Omega 3s for Mood

There is a growing body of literature indicating that omega-3 polyunsaturated fatty acids (omega-3 PUFAs) can be effective in improving symptoms of depression. Omega-3s are essential to carry out metabolic processes. They have well known benefits for heart health and brain function.  

Although it is unclear how Omega-3s might improve depressive symptoms some researchers have suggested it may be related to their effects on serotonin and serotonin receptors in the brain. They may also improve symptoms through their anti-inflammatory effects.

Because we cannot produce our own supply, it is necessary to get Omega-3s from our diet. 

Foods rich in Omega-3s:

Salmon

Mackerel

Tuna

Herring

Sardines

Food with Omega-3 (but in smaller amounts that fish):

Grass-fed beef

Edamame

Walnuts

Chia seeds

You may consider taking a fish oil supplement if you’ve experienced a mild decline in brain function or struggle with depression, especially if fish is not a regular part of your diet. Look for one with an EPA:DHA ratio of 2:1. I recommend a dose of 1000-2000 mg daily but always consult with your provider.