Can Omega-3s Really Boost Your Mood? Here’s What a Doctor Says

Can Omega-3s Really Boost Your Mood? Here’s What a Doctor Says

Omega-3s are well-known for keeping your heart healthy, but could these “good fats” also lift your spirits? We spoke with Dr. Sohaib Imtiaz, Chief Medical Officer at Verywell Health, to get the facts.

Omega-3s are essential fats that support many parts of your body, especially your brain. Research shows that people with anxiety or depression often have lower levels of omega-3s than those without mood disorders, hinting at a link between these fats and mental health.

How Omega-3s Affect Your Brain and Mood

According to Dr. Imtiaz, omega-3s help reduce inflammation, support brain cell membranes, and improve the function of neurotransmitters—the chemical messengers in your brain. These roles are crucial for keeping your brain healthy and your mood balanced.

While research on omega-3s and mood isn’t definitive, there’s evidence that they may help stabilize serotonin and dopamine, two key neurotransmitters that influence how you feel. Some studies even suggest omega-3s can enhance the effects of standard antidepressants. That means if you’re already taking medication for depression, adding omega-3s might provide extra benefits. But omega-3s alone aren’t a replacement for professional treatment.

What About Omega-6 Fats?

Omega-6s are another type of essential fat, and they aren’t “bad,” but eating too much can contribute to inflammation. For mood and overall health, the key is balance—specifically, the ratio of omega-6 to omega-3 in your diet.

Today, many people consume far more omega-6 than omega-3—sometimes 10 or 20 times more—mainly because processed foods are loaded with omega-6 oils. Experts suggest aiming for a ratio between 1:1 and 4:1, with lower ratios generally being better. Common sources of omega-6 include safflower, sunflower, corn, and soybean oils, as well as walnuts, sunflower seeds, and pumpkin seeds.

Tips for Balancing Omega-3s and Omega-6s

Most routine blood tests won’t measure your omega-6 to omega-3 ratio, though some specialty tests do. If you’re looking to support your mental health, increasing your omega-3 intake is a good step. Foods rich in omega-3 include:

• Oily fish like salmon, mackerel, sardines, and herring
• Fish oil and flaxseed oil
• Flaxseeds, chia seeds, and walnuts

Instead of cutting out omega-6 entirely, focus on boosting omega-3s. This can help bring your fatty acid ratio into a healthier range and support both your brain and overall well-being.