Omega-3s are healthy fats that support various body functions, especially brain development and function. Research shows that people with anxiety or depressive disorders have lower amounts of omega-3s than people without mood disorders, suggesting a relationship between fatty acid consumption and mental health.
We asked our Chief Medical Officer, Sohaib Imtiaz, MD, if increasing omega-3 intake can help boost your mood.
*This interview has been edited and condensed for clarity.
Q: Most people think of the heart-health benefits of omega-3s. Can they also help improve your mood?
Imtiaz: Omega-3s can help reduce inflammation, improve your neurotransmitter (chemical messengers) function, and support your brain cell membranes, which help maintain elasticity for proper communication between the brain cells. All of these functions contribute to your brain health and mood.
While the evidence on omega-3s for mood is mixed, there is some thought that supporting the neurotransmitters serotonin and dopamine with omega-3s can have mood-stabilizing effects.
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, you may benefit from an omega-3 supplement. However, you can’t just rely on omega-3s alone to cure your depression.
What About Omega-6s?
Omega-6 and 3s 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.
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 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.
Omega-6s typically come from sources like:
Safflower oilSunflower oilCorn oilSoybean oilSunflower seedsWalnutsPumpkin seeds
How to Balance Fatty Acid Intake
Healthcare providers don’t routinely test your omega-6-to-omega-3 ratio with standard bloodwork, but some companies offer this type of testing.
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 in your diet, through foods like:
Oily fish such as salmon, herring, mackerel, and sardinesFish oil and flaxseed oilFlaxseedsWalnutsChia seeds
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.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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