The lesser-known nutrient your mood and brain depend on.
You're probably not getting enough of it!
Did you know there’s a powerful anti-inflammatory compound that has been shown to positively impact your brain chemistry — and in one major study, it delivered benefits on par with some antidepressants?¹
The best part? You don’t need a prescription. It’s a type of fat found in a variety of foods that your brain needs to function — one many of us aren’t getting enough of.
I’m talking about omega-3 fatty acids.
If you’ve personally been navigating low mood, brain fog, or that “off” feeling you can’t quite shake, optimizing your omega-3 status with diet (and sometimes supplements) is one of the most actionable, research-backed ways to support your mental health.
And it’s quite simple.
Before we dive into strategies to increase your omega-3s, let’s look at the science.
The Science
Turns out omega-3s have anti-inflammatory properties that can lower inflammation — a hallmark of depression (and chronic fatigue and chronic pain which can accompany or even preface depression).
When inflammation is high, your brain has a harder time producing and utilizing key mood-regulating neurochemicals like serotonin and dopamine. This can leave you feeling flat, foggy, unmotivated, or fatigued — even if you feel like nothing big in your life explains it.
That’s where omega-3s come in. They actively help resolve inflammation throughout the body, including in the brain.
One major meta-analysis found that fish oil supplementation, which is rich in omega-3s, significantly improved depressive symptoms in participants with benefits comparable to some antidepressants. The researchers noted that omega-3s’ strong anti-inflammatory effects likely drive much of this improvement, especially in individuals with high measurable inflammatory markers.
Genetic studies back this up, too. People with higher genetically predicted omega-3 levels have been shown to have a lower risk of developing major depressive disorder — suggesting that getting enough of these fats isn’t just helpful for managing low mood, but may actually protect against depression in the first place.
And in people already struggling with depression and high inflammation, omega-3s have been shown to do what many antidepressants can’t fully achieve: improve not just mood, but motivation and mental clarity — two areas that sometimes antidepressants fail to address.
The takeaway? Make sure you’re getting enough omega-3s — especially from wild seafood and algae oil.
How to get enough omega-3s
Here’s what I recommend in practice for all my patients:
Prioritize wild seafood. Aim for 3x/week
Use the simple acronym SASH to guide you:
Salmon
Anchovies
Sardines
Herring
Don’t eat seafood? Prioritize plant-based sources
Plant foods like algae oil, flax, chia seeds, basil seeds, and hemp seeds offer some omega-3s. If you’re not eating wild seafood, prioritize plant-based sources especially algae oil.
If you’re not eating wild seafood regularly — consider supplementing (with approval from your healthcare provider)
With your healthcare provider’s approval, a high-quality fish oil or algae oil supplement can help you get adequate omega-3s. The therapeutic range is somewhere between 2–4 g combined EPA + DHA daily (this is listed on the ingredients label on the bottle)
Test your omega-3s 1–2 times a year.
I recommend testing your omega-3 index (blood test) 1–2 times per year, especially if you’re navigating depression. Your clinician can order this — this is one of the labs we routinely order for patients at Nira.
If you take one thing from this:
Your brain needs omega-3s to thrive. And it’s shockingly common to be running low — even if your diet is nutritious. Prioritize omega-3 sources regularly. Your mood will thank you.
If you found this blog helpful and want more science-backed, practical tips to boost your mood, vitality, and motivation, consider subscribing to my publication.
And if you know someone who might enjoy it too, don’t forget to share!
Sources:
Su KP, et al. Transl Psychiatry. 2019.
Zhong VW, et al. Transl Psychiatry. 2024.
Rapaport MH, et al. Am J Psychiatry. 2016.
This is for educational purposes only. Always consult your healthcare provider before making any changes to your medical plan or adding new supplements.