Does Fish Oil Help With Anxiety?
Written by Dr. Anjali Kasunich
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Many anxiety studies are done with medical students because a large percentage of that population report anxiety symptoms (I know first-hand how accurate this is!). That’s why it was exciting to learn that medical students experienced a significant reduction in their anxiety symptoms after taking fish oil (1). Since med students aren’t the only ones to deal with anxiety, this study offers more insight into natural ways to calm all of our anxious brains.
I regularly recommend fish oil to patients in my practice because it’s an excellent source of omega-3 fatty acids and has been shown to assist brain function, hormone health and support a healthy response to inflammation (2). In this article, I discuss how fish oil and other sources of omega-3s can be an effective tool to relieve anxiety.
How does fish oil help with anxiety?
Improved response to inflammation - Omega-3 fatty acids (found abundantly in fish and algae) are considered to be anti-inflammatory, while omega-6 fatty acids (found in red meat, poultry, and most oils) are considered pro-inflammatory. Since much of the standard American diet consists of omega-6 fatty acids, we’re more likely to be exposed to low-grade inflammation on a regular basis. These inflammatory molecules are known to have a negative effect on our brains, making us more susceptible to experiencing symptoms related to anxiety and depression. Increasing our omega-3 fatty acid consumption and decreasing our omega-6 intake can improve anxiety and mood overall (1).
Serotonin support - Serotonin is the brain chemical that’s frequently associated with mood and a sense of calm. While there are many other factors involved in regulating our mood, increasing serotonin production can help. A study found that vitamin D and fish oil helped to increase the release and formation of serotonin from brain cells (3).
Supports healthy brain structure and function - The two main types of omega-3 fatty acids in fish oil are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA plays more of a role in building and maintaining healthy brain structure (4). That’s why it’s recommended during pregnancy to assist in the development of a whole new nervous system. EPA plays a role in healthy brain function by reducing inflammatory markers and improving healthy blood sugar balance (4).
Eating fish vs. fish oil: Which is better?
In most cases, eating fish is better than taking fish oil alone because it offers an excellent source of protein and other nutrients like vitamin D, iodine and selenium (all important for mental health) in addition to the omega-3 fatty acids. However, with growing concerns about mercury and other contaminants in seafood, more doctors like myself are wondering if the pros still outweigh the cons of eating fish.
As a general rule, if my patient is open to eating fish at least twice per week and checking the Environmental Working Group for sustainable seafood options, then they can forgo the fish oil supplements. However, during periods of high stress or inflammation, even those who eat seafood regularly may need to supplement with fish oil short term.
Choosing an omega-3 supplement
If you can’t get enough omega-3s from food alone, or if you need extra for any period of time, supplements are a great option. Make sure that the brands you choose conduct third-party testing on their products. If this isn’t clear on the bottle, check the brand’s website or contact them directly to find out. Most high quality fish oil supplements are tested for heavy metals and other contaminants.
Below, I’ve listed some important points about the most common types of omega-3 supplements:
Fish Oil - Great option for overall support and an optimal balance of EPA & DHA. Fish oil supplements that offer the “triglyceride form” of the omega-3s may also be better absorbed.
Cod Liver Oil - A wonderful source of vitamins A and D along with the fatty acids. Cod liver oil is not recommended during pregnancy because of the higher vitamin A content.
Krill Oil - Derived from small crustaceans known as Antarctic krill, this offers a well-absorbed form of EPA, DHA and astaxanthin which can help to protect cells from oxidative stress.
Algae Oil - For vegans & vegetarians, algae oil provides the best plant-based ratio of DHA & EPA. The only drawback is that the amount of omega-3s per serving is much lower than that of fish oil, so people may need to take more pills in order to achieve therapeutic doses.
Who should NOT take fish oil?
Anyone taking blood thinners - Since fish oil has a mild blood thinning effect, it should be avoided if you’re on a prescription blood thinner like warfarin.
If you have a bleeding disorder - Fish oil may worsen symptoms related to hemophilia or other bleeding disorders.
Prior to surgery - While it’s recommended to stop all supplements before surgery, fish oil should be stopped at least 1 week beforehand due to its blood thinning properties.
Final Thoughts
More and more evidence has been supporting the use of fish oil to help with symptoms related to anxiety and many more health conditions.
If you’re able to eat sustainable seafood options a few times per week, that’s a wonderful way to get the omega-3 fatty acids your brain needs. If not, it’s important to choose good quality supplements to help.
If you’d like to work with me to figure out which supplements may be right for you, set up your free discovery call today!
*THIS CONTENT IS FOR EDUCATIONAL PURPOSES ONLY. IT IS NOT INTENDED TO DIAGNOSE OR PROVIDE MEDICAL ADVICE. PLEASE CONSULT WITH YOUR DOCTOR, OR LICENSED HEALTHCARE PROVIDER, BEFORE TRYING ANY NEW SUPPLEMENTS AS THEY MAY INTERFERE WITH YOUR CURRENT MEDICATIONS OR BE CONTRAINDICATED FOR YOU.
ABOUT THE AUTHOR
Dr. Anjali Kasunich is a California-licensed Naturopathic Doctor and founder of Mantra Natural Medicine where she uses a heart-centered approach and evidence-based natural treatments to help her patients heal. When she’s not treating patients in her private practice, Dr. Anjali enjoys spending time with her husband and dog, dancing, and being in her garden. You can learn more about Dr. Anjali and her favorite healthy tips by visiting her Instagram or TikTok.
References:
Kiecolt-Glaser JK, et al. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011 Nov;25(8):1725-34. doi: 10.1016/j.bbi.2011.07.229.
Lewis NA, et al. Are There Benefits from the Use of Fish Oil Supplements in Athletes? A Systematic Review. Adv Nutr. 2020 Sep 1;11(5):1300-1314. doi: 10.1093/advances/nmaa050.
Patrick RP, et al. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHA, bipolar disorder, schizophrenia and impulsive behavior. FASEB J. 2015 Jun; 29(6):2207-22. doi: 10.1096/fj.14-268342.
von Schacky C. Importance of EPA and DHA Blood Levels in Brain Structure and Function. Nutrients. 2021 Mar 25;13(4):1074. doi: 10.3390/nu13041074.