Mental Health Benefits of Omega-3s
Scientists were interested in the impact of Omega-3 fatty acid supplementation on anxiety and depression.
Researchers studied 4 groups of juvenile mice: control group with no stress and no supplementation; stressed group with no supplementation; control group with no stress and with Omega-3 supplementation; and stressed group with Omega-3 supplementation. They stressed the mice with unpredictable sounds over 21 days.
The stressed mice that did not receive Omega-3 treatment displayed behaviors of anxiety and depression, and they had higher stress hormone levels and inflammation markers. The stressed mice that received Omega-3 treatment displayed fewer anxiety and depression behaviors, and their stress hormone levels and inflammation markers were lower than the stressed mice without Omega-3 treatment. The control group mice that were not stressed but received Omega-3 supplementation displayed fewer anxiety-like behaviors than the control group without supplementation.
Omega-3 fatty acids are a type of polyunsaturated fat that the body requires but cannot produce on its own. We must consume the three main Omega-3 fatty acids:
Eicosapentaenoic acid (EPA): Found mainly in fish, EPA reduces inflammation
Docosahexaenoic acid (DHA): Found primarily in fish, DHA improves brain and eye development and function
Alpha-linolenic acid (ALA): Found in flaxseeds, chia seeds, and walnuts
Takeaway: Omega-3 fatty acids may be protective against the negative impacts of stress. They may reduce stress hormone levels and decrease inflammation. They may also reduce symptoms of anxiety and depression. Food sources of Omega-3s include:
fatty fish (mackerel, salmon, sardines, and tuna)
walnuts
flaxseeds
chia and hemp seeds
Omega-3 enriched eggs
Soybeans, and
algal oil made from algae.
Well-being is a journey, not a quick fix.
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Christine Harbison J.D., M.S.S.A. Ms. Harbison is currently employed as a Deputy District Attorney. Prior to her career in law, she worked for many years as licensed clinical social worker.
Sources
Tatyana Strekalova, et al. Omega-3 alleviates behavioral and molecular changes in a mouse model of stress-induced juvenile depression - ScienceDirect, July 2024.
9 Best Omega 3 Foods – Loving Veganism, January 26, 2024.
Freydís Guðný Hjálmarsdóttir, 12 Foods That Are Very High in Omega-3 (healthline.com), January 26, 2024.
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