By: Dr. JoAnn Santiago
What we eat directly influences how we think, feel, and react. One of the most important nutrients for brain health and emotional well-being is omega-3, a healthy fat that supports mental function, mood, and overall health.
Both women and men can benefit from omega-3 at different stages of life.
What is Omega-3 and why is it Important?
Omega-3 is a type of essential fat, meaning the body needs it but cannot produce it on its own. Therefore, we must obtain it through food or supplements.
Omega-3 helps to:
- Keep brain cells healthy
- Improve communication between neurons
- Support emotional balance
- Reduce inflammation, which can affect brain health
How does omega-3 help the brain and mood?
Adequate consumption of omega-3 has been linked to several important benefits:
- Improves memory and concentration
- Supports a more stable mood
- May help reduce symptoms of anxiety or persistent sadness
- Contributes to better mental clarity
- Supports long-term brain health
Many people report feeling more focused and with a better mood when they regularly include omega-3 in their diet.
How to consume omega-3?
Foods rich in omega-3
Omega-3 is naturally found in:
- Fatty fish like salmon, sardines, tuna, and mackerel
- Chia and flaxseeds
- Nuts
- Oils like flaxseed or canola
It is recommended to consume fatty fish at least twice a week to obtain adequate benefits.
Is it necessary to take supplements?
Omega-3 supplements can be useful when:
- Fish is not consumed frequently
- There are specific health needs
- Additional support is sought for mental well-being
When choosing a supplement, it is essential to:
- Verify that it contains EPA and DHA
- Prefer high-quality and pure products
- Consult with a healthcare professional, especially if taking other medications
Omega-3: Benefits for Women and Men
Omega-3 is beneficial for both sexes, although its impact may be especially important at certain stages of life.
In women:
- Supports fetal brain development during pregnancy and lactation
- May help with mood changes related to the menstrual cycle
- Contributes to emotional well-being during perimenopause and menopause
- Supports mental and cognitive health throughout life
In men:
- Supports concentration and mental performance
- Contributes to cardiovascular health
- Helps maintain mental energy and focus
- Supports brain health as age advances
Possible Risks of Too Much Omega-3
- Omega-3 fatty acids are good for heart health when taken in the right amounts. However, taking too much—especially from supplements—can cause health problems.
- Very high amounts of omega-3 may lead to:
- Higher risk of bleeding, because omega-3 can make blood thinner
- Stomach problems, such as nausea, diarrhea, or upset stomach
- Heart rhythm problems, including a higher risk of atrial fibrillation in some people
- Interactions with medications, especially blood thinners and blood pressure medicines
How Much Omega-3 Is Too Much?
For most adults:
- Getting omega-3 from foods like salmon, sardines, or trout is safe and healthy.
- Taking up to 1,000 milligrams (1 gram) per day of EPA and DHA combined from supplements is generally safe.
- Taking more than 3,000 milligrams (3 grams) per day of EPA and DHA from supplements is considered too much and may increase health risks. These higher doses should only be taken with medical supervision.
Whenever possible, it is better to get omega-3 from food instead of supplements.
Conclusion
Omega-3 is an essential nutrient that supports the brain, mood, and daily well-being. Including it regularly, either through food or supplements, can be a simple and effective way to care for mental and emotional health in men and women.
Small changes in diet can have a significant impact on how we feel every day.
TSS-DVAC-6187-2026-B