Reviewed by Dietitian Jessica Ball, M.S., RD
Credit: Getty Images. EatingWell Design.
Key Points
Omega-3s support brain health by reducing inflammation and improving neurotransmitter function.
They may help with depression, especially in those already experiencing symptoms, but results are mixed.
Whole food sources like fatty fish are best, but high-quality supplements can be an alternative option.
Almost 25% of U.S. adults struggle with a mental illness. If you’re part of this group, you may wonder if any supplements could help improve your mood, reduce your anxiety or make your quality of life a little better. Omega-3 fatty acids are one supplement you may have heard can help with mental health, but do they live up to the hype? We spoke with experts and analyzed the latest research to answer that very question. Here’s a breakdown of how omega-3s affect mental health.
How Omega-3s Affect Mental Health
They Make Up Your Brain Tissue
Did you know that the human brain is made of about 60% fat? “The brain holds the highest concentration of omega-3 fatty acids in the body, especially DHA,” says Tina Musselman, M.A., LPC, RD, MSCP. Supplementing with omega-3s has been found to help improve brain function, including learning, memory, cognitive well-being and blood circulation. “Omega-3 fatty acids are at the very top of recommendations for mental health and overall health supported by decades of research,” says Musselman. “They ensure the chemical and electrical messengers in the brain run as efficiently as possible, allowing neurons to ‘speak’ to each other and promote good brain health.”
They Help Fight Neuro-Inflammation
A 2025 review in JAMA Psychiatry found a clear link between inflammation in the brain and mental health issues like psychosis, depression and autism. That’s where omega-3s come into play. “The known anti-inflammatory qualities of omega-3 fats may help improve mental health by supporting our stress response and improving neurotransmitter function,” says Lotta Andonian, M.S., RDN.
Inflammation is regulated by the immune system—another aspect of health omega-3s can support. “Omega-3 fats help regulate immune function, and in turn, brain function, mood and cognition,” says Musselman.
They Have Anti-Depressant Effects
As far as mental health goes, omega-3s are most well-studied for depression. “Omega-3s may have antidepressant effects on the brain in a variety of ways, including by reducing inflammation, targeting the endocannabinoid system, regulating the HPA-axis and stress response, and affecting neurotransmitters and cell signaling,” says Andonian. “In fact, a recent scientific review including over 364,000 people linked diets higher in fish to a 21% lower risk of any type of depression and a 22% lower risk of perinatal depression,” says Andonian, referring to a 2025 study in Nutrients. It’s worth noting that study was conducted on fish in the diet, so omega-3 supplements may or may not have the same effects. In studies using omega-3 supplements, they appear to be most helpful for people with existing depression, not for preventing depression.
They’re Not a Standalone Treatment
Even though omega-3s are promising for supporting mental health, they’re not enough on their own. Overall, research on their effectiveness for treating mental illnesses like depression is still mixed. And even so, they should not be used in place of treatments like therapy, medication, or lifestyle changes.
Tips for Choosing an Omega-3 Supplement
“Ideally someone would first try to get their omega-3s from whole food sources, including fatty fish like salmon and sardines and shellfish like mussels and oysters,” says Andonian. “These foods have many other nutrients linked to better mental health, like zinc, iron, calcium, selenium, vitamin D, vitamin B6, vitamin B12, creatine, and protein.” However, if you don’t like fish, are allergic, or simply don’t eat it, a supplement may come in handy.
When selecting a supplement, look for one with at least 1.5 grams of the omega-3s EPA and DHA. “Some brands will just list the total amount of oil, but you need to look at the EPA and DHA content to make sure you get the clinically tested amount,” says Andonian. To get both, you’ll need a supplement with fish oil, fish liver oil, or krill oil. Vegetarian options exist, but they don’t have both of those omega-3s. Algal oil has DHA but no EPA, and flaxseed oil has ALA—an omega-3 that your body converts into EPA and DHA.
The quality of your omega-3 supplement is also extremely important. “Omega-3s are highly sensitive to heat and light and can become rancid or oxidized easily,” says Andonian. So be sure to select one that’s third-party tested for purity by organizations like USP, NSF, or Informed Choice.
Before starting a supplement, it’s best to speak with your healthcare provider about whether it’s safe and worthwhile for your unique health needs.
Other Tips for Supporting Brain Health
While there’s potential for omega-3s to help with mental health, there are certainly more impactful ways to boost your mood. Seemingly simple day-to-day habits can be the most powerful ways to feel better physically and mentally. Here are other tips for supporting brain health:
Find physical activity you enjoy. Being physically active can help with body image challenges, depression, anxiety, and sleep issues. So whether it’s a 10 minute walk or an hour-long workout class, find movement you enjoy and make it a part of your routine.
Eat regular, balanced meals. If you aren’t properly fueled, your brain doesn’t have the energy and nutrients it needs to feel good. Eating adequate meals and snacks also helps keep your energy levels steady and prevent dreaded hanger—a surefire way to tank your mood. So don’t skip meals, and make sure your diet is full of fruits, veggies, whole grains, healthy fats, and lean proteins.
Don’t skimp on sleep. Getting good sleep helps with various mental health issues like anxiety, depression, rumination, and stress. So aim for a full 7 to 9 hours of quality sleep per night.
Prioritize your social life. Social connectedness is incredibly important for physical and mental health. Studies show that it helps reduce depressive symptoms, in particular. So prioritize time with loved ones or get involved with activities where you can build a stronger social network.
Our Expert Take
There’s no doubt about it—omega-3s are great for your body, especially your brain. They introduce more healthy fats to your brain—an organ made up mostly of fat—and they help fight inflammation that lies at the heart of some mental illnesses. While it may be tempting to view an omega-3 supplement as a quick fix for mental health challenges, it’s not enough on its own. Other lifestyle changes like being physically active, eating balanced meals, getting enough sleep, and socializing are essential for mental well-being.
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