Can omega-3 help improve my mental health?

Fish oil is typically praised for its benefits for heart health, but did you know it can also have incredible effects on our brain and mental health?

Omega-3 fatty acids are polyunsaturated fats that are an important component of our cell membranes, helping our immune, cardiovascular, endocrine and pulmonary systems work properly. But one of their greatest benefits is that they can improve focus and concentration and even help prevent some mental health disorders.

What is the link between omega-3 and cognitive function?

Omega-3 fatty acids are abundant in our brain cells, helping to preserve cell membrane health and facilitate communication between brain cells¹. Deficiency in these essential fatty acids has been linked to a number of mental health issues including depression, bipolar disorder and ADHD², as well as an increased risk of developing psychiatric disorders.

Two omega-3 fatty acids - EPA and DHA - are both critical for normal brain function and development throughout all stages of life, even when the baby’s brain is developing in the womb. Several studies have shown that pregnant women’s fish intake correlates with higher scores for their children on tests of intelligence and brain function in early childhood³. And in older adults, lower levels of DHA in the blood have been associated with smaller brain size, a sign of accelerated brain aging⁴.

One study gave 485 older adults with age-related cognitive decline either 900mg of DHA or a placebo every day. After 24 weeks, those taking DHA performed better on memory and learning tests⁵.

Based on research, it appears that fish oil supplements may be most beneficial for people who start taking them in the early stages of brain function decline, but if you wait too long, fish oil may be of little benefit to the brain.

Can omega-3 help improve depression and anxiety?

It is unclear how omega-3 improves depressive symptoms but it does seem to have a positive impact.

In fact, a recent review of clinical studies concluded that taking fish oil supplements improved symptoms in people with depression, with effects comparable to those of antidepressant medications⁶.

The greatest improvements, however, seemed to occur in people who were also taking antidepressants or where the fish oil supplement contained higher doses of EPA⁷.

Researchers have suggested that this may be down to the effects that omega-3s from fish oil have on serotonin and serotonin receptors in the brain, while others claim that they could improve depressive symptoms through anti-inflammatory effects⁸.

Additional evidence suggests that fish oil may improve other mental health conditions like borderline personality disorder and bipolar disorder, but the medical community has said that more high-quality research is needed before they can make definitive recommendations on this⁹,¹⁰.

So can omega-3 help people with normal brain function?

Observational studies report that eating more omega-3 fatty acids from fish correlates significantly with better brain function but most of the higher-quality controlled studies suggest that this only works with people who have existing memory problems.

In a study of 159 young adults, taking supplements containing one gram of fish oil per day did not improve brain function, compared to a placebo11. Similarly, multiple studies in older adults have shown that taking fish oil supplements did not improve measures of brain function in people with no memory problems¹²,¹³,¹⁴.

Based on the best research available, you may want to consider taking fish oil if you have experienced a mild decline in brain function or been diagnosed with depression, but you should always seek professional medical advice before taking any supplements. Because of their potential effects on blood clotting, this is especially important if you are currently taking blood-thinning medications or have any upcoming surgery.

Am I getting enough omega-3?

Despite its well-publicised benefits, the vast majority of us do not get enough omega-3 in our diet. The recommended daily intake is between 250mg and 500mg per day and yet the average adult only gets around 90mg per day from food sources.

The best source of omega-3 is fatty fish but beans, seeds and nuts also contain the important nutrient, so you can try increasing your intake of foods such as walnuts, edamame beans, kidney beans and chia seeds.

However, humans can’t convert ALA to EPA and DHA very efficiently, with estimates reporting that less than 10% of the amount of ALA we consume is converted to EPA or DHA¹⁵ so if you have a deficiency,  it may be worth considering taking a supplement, after getting medical advice. In particular, for those eating a vegetarian or vegan diet, the ALA that is absorbed from plant sources do not contain the same benefits as meat sources containing EPA or DHA.

Sources of omega-3

Unlike vitamin D, omega-3 is an essential nutrient that can be easily sourced through diet. Examples of nutritional sources include:

1. Fatty fish: The most potent and readily absorbed sources of EPA and DHA are found in fatty fish such as salmon, mackerel, sardines, and anchovies. These fish accumulate omega-3s from the algae they consume, making them rich in these essential fats.
2. Plant-based sources: For vegetarians and vegans, ALA is the primary omega-3 found in plant sources like flaxseeds, chia seeds, walnuts, and hemp seeds. Though ALA can convert to EPA and DHA in the body, the process is inefficient, making it essential to consume plenty of these sources regularly.
3. Algal oil: For those who don't consume fish, algal oil is a plant-based supplement derived from algae, providing a direct source of DHA and EPA without animal products.
4. Fortified foods: Many food products, such as eggs, milk, yoghurt, and bread, are now fortified with omega-3s to help individuals meet their nutritional needs.

Including a variety of these sources in your diet can help ensure you're getting enough omega-3s to support overall health.

Testing for omega-3 deficiency

If you are concerned that you may not be getting enough omega-3, the answer may lie in your DNA as one risk factor for omega-3 deficiency is genetic variation.

If you have a specific type of genetic polymorphism, or in other words, a certain variation of the gene, FADS1, your body will struggle to absorb omega-3 effectively.

Using the MyHealthChecked Vitamins & Minerals DNA Test, you can discover whether you have a genetic predisposition to omega-3 deficiency. Our expert scientists take your test results and study the variations on these genes, allowing us to make recommendations on what you can do to help combat the symptoms, often before they even start.

Reviewed by Dr Yiannis Mavrommatis

References

1. De Caterina, R. (2015). n-3 fatty acids in cardiovascular disease. The New England Journal of Medicine.

2. Metherel, A. H., & Stark, K. D. (2020). The stability of blood fatty acids during storage and potential mechanisms of degradation: A review. Biochemistry and Molecular Biology.

3. Yashodhara, B. M., Umakanth, S., Pappachan, J. M., Bhat, S. K., Kamath, R., & Choo, B. H. (2009). Omega-3 fatty acids: A comprehensive review of their role in health and disease. Postgraduate Medical Journal.

4. Mozaffarian, D., Wu, J. H. Y., & (2011). Omega-3 fatty acids and cardiovascular disease: Effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology.

5. Harris, W. S., & Kris-Etherton, P. M. (2010). Omega-3 fatty acids and cardiovascular disease: New recommendations from the American Heart Association. Arteriosclerosis, Thrombosis, and Vascular Biology.

6. Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Advances in Nutrition.

7. Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance. Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids.

8. Hibbeln, J. R., & Salem, N. (1995). Dietary polyunsaturated fatty acids and depression: When cholesterol does not satisfy. The American Journal of Clinical Nutrition.

9. Ruxton, C. H. S., Reed, S. C., Simpson, M. J. A., & Millington, K. J. (2004). The health benefits of omega-3 polyunsaturated fatty acids: A review of the evidence. Journal of Human Nutrition and Dietetics.

10. Simopoulos, A. P. (2008). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine.

11. Mozaffarian, D., & Wu, J. H. (2011). (n-3) fatty acids and cardiovascular health: Are effects of EPA and DHA shared or complementary? Journal of Nutrition.

12. Virtanen, J. K., Mozaffarian, D., Chiuve, S. E., Rimm, E. B., & Hu, F. B. (2008). Fish consumption and risk of major chronic disease in men. The American Journal of Clinical Nutrition.

13. Geleijnse, J. M., Giltay, E. J., Schouten, E. G., & Kok, F. J. (2004). Blood pressure response to fish oil supplementation: Metaregression analysis of randomized trials. Journal of Hypertension.

14. Iso, H., Kobayashi, M., Ishihara, J., Sasaki, S., Okada, K., Kita, Y., & Tsugane, S. (1997). Intake of fish and n3 fatty acids and risk of coronary heart disease among Japanese: The Japan Public Health Center-Based (JPHC) Study Cohort I. Circulation.

15. Dyerberg, J., Bang, H. O., & Hjørne, N. (1997). Fatty acid composition of the plasma lipids in Greenland Eskimos. The American Journal of Clinical Nutrition.