Can Fish Oil Help Anxiety and Depression?

My clients often ask me which supplements they should take for anxiety and depression. Of the many choices marketed for better mental health, one supplement that may be helpful is fish oil.

What is Fish Oil?

Fish oil is a type of omega-3 fat. There are actually two forms of omega-3s, long chain and short chain. Long chain Omega-3s are what’s found in fish, and it contains the important components EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). It’s the DHA and EPA that actually provide the benefit for anxiety and depression.

Short chain Omega-3s, or ALA (alpha-linolenic acid), are found in plant foods such as walnuts, flax seed, chia seed, canola oil and soybeans. In order to have the benefit of fish oil, the body has to convert ALA to DHA and EPA, and this happens very inefficiently. What’s so interesting, is that men convert less than 10% of ALA to EPA and DHA, while women convert almost double that amount. In either case, it takes a lot of ALA to create the needed EPA and DHA. For people who don’t eat fish, there are algae supplements, however they contain DHA, but little to no EPA.

What Is Fish Oil Good For? What does it actually do for you?

Omega-3 fats are important for healthy brain function, and high levels in the blood have been shown to reduce inflammation. Another way fish oil may benefit depression is that it increases the white matter in the brain. These are nerve fibers that connect brain cells, and impact depression.

A number of studies have shown that fish oil can help improve depression and anxiety. It can be especially helpful for those taking SSRI anti-depressants such as Lexapro, Prozac, Celexa, Paxil, and Zoloft.

How Much fish oil should I take?

It’s the EPA and DHA in fish oil that can be helpful for anxiety and depression. The tricky part is making sure you’re taking the right amount. On the front of the bottle, you’ll find the total amount of fish oil in a dose. However, that’s different than the amount of EPA and DHA it contains. Now turn the bottle around, and look on the back. This is where you’ll find the amount of EPA and DHA. For both anxiety and depression, you want more EPA than DHA.  For depression, you need 1,000 mg of EPA, with about 400 mg DHA. For anxiety, you need at least 2000 mg/day EPA, with DHA less than 1200 mg.

What’s the best time to take fish oil?

Taking fish oil with a meal will increase its absorption. If you’re taking a larger amount, it may feel better to split it up, and take smaller doses throughout the day. Some people get “fishy burps”, and this can be avoided by taking a form that’s deodorized or enterically coated. Some prefer to take fish oil at night when it’s likely to affect them.

Are there any side effects?

Whether you take fish oil or any other supplements, it’s always important to check with your doctor or pharmacist to make sure there are no interactions with any of your medications. Don’t exceed the recommended dose, since high fish oil intake could act as a blood thinner, or suppress the immune system.  As a dietitian, I always recommend the benefits of food first. But, since research supports it, supplements like fish oil can be helpful. If it makes sense for you, then adding the right amount of fish oil to your routine could be a great addition to improving your mood.