Can Omega-3 Reduce Stress and Anxiety?

Why Omega-3 helps treat Anxiety?

One of the reasons why people have anxiety disorders is due to omega-3 deficiency. Thus, the consumption of omega-3 balances out the quantity of omega-3 fatty acids in the body and lowers feelings of nervousness.

Omega-3 can also treat or relieve anxiety and its symptoms because it regulates the levels of dopamine in the body. Dopamine levels adjust amygdala activity and reduce feelings of worry or fear.

Furthermore, omega-3 helps reduce anxiety because it improves serotonin uptake into the cell membrane. People who have anxiety often have high levels of serotonin in their brains, however, the brain cannot transport it out of the neurons effectively. Thus, omega-3 regulates the amount of serotonin in the brain, improving mood and increasing feelings of positivity.

Plus, omega-3 helps treat anxiety because it reduces inflammation in the brain. Studies have linked inflammation in the brain to various mood disorders, including anxiety. Omega-3’s anti-inflammatory properties help lower inflammation and improve neuron signaling, which improves mood.

Studies show that brain inflammation and anxiety may be linked to one another. For instance, the study, “Omega-3 Supplementation Lowers Inflammation and Anxiety in Medical Students: A Randomized Controlled Trial” tested whether omega-3 improved anxiety symptoms in young, healthy medical students. It found that omega-3 lowered anxiety while simultaneously lowering the production of inflammatory cytokines. Thus, omega-3 was found to reduce anxiety symptoms and inflammation in the brain.

How Omega-3 works for Stress and Anxiety

Omega-3 is a healthy polyunsaturated fat that consists of three main types of omega acids including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA),

and alpha-linolenic acid (ALA).

These omega-3 fatty acids help treat anxiety by:

1- Normalizing amygdala activity and increasing dopamine levels: the amygdala is the part of the brain that processes feelings of fear. It is overactive in people with anxiety because they have low levels of dopamine in their brains.

Once dopamine levels increase, the amygdala’s activity decreases. Decreased amygdala activity reduces feelings of fear and worry. The omega-3 fatty acid DHA can regulate the body’s dopamine levels, thereby regulating amygdala activity, and decreasing people’s anxiety levels.

2- Improving the cellular uptake of serotonin: research shows that people with depression have low omega-3 levels in their bodies. This affects the cellular uptake of serotonin because, without omega-3, the cell membrane becomes weak and cannot take up neurotransmitters. EPA, DHA, and ALA strengthen the cell membrane, allowing it to take up serotonin more effectively, which improves mood.

3- Reducing inflammation in the brain: the omega-3 fatty acids EPA releases anti-inflammatory chemicals called eicosanoids that reduce the level of inflammation in the brain. This strengthens cell signaling and regulates the number of neurotransmitters in the brain, which stabilizes mood.

Omega-3 dose for Anxiety: How much to Take

There is no standard dosage of omega-3 to treat anxiety. However, some studies have shown that people suffering from anxiety can benefit from taking 2,000 mg of fish oil per day.

Some psychiatrists might prescribe an omega-3-6-9 supplement at a ratio of 2:1:1. However, this would also depend on your specific diet. If your diet is rich in omega-6 and omega-9, you do not need to take omega-6 and omega-9 as supplements.

For instance, Dr. Daved Rosensweet, a holistic Family Medicine specialist, recommends that people with anxiety take 1.8 grams of EPA per day.

Meanwhile, the general omega-3 supplementation guidelines recommend taking a daily dose between 2,000-3,000 mg of EPA and DHA combined.

Always consult a doctor or healthcare expert to make sure you are taking a balanced ratio of omega-3, omega-6, and omega-9.

Omega-3 for Anxiety: Precautions

If you want to use omega-3 supplements to treat stress and anxiety, you should take the following precautions:

1- People with certain medical conditions

People with the following medical conditions should take precautions and consult a doctor before they begin taking omega supplements.

- Diabetes: consuming excessive omega-3 fats may lower blood sugar levels. People who have diabetes should consult a doctor to determine the appropriate dose for their condition.

- A seizure disorder: consuming excessive omega-6 fats such as GLA may cause seizures in people who have a seizure disorder.

-Allergies: people who have allergies should take precautions before taking omega fatty acid supplements.

Many omega supplements come from fish sources, and people who are allergic to fish cannot take these supplements. Some supplements may also contain peanut and soy, which are also common allergens.

2- Pregnant or Breastfeeding Women

Consuming excessive omega-6 fats may cause pregnant women to have pregnancy complications such as early labor and contribute to the poor development of the fetus.

Pregnant women should also avoid omega-3 because it affects their blood clotting abilities and increases the risk of bleeding. Also, some omega-3 supplements like cod liver oil contain vitamin A, which might be harmful to the fetus.

Pregnant and breastfeeding women should avoid omega-3 fish oil supplements that come from fish that contain high amounts of mercury, such as mackerel, swordfish, or tilefish because mercury may harm the baby.

3- Interaction with other Medications

Omega fats may interact with different medications and exacerbate certain conditions. Consult your doctor or healthcare provider before taking omega fatty acids supplements if you take the following medication:

- Anticoagulant medication: Omega fats can interfere with blood-thinning medication. Consuming excessive amounts of omega fats can cause blood thinning or excessive bleeding.

- Blood pressure medication: consuming excessive amounts of omega fats may lower blood pressure and interfere with blood pressure medication.

5- Vitamin A Toxicity

If you are taking omega-3 supplements, always check the amount of vitamin A. Some omega-3 supplements may contain very high amounts of vitamin A, which may cause vitamin A toxicity.

People should also avoid cod liver oil because it contains a high amount of vitamin A. They can substitute it with other omega-3 supplements that aren’t high in vitamin A like fish or krill oil.

Omega-3 for Anxiety: Side Effects

If you want to use omega-3 supplements to treat anxiety, you should consider the following precautions:

If you take omega-3, you may experience an unpleasant taste in the mouth, bad breath, heartburn, nausea, gastrointestinal discomfort, low blood pressure, high blood sugar, diarrhea, headaches, and smelly sweat.

Side Effects of the Omega-3-6-9 Supplement

If you take an Omega-3-6-9 supplement you may experience the following side effects: burping, vomiting, diarrhea, constipation, nausea, and heartburn, loss of taste, skin rash, hives, itching, prolonged bleeding from cuts, and nosebleeds.

Consult your doctor if any of the following side effects appear.