While the evidence on omega-3s for mood is mixed, there is some thought that supporting the neurotransmitters serotonin and dopamine<\/a> with omega-3s can have mood-stabilizing effects.\n<\/p>\n Some studies suggest that omega-3s can be beneficial as an add-on therapy for managing symptoms of depression. Meaning, if you already take standard antidepressants<\/a>, you may benefit from an omega-3 supplement. However, you can’t just rely on omega-3s alone to cure your depression.\n<\/p>\n What About Omega-6s? <\/p>\n Omega-6 and 3s<\/a> are both polyunsaturated fats essential for health. Eating too much omega-6 can have an inflammatory effect, but that doesn’t mean they are inherently “bad.” When it comes to your mood, what matters the most is paying attention to how much omega-6 you eat compared to your omega-3 intake.\n<\/p>\n In the modern diet, many people have an omega-6 to omega-3 ratio of 10:1 or 20:1 or higher, primarily due to the prevalence of processed foods<\/a> in their diet. The ideal ratio is debated, but a ratio of 1:1 to 4:1 is generally considered optimal, with a lower ratio being better for overall health.\n<\/p>\n Omega-6s typically come from sources like:\n<\/p>\n Safflower oilSunflower oilCorn oilSoybean oilSunflower seedsWalnutsPumpkin seeds<\/p>\n How to Balance Fatty Acid Intake <\/p>\n Healthcare providers don’t routinely test your omega-6-to-omega-3 ratio with standard bloodwork, but some companies offer this type of testing.\n<\/p>\n If you’re living with a mood disorder like anxiety or depression, one step toward improving your mental health is to incorporate more omega-3s<\/a> in your diet, through foods like:\n<\/p>\n Oily fish such as salmon, herring, mackerel, and sardinesFish oil and flaxseed oilFlaxseedsWalnutsChia seeds<\/p>\n Rather than trying to minimize sources of omega-6 fats, focus on increasing the amount of omega-3s in your diet to decrease your omega-6:omega-3 ratio and improve your overall health.\n<\/p>\n Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n![\"Dr.](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/09\/DrSohaibImtiazPortrait-0e6c2d829c2b4ccba6718549159f2dd2.jpg\")
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