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The Role of Omega-3’s in Supporting Mental Health - About Health | Blog
The Role of Omega-3’s in Supporting Mental Health
Omega-3 Fatty Acids are found in fish oil and are a type of polyunsaturated fat that the body cannot produce on its own. It's widely known that these essential fatty acids play a crucial role in brain function, but increasing evidence also shows a positive impact on mood disorders, mental health, and overall mental clarity.
We can only obtain Omega-3 fatty acids through diet and an easy way to do that is through supplementation as there are only so many fatty fish foods you can eat. It’s important, however, that you choose quality fish oil. This comes down to the ingredients used as not all fish oils are created the same. There are three main types of Omega-3s.
- EPA (Eicosapentaenoic acid): your body uses EPA to produce signalling molecules called eicosanoids, which play various physiological roles and reduce inflammation.
- DHA (Docosahexaenoic acid): Vital for brain development and function in childhood and adulthood.
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ALA (Alpha-linolenic acid): the body must convert this into EPA and DHA, which is not always efficient, and a larger amount is needed to achieve the benefits of EPA and DHA.
Of these, EPA and DHA are especially beneficial for mental health, with DHA contributing to brain health. “There is evidence to show that omega-3 fatty acids interact with a variety of physiological processes implicated in common mood disorders such an inflammatory response and the regulation of neurotransmitters such as serotonin”. (Reily et al., 2023) So, how exactly do omega-3s impact mental health you may be asking?
Supporting Symptoms of Depression
One of the most widely studied connections between Omega-3s and mental health is depression. Studies have shown that people with low levels of Omega-3s in their blood are more likely to experience symptoms of depression. EPA in particular has been linked to improvements in mood, which in turn could support the reduction of depression symptoms.
For the best results, a combination of EPA and DHA like that of Lester’s Oil is ideal. Omega-3s help by reducing inflammation and supporting the production of neurotransmitters like serotonin and dopamine, which are important for regulating mood.
Choosing the right Omega-3 will determine the level of effects it will have on your mood. A study by a leading New Zealand University showed Lester’s Oil caused an increase in omega-3 levels by 59% in just 4 weeks.
Anxiety Reduction
The prevalence of anxiety and anxiety-related symptoms is rising globally. “About 1 in 4 New Zealanders will develop an anxiety disorder at some point in their lives”. It’s difficult to pinpoint exactly where this anxiety stems from, some attribute it to social media, while others attribute it to the way the world operates. What we can say is there are many ways to support people during times of stress. While there aren’t many studies regarding Omega-3s and anxiety, some do suggest that omega-3s can support anxiety levels affecting the body’s stress response and reducing inflammation, which has been linked to anxiety. Omega-3s can support cortisol levels, the hormone released during stress and thus can provide support during stressful times.
Cognitive Function and Brain Health
As we mentioned previously, DHA supports normal cognitive function and is a part of the structural element of our brain. So, it’s safe to say it’s pretty important. Low levels of DHA have been linked to cognitive decline and conditions like Alzheimer's disease. As you know, your body cannot create Omega-3s so it’s essential to supplement not only for protecting against cognitive decline, but also supporting memory, learning, and overall mental clarity in people of all ages. Studies suggest that omega-3 fatty acids may improve learning, memory, and brain development in children. (Stonehouse, 2014).
How to Incorporate Omega-3s Into Your Diet
It’s clear that omega-3s are important to incorporate into your everyday routine. Paying close attention to which omega-3s you are consuming is equally important, as relying on solely ALA will not provide you with the comprehensive support you may need. Here are some great sources:
- Fatty Fish such as salmon, mackerel, and sardines are rich in EPA and DHA. You would need to eat plenty of fish every day.
- Flaxseeds, chia seeds, and walnuts provide ALA, which converts into EPA and DHA, although it’s not as efficient.
- Fish oil supplements that have researched evidence like Lester’s Oil are an excellent way to boost omega-3 intake, especially if you’re not a fan of seafood.
It’s not talked about enough, but supplementing with Omega-3 fatty acids can have a positive impact on your mental health. These powerful fats can help support symptoms of depression and anxiety, improve brain function, and keep your mood balanced. Support your well-being by incorporating Omega-3s into your daily routine.
Reily, N. M., Tang, S., Negrone, A., Gan, D. Z. Q., Sheanoda, V., & Christensen, H. (2023). Omega-3 supplements in the prevention and treatment of youth depression and anxiety symptoms: A scoping review. PLoS ONE, 18(4), e0284057. https://doi.org/10.1371/journal.pone.0284057
Stonehouse, W. (2014). Does Consumption of LC Omega-3 PUFA Enhance Cognitive Performance in Healthy School-Aged Children and throughout Adulthood? Evidence from Clinical Trials. Nutrients, 6(7), 2730–2758. https://doi.org/10.3390/nu6072730
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