Fish Oil and Depression: A Quick Update
The omega-3 fatty acids found in fish oil have long been suspected of having benefits for mental health. And while the findings have often raised controversy, the latest data appears to indicate that fish oil can help with improving the symptoms of depression, although with some nuances.
In fish oil, the predominant omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Different products have different ratios of EPA to DHA. This ratio appears to be important for reducing depression symptoms.
Based on the latest analyses, the most effective products for depression have a ratio of EPA to DHA of around 2 to 1 or greater (Kelaiditis 2023). The optimum dose of total omega-3s should be around 1500 mg to maximize benefits, as lower and higher doses appear to have diminishing returns (Norouziasl 2024).
Individuals who have higher levels of inflammation, which can be measured by testing blood levels of high-sensitivity C-reactive protein, may have more benefits than those with less inflammation (Suneson 2024). Testing omega-3 fatty acid levels may also help to identify individuals who are more deficient that may derive more benefits with supplementation.
When choosing a fish oil product, make sure that the company has independent lab testing for toxicants and rancidity or oxidation levels. Fish oil is easily damaged and is commonly contaminated with chemicals that get incorporated into the food chain. Fish-oil product quality could influence treatment outcomes.
For anyone thinking about trying omega-3 fatty acids for mental health, it’s still best to talk with your doctor to make sure there aren’t any contraindications. There are prescription fish oils that might also be available, depending on your insurance coverage.
