Emerging research continues to support a powerful connection between omega-3 fatty acids — particularly EPA and DHA — and mental health. In this deep dive, we examine how low omega-3 levels, measured via the Omega-3 Index, are strongly linked to depression, anxiety, and even suicide risk.
From global comparisons to studies in military personnel and perinatal women, the evidence points in one direction: maintaining a healthy Omega-3 Index may be a crucial part of emotional and psychological wellness.
Lower Omega-3 Index = Higher Depression Risk
Multiple studies have shown that individuals with depression tend to have significantly lower Omega-3 Index values than their non-depressed counterparts. Let’s look at findings from three countries:
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Korea: Controls 9.47% vs. Depressed 8.61%
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Germany: Controls 5.1% vs. Depressed 3.9%
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USA: Controls 3.3% vs. Depressed 2.9%
These numbers not only reflect varying baseline omega-3 intake across cultures, but they also reveal a statistically significant correlation between omega-3 status and depressive symptoms in every population studied.
Omega-3s and Mental Health in Heart Patients
In a 2008 study published in Psychosomatic Medicine, researchers assessed 759 heart patients for depression using the Patient Health Questionnaire (PHQ). They found that a higher Omega-3 Index was independently associated with a lower risk of depression, even when factoring in known risk contributors like smoking, diabetes, and hypertension.
For every 4.5% increase in EPA/DHA, PHQ scores improved by 1 point — suggesting that improving omega-3 levels can positively influence mood regulation even in high-risk, post-cardiac populations.
Anxiety, Depression, and Omega-3 Deficiency
A 2013 Journal of Clinical Psychiatry study compared omega-3 levels in three groups:
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People with major depression and anxiety
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People with depression only
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Healthy controls
Those with depression and anxiety had the lowest Omega-3 Index, suggesting a stronger link between combined mental disorders and omega-3 deficiency. The authors concluded that omega-3s may play a stabilizing role in emotional and stress-related imbalances.
Psychiatric Inpatients: A Deficiency Epidemic
In a 2016 review, researchers examined the Omega-3 Index of 131 psychiatric inpatients and found that a staggering 75% had levels below 4%, considered critically low. This compares with just 25% of the general U.S. population falling into that range.
The takeaway? Patients with psychiatric conditions are disproportionately omega-3 deficient, and this may be contributing to the severity of their symptoms.
The Omega-3 Index and Perinatal Depression
Depression during and after pregnancy — known as perinatal depression — is another area where omega-3 levels play a clear role.
A 2017 meta-analysis published in Biological Psychiatry reviewed 14 studies and found that lower Omega-3 Index values were strongly associated with depression in both pregnant and postpartum women.
Another study that same year found that women with higher omega-3 levels at 28 weeks of pregnancy had significantly lower depression scores three months postpartum. These findings support the use of omega-3 supplementation as part of prenatal care — not just for fetal development, but for maternal mental health as well.
Omega-3s and Suicide Risk: Global Insights
In 2004, a study conducted in China compared 100 suicide attempt survivors to 100 hospital patients admitted for non-psychiatric reasons. Researchers found that individuals in the highest quartile of Omega-3 Index values were 80% less likely to have attempted suicide compared to those in the lowest quartile.
This striking difference supports the hypothesis that higher omega-3 levels are protective against severe depression and suicidal behavior.
U.S. Military Study Reinforces the Link
A 2016 study in the Journal of Clinical Psychiatry looked at plasma omega-3 levels in 800 U.S. military personnel who died by suicide, compared with 800 matched controls. The findings were eye-opening: those with the highest DHA levels (~6% Omega-3 Index) were significantly less likely to die by suicide.
In fact, anyone with an index below 6% had a 50–80% higher risk of suicidal behavior. This study provided compelling real-world evidence of the potential life-saving power of maintaining healthy omega-3 status.
Omega-3s in the Brain: A Critical Deficiency
Researchers have even gone beyond blood levels to look at DHA directly in brain tissue. A 2013 study by McNamara et al. measured DHA levels in the brains of 20 suicide victims with major depressive disorder and compared them to 20 controls.
They found a 14% reduction in brain DHA levels in those who had died by suicide, particularly among those with no co-existing cardiovascular disease. This suggests that brain DHA depletion may be a direct factor in severe depression.
Why It Matters: Depression Is Biochemical, Not Just Emotional
These studies collectively reinforce a key idea: depression is not just a psychological condition — it has deep nutritional and biochemical roots. The Omega-3 Index is a tangible, measurable way to understand and address this.
Improving your Omega-3 Index through diet and supplementation could serve as an adjunctive strategy for managing depression — and perhaps even preventing its most devastating outcomes.
Ballstad Omega-3: Supporting Mental Wellness from Within
If you're looking to strengthen your mental resilience and protect your emotional well-being, supporting your Omega-3 Index is a great place to start.
Ballstad Omega-3 is:
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Rich in EPA and DHA, the omega-3s most linked to mood support
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Sustainably sourced from clean marine environments
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Purified for safety, free from heavy metals and toxins
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Clinically aligned with studies that support omega-3’s role in depression prevention
Whether you’re managing symptoms or simply looking to protect your mental health, Ballstad Omega-3 can be your nutritional ally in building a healthier brain and a stronger you.
