Can Taking Fish Oil Help Depression?
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Can Fish Oil Help Depression?

Can Fish Oil Help Depression?
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Updated on April 9, 2025
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Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

No single approach is likely to treat a complex condition like depression, but some evidence suggests omega-3 fatty acids could make it easier to manage.

Omega-3s are especially beneficial for brain and heart health. Fish is a rich source of omega-3s, and fish oil contains two types: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Can Fish Oil Help You Manage Depression?

Fish oil isn't a replacement for an entire depression treatment plan, and it's not going to make symptoms disappear altogether.

But some evidence suggests fish oil could help alongside antidepressants and cognitive behavioral therapy, says Ashton Scherrer, PhD, a clinical psychologist with Providence Swedish in the Greater Seattle area.

How Do Omega-3s Affect the Brain?

"EPA and DHA help maintain the integrity of cell membranes, support neurotransmitter activity, and have anti-inflammatory properties," says Nick Bach, PsyD, a clinical psychologist and the CEO of Grace Psychological Services in Louisville, Kentucky.

Inflammation is often linked to changes in structure or function of the brain that are associated with depression.

Higher ratios of EPA to DHA seem to be better at fighting inflammation and soothing symptoms of depression. Evidence suggests EPA could influence serotonin and dopamine pathways, which are key for regulating mood, says Dr. Bach.

Another study found that taking a supplement with more EPA than DHA helped people with both major depressive disorder and low-grade inflammation reduce fatigue and sleep problems.

Some fish oil supplements have more EPA than DHA, but only certain brands may include this information on the label or their website.

What the Science Says About Fish Oil for Depression

"Fish oil has mixed scientific support when it comes to helping with depression," says Dr. Scherrer.

Omega-3s seemed to boost motivation (enthusiasm, alertness, and energy) in people with both depression and signs of inflammation in one randomized controlled trial.

Meanwhile, a review of research on fish oil's ability to treat depression found that while some studies suggested fish oil could reduce symptoms, others detected no benefit.

Why are the results so varied? A complex web of factors contribute to depression, and fish oil may address only some of these.

You might benefit from taking fish oil alongside antidepressants, according to an observational study. People with mild to moderate depression who took both fish oil and antidepressants saw a larger reduction in symptoms than those who took either treatment alone.

What Fish Oil Can’t Do

Fish oil alone is generally not recommended as a treatment for depression, given the small to nonexistent average effect on major depressive disorder.

 It also doesn't appear to be effective for preventing depression among adults older than 50, according to a five-year clinical trial.

Even when fish oil does help, it's absorbed and used by the body differently from an antidepressant. "Fish oil is first absorbed by the stomach, while a selective serotonin reuptake inhibitor (SSRI) is processed through the liver," Scherrer says.

Scherrer explains that SSRIs stop the brain from reabsorbing the serotonin we naturally release to use for various brain functions.

When antidepressants act on neurotransmitters, they change the way brain cells communicate, affecting mood.

 It's unclear whether fish oil acts in a similar way.

What's the Link Between Diet and Depression?

"Diet plays a significant role in mental health, and growing research supports the link between nutrition and mood," says Bach.

A review of more than 10 million participants found diets high in processed foods came with a 22 percent higher risk of depression compared to those who ate fewer ultra-processed foods, while nutritionally dense diets meant a 30 percent lower risk compared with those who didn't eat a nutrient-dense diet.

 Another review of 63 studies suggested a possible link between higher fish intake and lower depression risk.

Many studies back the Mediterranean diet as an effective diet for preventing depression. A review of studies concluded the diet could alleviate symptoms of depression, though findings were inconsistent — and uncertain. More high quality, longer-term research is necessary to confirm these results.

How to Take Fish Oil for Depression

"While eating fish is a great way to obtain omega-3s naturally, supplementation can be useful for those who don't consume enough through their diet," says Bach.

Eating fish is likely the most beneficial option because the additional nutrients in the whole food work together to support health.

Between fish and fish oil, only fish contains the amino acid tryptophan, which the body converts to serotonin, says Scherrer. In other words, eating fish could support your mood in ways that fish oil can't.

Type

Consider looking for fish oil with higher levels of EPA than DHA if you're using it for depression. Bach says, "A ratio of at least 2:1 EPA to DHA is often recommended."

Products made from anchovies or sardines have higher levels of EPA than DHA, which isn't always the case with other types of fish oil.

Fish oil comes in both soft-gel capsule and liquid forms.

Dosage

Research on fish oil's effectiveness for managing depression tends to use 1 to 2 grams (g) of EPA and DHA per day, although other studies used up to 10 g per day. One gram of these omega-3s per day corresponds to three servings of salmon a week.

A review of research found that 1 to 2 g of EPA and DHA combined seemed to be the sweet spot for many people when the supplement was composed of a greater proportion of EPA than DHA. Exceeding 2 g of EPA per day didn't bring any benefit."

How to Start With Fish Oil

It's always best to talk with your doctor before starting a new supplement. Supplements are more likely to cause side effects at high doses, so it can help to start with a smaller dose.

Stop taking fish oil supplements and contact your doctor if you start showing signs of an allergic reaction — itching, swelling, or rashes — or experience any unusual bruising or bleeding.

If you don't experience side effects, you can work with your doctor to increase your dose and decide on your optimal dose together.

Safety Considerations

"The U.S. Food and Drug Administration (FDA) doesn't regulate supplements in the same way they regulate other medications, so anyone can sell anything," says Scherrer. Reading labels and sticking with reputable brands could ensure you get a quality product.

Fish oil is generally safe, but here are a few safety tips to keep in mind.

  • Contaminants Some fish oils contain heavy metals, polychlorinated biphenyls (PCBs), or dioxins, so look for a supplement that's been tested by a third party for these, says Bach.
  • Fillers and Additives Scherrer suggests looking at the full list of ingredients, often near the bottom of the bottle, to get an idea of what extra ingredients your supplement might contain.
  • Freshness A study testing 72 omega-3 supplements for freshness found that flavored products were more likely to be rancid than unflavored ones, so reach for unflavored supplements.

Remember to check with your doctor for the most accurate and personalized guidance before taking fish oil or any other supplement. Medications, supplements, and herbs that can interact with fish oil include:

  • Anticoagulants (blood thinners) and antiplatelets
  • Blood pressure medications and herbs or supplements
  • Nonsteroidal anti-inflammatory drugs
  • Some hormonal contraceptives
  • Certain weight loss drugs
  • Vitamin E
  • Herbs including danshen, dong quai, garlic pills, ginger, ginkgo biloba, horse chestnut, and willow bark, among others
Let your doctor know if you're taking any medications or if you have a preexisting condition that could impact your health and safety while taking this supplement.

When to See a Doctor or Mental Health Professional About Depression

Fish oil might be useful as part of a depression treatment plan, but evidence doesn't support using it as a standalone treatment.

If you experience strong and persistent symptoms of depression, reach out to a doctor or mental health professional who can provide screening, support, and treatment options.

Sometimes depression causes suicidal ideation or thoughts of self-harm. If you need to, dial 988 to connect with someone from the Suicide and Crisis Lifeline for free and confidential support available 24/7, 365 days a year.

The Takeaway

  • There's some evidence omega-3 fatty acids in fish oil may reduce depression symptoms, but results are mixed and more high-quality research is needed.
  • Omega-3s from fish are more potent than fish oil supplements.
  • Research shows 1 to 2 g of a fish supplement that is a greater proportion of EPA than DHA is the optimal dose for most people, but it shouldn't replace conventional treatment. Help is available if you're dealing with depression — reach out to a doctor or mental health professional for support before trying fish oil to manage your symptoms.

Find Help Now

If you or a loved one is experiencing significant distress or having thoughts about suicide and need support, call or text 988 to reach the 988 Suicide & Crisis Lifeline, available 24/7. If you need immediate help, call 911.

For more help and information, see these Mental Health Resources and Helplines.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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Seth Gillihan, PhD

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Seth Gillihan, PhD, is a licensed psychologist in private practice in Ardmore, Pennsylvania, who helps people find personal growth by making important changes in their thoughts and habits. His work includes books, podcasts, and one-on-one sessions. He is the the host of the Think Act Be podcast and author of multiple books on mindfulness and CBT, including Retrain Your Brain, Cognitive Behavioral Therapy Made Simple, and Mindful Cognitive Behavioral Therapy.

He completed a doctorate in psychology at the University of Pennsylvania where he continued as a full-time faculty member from 2008 to 2012. He has been in private practice since 2012.
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