Omega-3 Fatty Acids and Mental Health: What You Need to Know
"Omega-3 fatty acids are essential for heart health, brain function, and reducing inflammation. Including sources like fatty fish, flaxseeds, and walnuts in your meals and snacks can support overall well-being. They are one of the supplements I recommend most often with clients because of the proven benefits, and because it is difficult to get the amount you would need from food alone."
- Marni Mackey, RDN, LDN
Omega-3 fatty acids are essential for both physical and mental well-being. Research shows they help reduce inflammation, support brain function, and improve mood. In this blog, we’ll cover how omega-3s boost mental health, the right doses, how to choose a quality supplement, and why taking them regularly is key.
What Does the Research Say?
A 2019 meta-analysis found that higher doses of EPA (Eicosapentaenoic Acid) significantly reduce depression symptoms, particularly in individuals with treatment-resistant depression. Omega-3s help regulate brain chemicals and reduce inflammation, both of which are crucial for managing depression and anxiety.
Key Omega-3s: EPA & DHA
Omega-3 supplements contain two primary components:
EPA (Eicosapentaenoic Acid): Reduces inflammation, improves mood, and supports emotional well-being.
DHA (Docosahexaenoic Acid): Supports brain structure, cell health, and long-term cognitive function.
Both are essential, but the optimal ratio and dosage depend on your mental health goals.
How Omega-3s Support Brain and Mental Health
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Chronic inflammation is linked to depression, anxiety, and cognitive decline. EPA protects brain cells and stabilizes mood by reducing inflammation.
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Omega-3s support brain chemicals like serotonin and dopamine, which regulate mood, focus, and motivation. EPA enhances serotonin function, while DHA strengthens dopamine pathways.
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DHA keeps brain cell membranes healthy and flexible, improving learning, memory, and emotional regulation.
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Omega-3s support the growth and repair of neurons, particularly in the hippocampus, which plays a vital role in memory and emotional regulation.
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Omega-3s help balance the stress response system by reducing cortisol levels, aiding in the prevention of anxiety and mood disorders.
Why Fat Is Crucial for Brain Health
The brain is about 60% fat, making dietary fats essential for brain function.
Neuronal Structure: DHA maintains healthy brain cell membranes, ensuring efficient communication between cells.
Myelin Sheath: Fat forms the protective myelin sheath around neurons, speeding up signal transmission.
Energy Source: While glucose is the brain’s primary fuel, fats like ketones can serve as an alternative energy source in certain conditions.
Signaling & Protection: Brain fats create molecules that regulate inflammation, mood, and cognition.
Omega-6 Fatty Acids: A Double-Edged Sword
While small amounts of omega-6 fatty acids are necessary, excessive intake—common in the modern Western diet—can lead to chronic inflammation and increase the risk of depression, anxiety, and neurodegenerative diseases. The optimal omega-6 to omega-3 ratio is around 4:1, yet most people consume closer to 15:1.
Sources of Omega-6s to Limit:
• Corn oil, soybean oil, sunflower oil • Processed snack foods • Grain-fed beef
Recommended Omega-3 Supplements
There are many reputable products on the market. We’ve reviewed the following for their quality and third-party testing.
Recommended Dosage
To enjoy the mental health benefits of Omega-3 fatty acids, a daily dose of 2000-3000 mg is recommended. This amount provides a good balance of EPA and DHA to support mental clarity, mood regulation, and cognitive function.
Incorporating omega-3s into your daily routine can significantly support mental health and brain function. Regular intake may help reduce depression, improve stress resilience, and support long-term cognitive health.
Tips for Best Results:
- Take omega-3 supplements with meals to improve absorption and minimize side effects like fishy aftertaste or nausea.
- Be consistent—benefits for mood and brain health typically become noticeable after several weeks of regular use.
- Choose high-quality supplements that have been third-party tested for purity and potency.
How New York Integrative Uses Nutrition to Support Mental Health
At New York Integrative Psychiatry, we take a holistic approach to mental wellness, incorporating nutrition and supplements to address underlying mechanisms that impact mood, cognition, and overall brain health. Our integrative care model blends evidence-based medicine with personalized nutritional strategies to optimize mental well-being.
Want to learn more about how targeted nutritional interventions can support your mental health? Schedule an introductory call with our New York integrative dietitian, Marni Mackey, or one of our experienced clinicians today.