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Omega-3 & Your Mood: The Link Between Deficiency, Anxiety, Depression & Weight Loss

  • Writer: Gillian Scerri
    Gillian Scerri
  • Apr 14
  • 2 min read

Today I want to shine a light on something often overlooked but deeply connected to both your mental health and your physical wellbeing, your omega-3 intake.


🧠 What Is Omega-3 and Why Does It Matter?


a healthy woman, eating her omega 3a

Omega-3 is an essential fatty acid, meaning your body can’t produce it on its own. You must get it from food or supplements. It plays a critical role in:


  • Brain function and mood regulation

  • Heart health

  • Reducing inflammation

  • Supporting hormone balance

  • Aiding weight management


A growing body of research has linked omega-3 deficiency to anxiety, depression, and even difficulty with weight loss, especially for those struggling with emotional eating, low energy, or mood-related cravings.


💡 Anxiety, Depression & Omega-3 Deficiency


a woman who is sad because she is not eating enough omega 3

Feeling anxious or low more often than you’d like? You're not alone, and your nutrition might be part of the picture.

Studies have shown that people with low levels of omega-3 fatty acids are more likely to suffer from mood disorders and that supplementing with omega-3, particularly EPA and DHA, can significantly alleviate depressive symptoms, especially in mild to moderate cases.




🐟 Best Food Sources of Omega-3


The richest source of omega-3 is oily fish, such as:


  • Wild salmon

  • Sardines

  • Mackerel

  • Anchovies

  • Cod liver oil


If you're a fish eater, aim for 2–3 servings per week to meet your needs and minimise mercury exposure.


Plant-based sources include:

  • Chia seeds

  • Flaxseeds

  • Walnuts

  • Algae-based oils


However, it’s worth noting that plant-based omega-3s (ALA) need to be converted by the body into EPA and DHA, and that conversion is often inefficient. So, if you don’t eat fish, or you follow a plant-based diet, consider a high-quality algae-based omega-3 supplement. Look for one made from whole food sources, as these tend to absorb better and offer more benefits than synthetic versions.


⚖️ What Does Omega-3 Have to Do with Weight Loss?


You might be surprised, but omega-3s play a direct role in metabolic health. Here’s how:


  • They reduce inflammation, which is often elevated in people who struggle to lose weight.

  • They help regulate hunger hormones and balance blood sugar, reducing cravings and emotional eating.

  • Omega-3s support brain health and mood, making it easier to stick with your wellness habits without feeling deprived or fatigued.


So if you're working on sustainable weight loss, especially in a non-restrictive, nourishing way, omega-3 is a key nutrient to pay attention to.


The goal is not deprivation, but rather smarter nourishment. Adding more nutrient-dense, anti-inflammatory foods like omega-3-rich options can do wonders not just for your mood, but also for your energy, cravings, and overall resilience.


If you're feeling low, anxious, or frustrated with your weight, take a closer look at your omega-3 intake, it might be the missing piece.


For more expert tips on holistic nutrition, weight loss, and wellness, feel free to browse the rest of my blog posts. You’ll find practical advice on gut health, emotional eating, energy-boosting foods, and more.


Stay inspired and follow along on Instagram at @align.holistic.nutrition, for daily tips, real-life nutrition insights, and healthy living ideas.


Ready to take control of your health? Learn more about my online nutrition coaching services via the link below and see how we can work together to help you feel your best, inside and out!




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