Have you been feeling more anxious lately? A bit low, flat, or not quite yourself?
When anxiety creeps in, most of us look at our workload, our sleep, or our stress levels. But we rarely look at what’s on our plate. And yet, one of the most overlooked nutrients for mental health support is omega-3.
If you struggle with anxiety, low mood, brain fog, or burnout, this is something you’ll want to pay attention to.
Prefer watching instead of reading? Check out my full YouTube video below:
Why Omega-3 Is Essential for Mental Health
Omega-3 fatty acids are what we call essential nutrients. That means your body cannot produce them on its own. You have to get them through food or supplementation.
When intake is low, research has linked omega-3 deficiency to increased rates of anxiety and depression. In fact, studies have shown that omega-3 supplementation can significantly reduce symptoms in people with mild to moderate depression. Interestingly, countries with higher fish consumption tend to have lower rates of depression.
This isn’t a coincidence.
How Omega-3 Supports Your Brain
Your brain is made up of nearly 60% fat — and omega-3 fats are a key structural component.
Here’s what they actually do:
- Help brain cells communicate efficiently
- Support serotonin and dopamine function (your “feel-good” neurotransmitters)
- Improve mood regulation
- Reduce inflammation linked to anxiety and depression
When omega-3 intake is low, it’s not about willpower or weakness. It’s often about chemistry. Your brain simply doesn’t have the building blocks it needs to function optimally.
Anxiety, Inflammation & Chronic Stress
We now know that anxiety and depression are often connected to low-grade inflammation in the body.
Omega-3s are powerful anti-inflammatory fats. They don’t just support your mood directly, they help calm the underlying inflammation that can drive anxious and depressive symptoms.
And here’s something especially important for busy women:
Chronic stress increases your body’s demand for omega-3s.
If you’re constantly juggling work, kids, responsibilities, and never fully switching off, you’re likely using these fats up faster than you’re replacing them.
Long-Term Benefits: Brain, Heart & Beyond
While we’re talking about mental health, omega-3s are working behind the scenes in many other ways:
- Support heart health
- Help maintain cognitive function
- Linked to slower brain ageing
- Support memory over time
- Aid in reducing joint pain and inflammation
- Support intestinal health
For women in fertility, pregnancy, or postpartum stages, omega-3s (especially DHA) are crucial for optimal fetal brain development.
This is not just about feeling better now. This is about protecting your brain long-term.
Photo by NHATHUY DUONG on Unsplash
Best Food Sources of Omega-3
The richest sources of omega-3 (EPA and DHA, the forms your brain actually uses) are oily fish:
- Wild salmon
- Sardines
- Mackerel
- Anchovies
- Cod liver oil
Aim for 2–3 servings of oily fish per week. This is considered the sweet spot for mental health benefits while keeping mercury exposure low.
What If You Don’t Eat Fish?
This is important.
Plant-based sources like walnuts, chia seeds, and flaxseeds contain ALA (alpha-linolenic acid), a type of omega-3. While these foods are fantastic for overall health, ALA must be converted in the body to EPA and DHA.
The problem?
The conversion rate is very low.
So if you don’t eat oily fish at least twice per week, consider an omega-3 supplement.
If you’re vegetarian or plant-based, look for an algae oil supplement. It provides DHA and EPA directly, without the fish.
Choosing a Quality Omega-3 Supplement
Not all supplements are created equal.
Look for:
- A product that clearly lists EPA and DHA amounts
- Third-party testing for purity
- Whole-food–derived sources where possible
- Minimal additives
Quality matters. Your body recognises and absorbs nutrients from whole-food sources more effectively.
Photo by Elsa Olofsson on Unsplash
A Gentle Reminder
Supporting your mental health isn’t about perfection. It’s about giving your body what it needs so it can support your mind.
If you’re feeling anxious, low, or burnt out, this could be one simple, powerful place to start.
Nutrition isn’t the only piece of the puzzle, but it is a foundational one.
About the Author: Gillian Scerri
Gillian Scerri is a Health & Nutrition Coach and CBT Practitioner who specialises in diet, emotional eating, and stress-driven habits.
Her work centres on helping individuals understand why they overeat, crave certain foods, or struggle with consistency, so they can create lasting change, not just short-term results. By combining Cognitive Behavioural Therapy with practical nutrition and dietary strategies, Gillian helps clients regulate their emotions, stabilise their energy, and build healthier habits that actually stick.
She places a strong emphasis on the impact of food on mood, hormones, and overall mental wellbeing, helping clients move away from ultra-processed, addictive eating patterns and towards a way of eating that supports both physical and emotional health.
Her programmes integrate insights from neuroscience, behaviour change, gut health, and nutritional therapy, bridging the gap between what people eat and how they feel. Rather than relying on willpower or restrictive dieting, her approach focuses on addressing root causes and rewiring patterns at a deeper level.
Gillian’s work is deeply personal. After years of struggling with her own health, including digestive issues, fatigue, anxiety, depression, and thyroid issues, she was forced to confront the disconnect between her lifestyle and her wellbeing. Through this journey, she not only restored her health but developed a clear mission: to help others break free from the cycles that keep them stuck, exhausted, and disconnected from their bodies.
Contact Details
Website
LinkedIn
YouTube
