Fish oil sold over the counter contains EPA and DHA, the two types of omega-3s found in fish.
It may also be helpful for other conditions, including arthritis, autoimmune diseases, and heart health.
It may cause side effects such as nausea, diarrhea, and heartburn when taken in high doses.
Moyo Studio / Getty Images
Mental Health Benefits of Fish Oil
The omega-3 fatty acids found in fish are essential forbrain health.
Older adults who are deficient in omega-3s show more advanced signs of brain aging, includingsmaller brain size.
Depression
Research has shown that fish oil may be useful intreating depression.
Premenstrual Syndrome
Premenstrual syndrome may have both physical and mental symptoms, such as changes in mood.
Recap
Fish oil may be helpful in both the prevention and treatment of depression.
Fish oil can have some side effects, although these tend to occur most often at high doses.
Stomach upset and unpleasant tasting burps are perhaps the most common side effect.
How Much Fish Oil Should You Take?
There is no established upper limit for omega-3’s consumed from dietary sources (such as fish).
Avoid any products that claim to “cure depression” or “reduce the risk of heart disease.”
Look closely for added ingredients like fillers, binders, and flavorings.
These organizations include U.S. Pharmacopeia, ConsumerLab.com, and NSF International.
Another way to tell high-quality fish oil is by its smell and taste.
Fish oil should notsmell or taste “fishy.”
If it does, this indicates that the fish oil is starting to degrade and is becoming rancid.
A strong smell may also be a sign that artificial flavors were added to the product.
Smaller cold-water fish, such as herring, mackerel, salmon, and sardines, are your best choices.
Larger fish and farmed fish may accumulate toxins, such as mercury and dioxins, in their tissues.
At this time, however, the benefits of consuming fish outweigh the risks for most people.
Takeaway
Fish oil can have several health benefits, including protecting and improving mental health.
This doesn’t mean that taking fish oil is a substitute for medication or therapy.
If you are experiencing symptoms of a mental health condition, talk to a healthcare provider.
National Health Statistics Reports; no.
National Center for Health Statistics.
2017;16(Suppl 1):S115S124.
National Center for Complementary and Alternative Medicine.Omega-3 supplements: In-depth.
National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids.
2018;37(3):948-957. doi:10.1016/j.clnu.2017.03.027
Food and Drug Administration.FDA 101: Dietary supplements.
U.S. Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.
