How Omega-3 Fatty Acids Support Mental Health

Benefits of Omega-3 Fatty Acids for Brain Health

A majority of the brain is made up of fat cells, so ensuring you're getting an adequate amount of healthy fats in your diet can help promote brain health. Omega-3 fatty acids are particularly important for nerve signaling, and supports mental health.

Omega-3 fatty acids have also been shown to help decrease inflammation and protect against age-related cognitive decline. The best food sources of omega-3 fatty acids include fatty fish such as salmon, sardines, herring, mackerel, sea bass, rainbow trout, oysters, and tuna.

If you’re not a big fish fan other good food sources of omega-3 fats include chia seeds, walnuts, flaxseeds, flaxseed oil, and edamame.

Omega-3s and Aging

As you age, which we all are, it’s important to ensure you’re getting adequate amounts of omega-3 fats from your diet, supplements, or a combination of both. Adequate omega-3 fatty acid intake has been shown to reduce the risk of cognitive decline, Alzheimer’s disease, and dementia.^[1,2]

I highly recommend you aim to eat fish twice a week for omega-3 intake, as well as lean protein consumption to promote overall health. Omega-3 intake can help protect against cognitive decline, Alzheimer's disease, and dementia and has a positive effect on gradual memory loss linked to aging.^[2]

The earlier in life you can consume adequate omega-3 fatty acids the better when it comes to protecting yourself from the common symptoms of aging.

Benefits for Cardiovascular or Heart Health

Consuming adequate amounts of omega-3 fatty acids may lower your risk of heart failure, coronary heart disease, and heart attacks when in place of solid fats such as trans and saturated fats.^[4,5]

If you suffer from dry eye disease or rheumatoid arthritis, omega 3 fatty acid intake may reduce your symptoms.^[6,8]

Omega-3 Fatty Acids for Mood Disorders

A recent meta-analysis confirms that omega-3 supplementation has positive effects on aggression in both children and adults, which is great news because omega-3 supplements are safe, affordable and provide other healthful benefits.

Mechanisms of Omega-3s and Aggression

There isn’t a lot of clarity yet as to how omega-3’s affect aggression, but researchers theorize that omega-3s might strengthen membrane structures in the brain and improve neurotransmitter transmission.

Omega-3’s may have a positive effect on mood as they can easily travel through the brain cell membrane and interact with mood-related molecules inside the brain and provide a mood stabilizing effect.^[18]

Dr Peter Brukner, Nutritionist

Dr. Peter Brukner, a certified nutritionist and dietitian based in Australia and the author of Fat Lot of Good, explains that omega-3s have been shown to help improve mood and increase feelings of happiness. Since omega-3s are good for brain work and making serotonin, they help you feel more stable with emotions. Research shows people taking omega-3 supplements often say they feel less stress and happier in general.

Relationship with vitamin D and zinc

Omega-3’s have anti-inflammatory actions which can also be beneficial for mood disorders. Some studies have found that low levels and intake of vitamin D, and zinc are associated with increased aggression.^[18]

Fatty fish such as salmon is an excellent source of vitamin D, and walnuts are an excellent source of zinc, both of which are great sources of omega-3 fats as well.

READ MORE - Surprising Health Benefits of Omega-3 Fatty Acids

Food Sources of Omega-3 Fatty Acids

As a dietitian I am a strong advocate for a food first approach over supplements when possible because you receive other important nutrients such as vitamin D, collagen, dietary fiber, and other healthy fats like EPA when you eat food sources of omega-3 fatty acids.

However, if you don’t eat fish twice a week or other good sources of omega-3 fats on a regular basis, I’d highly recommend taking a omega-3 supplement to ensure you’re getting adequate omega-3 intake to promote mental health and a healthy aging process.

Omega-3 supplements are typically made with two of the more common omega-3 fats which include EPA and DHA. Depending on what health concerns you have, you may want to find one that’s higher in EPA or one that’s higher in DHA.

Omega-3 Supplements

The United State Food and Drug Administration (FDA) recommends consuming 3 g of omega-3 daily, with dietary supplements that deliver up to 2 g per day. If you’re breastfeeding or pregnant omega-3 needs increase as it’s a crucial nutrient during the development of the brain and nervous system.

The Academy of Nutrition and Dietetics recommends an average of 500 mg of total EPA and DHA per day. This would be approximated by having two 4-ounce (after cooking) servings of fatty fish per week.

A good goal is to aim for at least one serving of omega-3 containing foods most days of the week. For example, a 3 ounce serving of salmon has approximately 1.2 grams, 1 tablespoon of flaxseeds has 2.35 grams, and one ounce of walnuts has 2.57 grams of omega-3’s.

Practical Ways to Increase Omega-3 Intake

To consume more omega-3’s throughout your day try one or more of these options:

1. Breakfast options

• Start your day off with overnight oats that include ground flaxseeds, and chia seeds in the mix.
• To make overnight oats start with ½ cup rolled oats, 2/3 cup milk, ¼ cup flavored Greek yogurt, 1 tablespoon chia seeds, 1 tablespoon ground flaxseeds and store in the fridge overnight.
• Before serving, top with walnuts and fresh berries for an additional boost of nutrients to support brain health!
• If you don’t like overnight oats, try adding chia seeds, avocado, and flaxseeds to fruit smoothies instead!

2. Snack ideas

• Pack walnuts with you for a handy snack throughout the day.
• If you tend to get hungry between meals, walnuts can be the perfect snack because they provide a great source of protein, healthy fats, and dietary fiber to help satisfy your hunger until the next meal.
• If you don’t like walnuts plain, you can make energy balls with them, for a convenient make ahead snack. Make them with prunes for even more nutrition!

3. Fish consumption goals

• Aim to consume fish twice a week. Fish, especially salmon, provides a great source of omega-3 fatty acids.
• Other great sources include tuna, herring, sardines, anchovies, and mackerel.
• Canned fish is a convenient option when it comes to helping you reach that twice a week recommendation.
• Simply stock your pantry with your favorite kind of canned fish and grab one out when you’re ready to use it.
• You can make tuna salad wraps, sandwiches, top salads with it and so much more!