Nourish your brain from the inside out
When we talk about nutrition for mental health, omega-3s often steal the spotlight—and for good reason. These healthy fats are essential for brain function, mood regulation, and reducing inflammation, all of which play a huge role in how we feel day to day.
So what are omega-3s, why do they matter, and how can you get more of them in your diet? Let’s dive in.
🌿 What Are Omega-3s?
Omega-3s are essential fatty acids—meaning our bodies can’t make them on their own, so we need to get them from food. The three main types are:
ALA (alpha-linolenic acid): Found in plant foods like flaxseeds and walnuts
EPA (eicosapentaenoic acid): Found in fatty fish; known for reducing inflammation
DHA (docosahexaenoic acid): Also found in fatty fish; critical for brain structure and function
🧠 How Omega-3s Support Mental Health
They help reduce symptoms of depression and anxiety
Studies show that people with low levels of omega-3s may be more likely to experience mood disorders.
EPA, in particular, has been shown to reduce symptoms of depression and calm inflammation linked to low mood.
They support brain structure and communication
DHA is a major building block of the brain. It keeps brain cell membranes flexible, which helps with neurotransmitter function (how brain cells "talk" to each other).
This is crucial for regulating mood, memory, focus, and emotional balance.
They may ease PMS and PMDD symptoms
Omega-3s can reduce inflammation and hormone-related mood swings, making them helpful for PMDD, irritability, and menstrual-related anxiety.
They may improve ADHD and cognitive function
Research suggests omega-3s may improve focus, attention, and impulse control, especially in individuals with ADHD.
They protect against chronic stress and burnout
Omega-3s support the hypothalamic-pituitary-adrenal (HPA) axis, which regulates your stress response.
They also support gut health and reduce inflammation—two hidden factors in chronic stress and mood disorders.
🍣 How to Get More Omega-3s in Your Diet
Top Omega-3 Food Sources:
🐟 Fatty fish (salmon, sardines, mackerel, anchovies) – aim for 2–3 servings/week
🌰 Walnuts
🌱 Chia seeds
🌿 Flaxseeds (ground)
🥄 Hemp seeds
🥚 Omega-3 enriched eggs
🥬 Seaweed and algae (great for plant-based eaters)
Supplements:If you’re not getting enough through food, a high-quality omega-3 supplement (fish oil or algae-based for vegans) may be helpful. I often recommend this for clients with mood disorders, PMDD, or high stress—just make sure to choose one with both EPA and DHA, and talk to your provider first.
🌱 Whole-Body Mental Health at Open Mind Wellness
At Open Mind Wellness, I take a comprehensive approach to treating anxiety, depression, ADHD, mood disorders, and PMS. That means we explore not only therapy and medication options, but also nutrition, lifestyle, and gut health—all of which impact the brain.
Omega-3s are one of my favorite lifestyle tools because they’re accessible, research-backed, and truly make a difference in how people feel.
Want to explore how your nutrition could be impacting your mood, focus, or stress levels?
Let’s connect. I offer virtual sessions in Texas, Illinois, and Colorado.
📅 Book a consultation📧 info@openmindwellness.com📞 (214) 571-7954
