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Omega 3 And Depression

The link between supplementing with omega-3 and depression relief is something that is currently being extensively studied around the world. This should come as little surprise, as recent reports show that 1 in 6 adults currently suffer from depression, so finding safe and effective ways to combat it is important.

While some people will try to combat depression by doing things like improving their diet or engaging in activities like meditation or exercise, most feel that drugs called antidepressants are their only option. These drugs can be very effective, but they can also cause a range of unpleasant side effects.

This should make a natural alternative like omega-3 supplementation appealing, as clinical trials show it can offer a similar level of efficacy without causing any of the adverse reactions. The only issue is that, as many people are still unaware of its antidepressant capabilities, they are not using it for this purpose.

That is why we decided to write the following article on omega-3 and depression. In it, we will explain exactly how omega-3s help combat depression, to give everyone all of the information they need to safely and effectively relieve their depression for good.

Table of Contents

What Is Omega 3?

Omega-3 is a type of healthy, essential fatty acid and polyunsaturated fat. It is one of the most important nutrients for the human body, but our bodies are unable to produce it themselves, so we have to consume omega-3s in either supplements or foods in order to keep ourselves healthy.

There are three different types of omega-3s: ALAs (alpha-linolenic acid), EPAs (eicosapentaenoic acid), and DHAs (docosahexaenoic acid). All three types are very similar but work in slightly different ways, and clinical studies suggest that EPA and DHA omega-3s are the most beneficial types for the human body.

All three forms can be found in slightly different sources, although some sources do contain more than just one type of omega-3 (1). Omega-3 supplementation can produce an extensive range of health benefits, but in today’s article, we will be focusing on how they help combat depression.

However, for anyone interested in learning more about the other health benefits that omega-3s can offer, we recently published two articles that cover each of them in great depth, which you can read here and here.

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Omega-3 And Depression? How Does Omega-3 Work As An Antidepressant?

Combats Inflammation

Depression is an issue that is being increasingly linked to chronic low-grade inflammation, particularly in the brain cells, as this increases production of cortisol, which is better known as “the stress hormone”. Omega-3s, especially EPA and DHA omega-3s, can help with this, as they are known to have powerful anti-inflammatory properties.

By combating free radicals and oxidative stress and preventing or repairing any inflammation and damage that they would cause, omega-3s can keep your cortisol levels in check, manage neuroinflammation levels, and positively impact mood regulation (2).

Learn more about Omega-3 and inflammation

Modulates The HPA Axis

Omega-3s may help to regulate the hypothalamic-pituitary-adrenal (HPA) axis, which is what controls the body’s natural stress response, and make it far less reactive to both physical and mental stimuli.

Balancing this axis will reduce the production of the stress hormone cortisol, which is often found to be dysregulated in people with depression. This will prevent your levels from getting too high and notably improve a person’s mood, especially during periods of intense or prolonged stress (3).

Improves Brain Health & Functions

Omega-3s are essential for maintaining optimal brain health and functions. Evidence shows they play a major role in neurogenesis (the growth of brain cells), the health of neuronal cells, memory retention and recall, cortisol production, blood flow to the brain, mental clarity, focus, mood, and learning.

This appears to be particularly true of DHA omega-3s, as they are a major structural fat in the human brain’s gray matter. Higher levels of DHA have been repeatedly linked to notably better cognitive function and mood regulation.

Taking Omega-3s in general has a positive impact on parts of the brain like the hippocampus, which is often impaired in depressed individuals, while preventing issues like memory loss, mental fatigue, stress, cognitive impairment and decline, and conditions such as ADHD (attention deficit hyperactivity disorder), Alzheimer’s disease, and dementia, all of which can cause or greatly worsen depression (4).

Omega-3 and cortisol

Reduces Proinflammatory Cytokine Levels

Omega-3s can directly relieve feelings like depression, stress, and anxiety by reducing the production of proinflammatory cytokines, a type of protein in the blood that causes depression. This pairs particularly well with omega-3s’ ability to protect the brain cells from damage and improve brain health and function.

When you put all these actions together, you will feel happier and experience a notably improved mood and reduced feelings of stress, anxiety, and depression. This also leads to a reduction in the production of the stress hormone cortisol, which will help further help to combat depression on the back end (5).

Optimizes Your Sleep-Wake Cycle

Omega-3 supplementation can also significantly improve all aspects of a person’s sleep-wake cycle. It will help you fall asleep faster, attain a deeper, more restful level of sleep, stay asleep longer, and enjoy a better circadian rhythm.

This will not only ensure that you wake up feeling alert and refreshed each morning, but it will also help to keep cortisol levels in check. By stopping you from becoming overtired and stressed, omega-3s will prevent both the release of excess cortisol and the poor sleep patterns spikes of this hormone cause (6).

Enhances Neurotransmitter Function

Omega-3s positively influence the production and function of key neurotransmitters in the brain, such as serotonin and dopamine, which both play central roles in mood regulation and can help with depression.

DHA omega-3s are a particularly critical component of neuronal membranes. As they help to maintain cell membrane fluidity, which is crucial for effective neurotransmission, upping your intake of this omega-3 is ideal for combating depression (7).