Mood disorders such as depression and anxiety affect millions of people worldwide. In recent years, researchers have increasingly focused on the role of inflammation in brain health and emotional well-being. Emerging evidence suggests that certain omega-3 fatty acids, particularly EPA, may play an important role in supporting mood.

In this article, naturopathic doctor Dr. Paul Hrkal reviews current research and explains how omega-3 supplementation may help support mental health when used appropriately.

The Link Between Inflammation and Depression

Research has shown that many neurological conditions, including depression, Alzheimer’s disease, and post-concussion symptoms, are influenced by chronic inflammation in the brain. Specialized immune cells called microglia can release inflammatory signalling molecules that affect brain function.

These inflammatory messengers, including compounds such as interleukin-6 (IL-6), can interfere with normal nerve signalling and may contribute to changes in mood, motivation, and cognitive function. Over time, excessive inflammation may also damage neurons.

Because of their anti-inflammatory properties, omega-3 fatty acids have gained attention for their potential role in supporting brain health and emotional balance.

What Research Says About Omega-3s and Mood

A major meta-analysis examining nearly 1,500 individuals with depression or anxiety reviewed results from ten randomized controlled trials. The analysis found a statistically significant reduction in depression severity among participants who supplemented with omega-3s.

Notably, the greatest benefit was observed in individuals using supplements that contained higher levels of eicosapentaenoic acid (EPA), one of the primary omega-3 fatty acids found in fish oil.

These findings are consistent with earlier research dating back to 2011, which also identified high-EPA formulations as being particularly relevant for mood support.

Effective Dosage and Research Limitations

Most studies showing positive results used EPA doses in the range of one to two grams per day. This appears to be a practical “sweet spot” for supporting mood in research settings.

Higher doses did not consistently show additional benefit for depression, although limited evidence suggests possible effects on anxiety. Researchers also note that further high-quality studies are still needed, and some conflicting evidence exists in the scientific literature.

Overall, current evidence leans toward a positive role for high-EPA omega-3 supplementation in supporting mood, particularly when used as part of a broader health plan.

EPA vs. DHA: Understanding the Difference

Omega-3 supplements typically contain two main active fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). While both are important for health, they play different roles in the body.

DHA is especially important for brain development, vision, and neurological structure. It is commonly recommended during pregnancy and for cognitive support.

EPA, on the other hand, appears to be more strongly associated with inflammation regulation and mood support. Research suggests that products with higher EPA relative to DHA may be more suitable for individuals focused on emotional well-being.

Choosing the Right Omega-3 Supplement

Many standard omega-3 products found in large retail stores contain balanced ratios of EPA and DHA and are formulated primarily for general cardiovascular and overall health.

These products may not provide sufficient EPA to reach the levels used in clinical research on mood. For individuals seeking targeted support, higher-EPA formulations may be more appropriate.

When selecting an omega-3 supplement, it is important to consider factors such as purity testing, dosage transparency, and manufacturing standards.

AquaOmega’s Commitment to Quality

At AquaOmega, we are committed to providing high-quality, IFOS-tested, triglyceride-form omega-3 supplements designed to deliver clinically relevant levels of EPA and DHA.

Our High EPA formulation is carefully developed to support inflammation balance, mood, and overall wellness, while meeting rigorous quality and purity standards.

To learn more about our High EPA Omega-3 and other evidence-informed formulations, visit: www.myaquaomega.com

Final Thoughts

Growing scientific evidence suggests that high-EPA omega-3 supplementation may play a supportive role in managing depression and promoting emotional health. While omega-3s are not a substitute for professional care, they may be a valuable part of a comprehensive wellness strategy.

As always, individuals should consult with a qualified healthcare practitioner before starting any new supplement, especially if they are managing mental health conditions or taking prescription medications.