asked I’m going to be looking into it and will report back. Please do tell me what you know or your experiences with it?
Hi Trudy
No direct experience with it. I just assumed that as you were linking to it, there must be some merit in it, so I did a Google search and was not very impressed with the info I found.
The reviews on Amazon (https://www.amazon.com/Linden-Method-Disorder-Agoraphobia-Elimination/product-reviews/0954980301 ) give enough information as to the content of the program for me to see that although there may be some use in it for some people it is unlikley to be worth the cost.
Their home page is full of hype and short on substance.
Natalie
I’ve also found some questionable reviews of the Linden method and have asked around and not found someone to vouch for this approach. I do see both positive and negative reviews on Amazon so hopefully someone else will read this and share their experiences. I’m including the link that was in the blog http://www.thelindenmethod.co.uk/articles/state-trait-anxiety/
For now I’ve changed the link that describes the difference between state-anxiety and trait-anxiety to this one instead http://www.macses.ucsf.edu/research/psychosocial/anxiety.php (which has some good references)
I don’t like to use wikipedia links but this is a good one too https://en.wikipedia.org/wiki/State-Trait_Anxiety_Inventory
It’s really got me thinking about the difference between state-anxiety and trait-anxiety again. In many instances I believe trait-anxiety can actually be changed with a nutritional approach (pyroluria/introversion is just one example https://www.everywomanover29.com/blog/anxious-introvert-because-of-low-zinc-and-vitamin-b6/). Stay tuned for a blog post on this.
Interestingly in the Linden link above, he says the terms state anxiety and trait anxiety “are practically irrelevant to an anxiety sufferer. As an anxiety disorder sufferer, all you need to know is that your anxiety is inappropriate and impermanent; it can be reversed and erased completely regardless of whether you feel you have any family, genetic or other predisposition to the condition.” I certainly agree with this!
Thanks again for asking the question! I love that I get challenged here on the blog and that I get to question and learn!
I was puzzled that one of the studies supported Atlantic salmon until I realized the researchers were from Scandinavia. Their Atlantic salmon must be different. Here in the US “Atlantic salmon” is farmed salmon labeled as Atlantic. Wild Atlantic salmon is endangered and cannot be caught commercially in the US according to this site: http://seafood.edf.org/salmon Look for wild-caught Alaskan salmon instead!
Deane
Yes and the study does mention that it was farmed. Thanks for sharing this link!
Trudy,I’d like to know your opinion on the Linden method as well. I’ve been struggling with insomnia and anxiety for over 4 months now, been to and consulted 4 different doctors and had my test results sent to Mayo clinic. They’re now recommending a Cognitive behavioral therapist. I was considering the Linden method, but would really like your input of it as well as any other advice you can give me. Like is there a doctor like you in the Billings, MT area? Thanks Rita
Rita
Sleep can have many causes. I look at low GABA, low serotonin, gluten, high cortisol, parasites with my clients and remove ALL caffeine even decaf. Getting checked for sleep apnea is something to consider too.
If it’s low GABA and low serotonin GABA and 5-HTP or tryptophan is very beneficial and something I do with most of my clients who also have anxiety https://www.everywomanover29.com/blog/sleep-gaba-5-htp/
Check out the Sleep Success Summit that is happening right now for info on CBT-I and a host of other sleep-related topics https://www.everywomanover29.com/blog/sleep-restriction-for-insomnia-sleep-success-summit/ I’m very interested in the CBT-I that Dr. Breus discusses and feel it’s worth exploring.
I honestly don’t know anything about the Linden method but since you and someone else asked I’m going to be looking into it and will report back.
Rita
Please see my comments about the Linden method to Natalie above
Hi Trudy – I would gladly follow the recommendation to eat salmon three times a week to reduce anxiety, but…. I seem to suffer loose BMs the day after eating salmon for dinner. Is this a lack of a digestive enzyme to handle the processing of fats? Do you have any recommendations for people like me that eato old fats and they seem to bite back ?
Sally
It could be protein or fat digestion issues but then you’d see this with other sources of protein and/or fat. If yes, then HcL and/or lipase may help. If not then it may be a food sensitivity and/or leaky gut and once you heal the gut you may be able to add small amounts back in. In the meantime fish oils are an option (if tolerated) or grass-fed red meat, which is also a great source of many of the same nutrients, even omega-3s!
I take fish oil 2000 mg daily and eat salmon once a week. I still have problems with sleep
I have restless leg syndrome taking iron supplement for it still keeps me up through out the night. Any suggestions what to do for rls. Thank you
Michele
Sleep can have many causes. Firstly I’d make sure fish oil supps are taken early in the day. I’d also look at low GABA, low serotonin, gluten, high cortisol, parasites and remove ALL caffeine even decaf. Getting checked for sleep apnea is something to consider too.
If it’s low GABA and low serotonin GABA and 5-HTP or tryptophan is very beneficial and something I do with most of my clients who also have anxiety https://www.everywomanover29.com/blog/sleep-gaba-5-htp/
Check out the Sleep Success Summit that is happening right now for info on CBT-I and a host of other sleep-related topics https://www.everywomanover29.com/blog/sleep-restriction-for-insomnia-sleep-success-summit/