Include omega-3-rich foods

Eat oily fish or plant omega-3 sources a couple of times a week.

Why it works

Omega-3 fatty acids (especially EPA and DHA) are structural components of brain cell membranes and modulate inflammation and neurotransmission. Populations and some trials link higher omega-3 intake with lower depression risk, plausibly through reduced neuroinflammation and healthier neuronal signaling.

How to do it

1. Eat oily fish (salmon, sardines, mackerel) about twice a week if you eat fish.
2. For plant sources, include walnuts, flax, chia, and algae-based options.
3. Treat it as part of the whole pattern, not a megadose supplement strategy.

Evidence

Meta-analyses suggest omega-3 supplementation (EPA-predominant) has a modest antidepressant effect, particularly as an adjunct in diagnosed depression; dietary intake studies are more mixed. (rct)

Effects are modest, strongest as an adjunct in clinical depression, and heterogeneous across trials. High-dose supplements should be discussed with a clinician.

Sources

• Liao et al. (2019), meta-analysis of omega-3 supplementation in depression, Translational Psychiatry

Common mistake

Loading up on high-dose fish-oil capsules and ignoring the rest of the diet — the evidence is strongest for whole-diet patterns and EPA-predominant adjunctive use, not megadosing alone.