Do omega-3 supplements help against anxiety

Do omega-3 supplements help against anxiety

A dietary supplement with omega-3 fatty acids should be part of the therapy for anxiety, as the fatty acids could reduce stress.

Omega-3 fatty acids can help with anxiety

In the industrialized nations, between 15 and 20 percent of the adult population repeatedly fall victim to anxiety. The prescribed medication can have side effects and harbor a particular potential for dependence, anxiety patients are anxious about. The means are therefore not suitable for sole or long-term anxiety therapy. On the other hand, psychotherapies are time-consuming and costly - and it is not uncommon for you to wait months before you get the first appointment.

Food supplements can accompany any therapy for anxiety (or other psychological complaints) and provide instrumental support. For example, we report here on the beneficial effects of omega-3 fatty acids in the case of aggression. These fatty acids can also clearly help with anxiety, as an extensive meta-analysis published in autumn.

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These other effects of omega-3 fatty acids are known

Omega-3 fatty acids have been the focus of much research for years. The results revealed a variety of beneficial effects from these fatty acids. For example, we know that omega-3 fatty acids have anti-inflammatory effects, support memory, positively impact the intestinal flora, reduce osteoarthritis pain, are suitable for the eyes, and keep the blood healthy.

Lots of studies on omega-3s and anxiety

About mental disorders, animal studies already showed the first indications of an anxiety-relieving effect of omega-3 fatty acids, and a human study showed that people with anxiety disorders had lower levels of omega-3 in their blood than people without anxiety. Another study found that supplementing medical students with omega-3 fatty acids improved their blood inflammation levels and reduced their anxiety levels.

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New meta-analysis shows: Omega-3 fatty acids reduce anxiety

Since these studies and many others were criticized because of their often low number of participants, researchers from various psychiatric clinics in Taiwan carried out the meta-analysis mentioned above based on 19 clinical studies. The total number of participants was over 2,200 people with an average age of around 43 years. It found that the anxiety patients treated with omega-3 fatty acids experienced a significant reduction in their anxiety levels compared to the respective placebo groups.

Most of the participating patients had received a precise fear diagnosis from their doctors. So it wasn't just about surveys or self-diagnosed fears.

This omega-3 dose is used for anxiety

In the meta-analysis above, the study participants received an average of 1,605 mg omega-3 fatty acids per day. An anxiolytic effect was only found in those who took more than 2,000 mg of omega-3 fatty acids (EPA / DHA) per day.

The intake should take place for at least six weeks to see an effect and ideally be maintained in the long term.

Therefore, omega-3 fatty acids help with anxiety

Omega-3 fatty acids represent an essential building material for the brain cells' membrane. They also influence many processes in the central nervous system, such as the neurotransmitter system, neuroplasticity, and possible inflammatory processes. These properties could explain why omega-3 fatty acid intake has a noticeable impact on mental disorders.

These foods contain omega-3 fatty acids

Omega-3 fatty acids are among the polyunsaturated fatty acids and are therefore essential, i.e., vital nutrients. They are usually only found in small amounts in food. The short-chain variant (alpha-linolenic acid) is located in larger quantities, e.g., B. in hemp seeds, flax seeds, chia seeds and their oils, the long-chain omega-3 fatty acids (DHA and EPA), on the other hand, are almost exclusively contained in foods of animal origin (fatty fish) or certain algae. Details on the correct supply of omega-3 fatty acids can be found here.

Which omega-3 fatty acid supplements are there?

Most omega-3 supplements are made from fish oils, with a few made from krill oil. Purely vegetable omega-3 preparations usually only supply the short-chain omega-3 fatty acids (linseed oil). In contrast, capsules with algae oils provide the more effective long-chain omega-3 fatty acids, e.g., B—opti3 (capsules) or the omega-3 algae oil (without pills).

* Omega-3 EPA & DHA in vegan capsules

* Omega-3 EPA and DHA from algae oil

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