American researchers recently published a study in The Journal of Child Psychology and Psychiatry, showing a connection between omega-3 consumption and executive function.
The researchers randomly assigned nearly 100 participants into two groups: a placebo group and a group that received omega-3 supplements. Participants were all youths and had either depression or bipolar. Each participant received 2 capsules (placebo or supplement) twice daily for 12 weeks.
Participants were further randomized into two groups: one group received psychoeducational psychotherapy and the other did not. Functionally, there were 4 groups:
| Omega 3 | Placebo | |
| Therapy | 1 | 2 |
| No therapy | 3 | 4 |
Researchers analyzed the impact of the interventions on the executive function in the youth using 3 measures:
- Global Executive Composite
- Behavior Regulation Index
- Metacognition Index
What they discovered was that the executive function in participants who received the omega-3 supplements had significantly improved when compared to those who received the placebo capsules. In fact, the omega-3 participants performed better on all 3 measures listed above.
Omega-3 is naturally found in several foods. Here are the top 10, in order of highest to lowest concentration:
- Mackerel
- Flaxseed (oil or grounded)
- Walnuts
- Caviar
- Salmon
- Chia seeds
- Herring
- Anchovies
- Whitefish
- Sardines
This study joins a growing body of research showing a strong connection between nutrition and mental health. Here at Truehope, we’ve been promoting nutrition as mental health treatment for over 20 years.