Supplementing with Omega 3 Fatty Acids for Mental HealthMar 31, 2021
Omega-3 fats are the fats the brain thrives on. Research has shown that people who consume more omega-3s from foods or supplements may have a lower risk of developing anxiety, depression, and other problems with cognitive function.1
There are three main omega-3 fatty acids:
• Alpha-linolenic acid (ALA): Found mainly in plant oils such as flaxseed, soybean, and canola oils.
• Eicosapentaenoic acid (EPA): Found mainly in fish.
• Docosahexaenoic acid (DHA): Found mainly in fish.
Supplementation with omega-3 fatty acids is a practical way to increase their levels in your body, especially for those who do not eat fish. Omega-3 dietary supplements usually include fish oil, krill oil, and cod liver oil, all of which come in a wide range of doses. If you’re a vegan or prefer a vegetarian option, you can get your supplemental omega-3s from flaxseed oil, hemp oil, marine algae oil, spirulina, or chlorella.
Fish oil was the first supplement my doctor recommended to me when my blood test showed I had low omega-3 levels. This supplement alone can help reduce anxiety fairly effectively.
Experts have not established recommended amounts for omega-3s except for ALA. The amount you need depends on your age and sex. Children need between 0.5 grams and 1.6 grams ALA daily. Adults need between 1.1 and 1.6 grams daily.
If you have anxiety I would recommend supplementing with both an Omega 3 fatty acid (I love Ancient Nutrition), and my own Anxiety-Free Supplements have 10 organic ingredients that include Omega 3 Fatty Acids including flax seeds, chlorella, and spirulina.
1. G. Grosso, et al., “Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms,” Oxidative Medicine and Cellular Longevity, vol. 2014 (2014): 313570, doi: 10.1155/2014/313570.