Omega 3 and Omega 6 are essential fatty acids, which means that your body can’t produce them and you have to get them through your diet. These long chain polyunsaturated fatty acids play an important role in the formation of cell membranes and, surprisingly, in your mental health.
With changes in modern diet, we are consuming a lot less Omega 3 and a lot more Omega 6 fatty acids and that is contributing to both physical and mental health problems.
Omega-6 fatty acids predominate in the US diet and can be found in vegetable oils such as corn and soybean oil. While you need to include some omega-6 in your diet, these ubiquitous and highly-processed omega-6-containing oils have been linked to inflammation, metabolic disease, and cardiovascular disease, which is a comorbidity of anxiety. Modern foods contain an overabundance of omega-6s because they are cheap, shelf-stable and easy to use in processed foods.
While it is recommended that you consume a ratio of somewhere between 1 to 1 and 1 to 4 omega-3 to omega-6 fatty acids, a typical Western diet has a Omega 3 to 6 ratio of somewhere between 1 to 20 to 1 to 1000. That is a huge shift in what types of fatty acids we are providing our bodies and brains now compared to a few hundred to few thousand years ago. Our bodies and our genes will adapt eventually, yet not so quickly. This mismatch between what our bodies are used to and what we are eating now is contributing to health problems.
Omega-3s offer important cognitive and mental health benefits. While chronic inflammation and altered gut microbiome have been linked to anxiety, omega-3s are anti-inflammatory and support the health of the gut microbiome.
There is also research linking omega-3s to improved neurotransmitter function and brain growth factors. Studies have shown that an omega-3-rich diet reduces anxiety behaviors in rats while it also improves serotonin signaling. Omega 3s increase levels of brain-derived neurotrophic factor (BDNF) in mice.
In human studies, participants with social anxiety disorder and major depressive disorder with concurrent anxiety showed decreased levels of the omega-3s, DHA and EPA, in their blood. Furthermore, symptoms appeared to be more severe as the levels of DHA and EPA decreased.
In addition, a meta-analysis of 19 clinical trials across 11 countries established that treatment with omega-3s is associated with an improvement in anxiety symptoms in adults. It also found that supplementation with under 2 grams per day of fish oil and low proportions of EPA to DHA tended not to be effective in treating anxiety.
DHA vs EPA, What’s the Difference?
There are three main types of omega-3s which include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils, including flaxseed and canola, while EPA and DHA are primarily found in fish oils. Our bodies can convert small amounts of the short-chain ALA to longer-chain DHA and EPA, but not enough to reach sufficient quantities.
You might be wondering what the difference is between DHA and EPA.
EPA has been found to reduce inflammation and depression. EPA can also reduce hot flashes and other symptoms for women in menopause. DHA plays a role in brain development and is particularly important for children. It also plays a role in the health of your skin and retinas.
While higher EPA to DHA ratios in supplements have been shown to be effective for treating depression, the opposite seems to be true for anxiety. In fact, research has found that formulations consisting of 60% or more EPA are actually ineffective in treating anxiety.
The opposite impact of DHA to EPA ratios for depression and anxiety may point to the underlying roles that omega-3s play in treating these disorders. Research is in its infancy and more needs to be explored to determine the exact mechanisms and dose required for the treatment of various anxiety disorders.
Fish and Omega-3s
Fatty fish that live in cold water including sardines, salmon, herring, and mackerel are rich in DHA and EPA. And fun fact, salmon actually gets its pink color from a powerful antioxidant called astaxanthin, which protects the omega-3s from oxidation. For reference, a 3-ounce serving of Alaskan salmon or herring contains around 2 grams of omega-3s while 3 ounces of sardines contain around 1.3 grams.
Fish roe and krill oil are other great options because they contain a specific form of DHA that has easy access through the blood-brain barrier.
If you’re not a fish fan and are wondering whether supplementation works, a trial with medical students found that 3 months with 2.5 grams per day of omega-3 supplementation supported a reduction in anxiety. If you prefer this route, choose a supplement that is third-party tested and free of heavy metal contaminants and other toxins.
What if You’re a Vegetarian?
EPA and DHA are mostly found in oily fish, and vegetarians and vegans are some of the highest-risk groups for insufficient or deficient omega-3 consumption. A European study found that spreading fats, soups, and sauces are the primary sources of omega-3s for vegetarians, though they only had a fraction of omega-3s in their bloodstream compared to fish-eaters. In particular, DHA was primarily consumed by eating fish, although a small portion also came from poultry and eggs.
Plant sources of omega-3 mainly contain ALA, which is a shorter chain fatty acid that is not as bioactive as DHA and EPA. While the body can convert ALA to EPA and DHA, this only happens in small amounts. Most people can’t convert enough to support their bodies’ needs and the remaining ALA is stored and used for energy like other fats. Good sources of ALA include flaxseed, walnuts, chia seeds, and hemp seeds.
A more robust option for vegetarians and vegans is to supplement with omega 3s extracted from microalgae. These have been shown to be comparable in EPA and DHA quantities to that of a variety of fish. In addition, because microalgae oils are produced in controlled environments, they may eliminate the concern about potential toxins in fish oil.
The Takeaway
While DHA-rich omega-3 supplementation is a promising treatment for anxiety disorders, additional large-scale studies are needed to confirm previous findings and explore mechanisms as well as determine exact dosages.
If you’re struggling with an anxiety disorder, you may want to increase your dietary consumption of omega-3 and see if your anxiety improves.
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