Is Omega-3 Supplements Effective For Depression?


There is a study that proves omega-3 supplements are beneficial for mental illness. It is as effective as standard anti-depressant medication or getting online counseling from platforms like BetterHelp for those people suffering from depression. However, there is a catch. To address the mental condition, people should choose the best type of omega-3 supplements and follow its right amount of dosage. Since it contains vitamins and minerals, less and too much of the pills may potentially hinder it from working.

“Some studies suggest that Omega-3s may be helpful in the treatment of depression as they seem to have a mood-stabilizing effect.” Staci Lee Schnell, MS, CS, LMFT .


Common Mistakes People Do


A lot of individuals obtain mistakes when it comes to choosing and taking omega-3 for depression. One of which is taking the wrong form of the supplement. What a lot of people do not know is omega-3’s types are different in most aspects. There is a form of omega-3 that contains a fatty acid called Alpha-Linolenic acid (ALA). Usually, it gets found in oils and seeds. Another type is Eicosapentaenoic (EPA), which appear commonly in fish oils. It usually has anti-inflammatory effects. Lastly, there is Docosahexaenoic (DHA). It is also found in fish oils but contains the highest amount of concentrated omega-3.

  1. In line with people’s omega-3 needs, a lot of them think that because DHA is the highest omega-3, it appears required for the brain. However, that is not entirely true. Studies show that EPA is the best type of omega-3 that fits perfectly in addressing mild to severe types of depression. Yes, most experts and people are confused because EPA gets usually recommended for specific diseases and inflammation in the body. However, research shows that it is the best form of omega-3 that allows a better mood regulation. Christina L. Gmyr, LMHC, NCC used to say, “Certain foods are linked to mental health issues such as increased symptoms of depression and decreased self-esteem.”


  1. Another thing that people did not know is the amount of omega-3 needed for treating depression. So to get an adequate amount of omega-3, people should take at least eight to ten capsules a day. However, taking too many of omega-3 supplements will increase the level of DHA. In unfortunate cases, it is not necessary at all. What people should do is take a concentrated form of omega-3, which is about 500 to 600mg of EPA and a little DHA. With that, the three to four capsules per day will be enough combination.
  2. Concerning people’s understanding of omega-3 needs, most of them assume that consuming a portion of food with omega-3 in it can sustain the needed nutrients alone. The truth is, it is not possible to get the right amount by only eating foods with omega-3. The reason for that is the process that foods undergo. Several preparation and cooking procedures take away the food nutrients. With that, there is no guarantee that the mind and body will still receive the proper amount of omega-3 after the food gets prepared.

“It’s important to underscore here the importance of monitoring your mental health and knowing how different medications and lifestyle changes can impact your mental health.”  Julia Hogan, LCPC explains. Honestly, there are lots of supplements that promise to give better health results. Some of them are beneficial specifically for mental health. But relying only on these pills will never address a mental condition. Diet, exercise, and a healthy lifestyle is always part of the psychological solution.

Supplements For The Of Overall Health (Is It Necessary?)


The body needs enough nutrients so it can fight certain types of diseases. Samples of these nutrients are vitamin D, K, magnesium, iron, and zinc. But since a lot of people cannot find time to consider having a healthy lifestyle and eating excellent quality of foods, most of them think about taking multivitamins. People somehow believe in the labels of these products that show a significant amount of health potential. But the problem is, not all of these pills can give humans enough nutrients their brain and body deserve. But not all products get considered ineffective, though. There some supplements that have smaller amounts of nutrients in them that can potentially help.

What People Genuinely Need?

The truth is there just so many products that do not contain minerals that the body can absorb. However, some supplements do contain the nutrients that the body needs. It is just that it takes little effect on a pill form. That is the reason why a lot of people tend to consume more of these supplements. But honestly, it is not okay either. Taking too many multivitamins is not something people should regularly be doing. That is because there are individuals who do not entirely need it.

The market of these supplements is growing in billions, and pharmaceutical companies and industries are considering its mass production. But that is not enough reason to take pills without proper knowledge. The fact is that those individuals suffering from vitamin and mineral deficiency appear allowed to take supplements. That is, of course, with doctor’s approval and prescription as well. Those supplements help health experts in monitoring the risk of certain deficiency conditions. But for those individuals who do not seem to need it, those pills are becoming useless in all aspect.


Points To Remember

For most adults in their 50’s, it gets suggested that to obtain vitamins and minerals; there must be consumption of easily absorbed food. But along that age, a standard multivitamin-mineral supplement appears to be recommended by most health experts. That is due to adults’ difficulty in absorbing some of the food nutrients. It is not okay to replace a poor unbalanced diet with supplements alone. There are tendencies that instead of these pills giving potential health benefits, it may cause damages to human’s overall development. Supplements can play a role in people’s diet gaps. However, it does not guarantee equal or better health benefits compared to the consumption of easily absorbed foods. So if there is entirely no reason to take a pill, then people should not consider it.


It is still essential to note that supplements without proper diet and healthy lifestyle can be very useless. So before anyone takes a multivitamin, they should consider making an effort in changing their habits. With that, one must eat fruits and vegetables to obtain the right amount of nutrients that the brain and body needs. Also, never forget to take eight glass of water a day and a good night sleep.