Omega-3 fatty acids are among the most researched supplements for mental health. Here is what the evidence shows, which form to choose, and how to use it safely.
Omega-3 fatty acids are essential fats — meaning your body cannot produce them and must obtain them through diet or supplementation. They play a fundamental role in brain structure and function, and a growing body of research suggests they may offer meaningful benefits for anxiety.
Some people who begin taking omega-3 for anxiety report feeling slightly more relaxed and at ease throughout the day. Beyond anecdotal experience, the research is increasingly compelling.
A 2024 systematic review and dose-response meta-analysis published in BMC Psychiatry analysed 23 randomised controlled trials involving 2,189 participants. The findings were notable: each additional gram per day of omega-3 supplementation produced a moderate decrease in anxiety symptoms. The greatest improvement was seen at 2 grams per day, with lower doses showing less consistent benefit.
Research consistently shows omega-3 fatty acids have anti-anxiety effects — and the evidence base has strengthened considerably in recent years.
A randomised clinical trial published in Frontiers in Nutrition found that omega-3 supplementation at 2.4 grams per day significantly reduced anxiety symptoms compared to placebo in patients with depression — with the effect on anxiety being stronger than the effect on depression itself. This is an interesting finding, suggesting omega-3 may have particular relevance for the anxiety component of mood disorders.
Broader research has also linked omega-3 intake to reduced inflammation in the brain, which is increasingly understood to play a role in anxiety and mood regulation. Dr Andrew Weil has noted that omega-3 fatty acids regulate inflammation and may help reduce the risk and symptoms of a range of conditions including depression, ADHD, heart disease, and rheumatoid arthritis.
The two primary omega-3 fatty acids relevant to mental health are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). DHA is a key structural component of brain cell membranes, while EPA appears to have more direct anti-inflammatory and mood-regulating effects.
Most people are not getting enough omega-3s from their diet. This matters because inadequate levels have been linked to a range of cognitive and mood problems. Ensuring sufficient intake is a foundational step — not a fringe intervention.
The most commonly recommended source of omega-3 for anxiety is fish oil. The reason is practical: the EPA and DHA in fish oil are already in a form the body can use directly, without requiring conversion. Other plant-based sources of omega-3 — such as flaxseed oil — contain ALA, a precursor that the body must convert to EPA and DHA. This conversion is inefficient in many people, meaning the benefit may be reduced.
For those who do not eat fish or prefer a plant-based option, algae oil is worth considering — it provides DHA directly and is the original source from which fish accumulate their omega-3s.
A reasonable concern with fish oil is mercury contamination. If you are taking fish oil regularly, choose a pharmaceutical grade product from a reputable brand. Pharmaceutical grade means the oil has been purified to remove mercury and other ocean contaminants. This is clearly stated on quality products and is worth checking before purchasing.
Please read before using omega-3 supplements:
Omega-3 fatty acids stand out among supplements for anxiety because they are genuinely essential — your body needs them regardless of anxiety. The research base is stronger than for most natural supplements, with multiple well-designed trials and a 2024 meta-analysis supporting their use.
We would not suggest omega-3 as a standalone treatment for anxiety. But as part of a broader approach — alongside evidence-based practices like cognitive behavioural therapy, relaxation techniques, and lifestyle adjustments — ensuring adequate omega-3 intake makes good sense. The potential benefit is real, the safety profile is excellent, and most people are not getting enough anyway.
Food sources include oily fish (salmon, mackerel, sardines), walnuts, and flaxseeds. If diet is insufficient, a quality fish oil supplement is a reasonable step.