Omega-3 against anxiety and stress

Worry, restlessness, irritability, sleep disturbances, palpitations, irrational fears, panic attacks…

What if we told you that anxiety symptoms can be reduced by 20% with just 2.5 g of Omega-3 per day? This is demonstrated by data collected by a study by Janice Kiecolt-Glaser, a psychologist specializing in psychoneuroimmunology and director of the Ohio State Institute for Behavioral Medicine Research.

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), thanks to their anti-inflammatory effect, play an important role in combating this disorder.

The Effects of Omega-3 on Cortisol


But how do Omega-3s work against anxiety? Essential fatty acids, especially EPA and DHA, seem to have a calming effect on our nervous system, as they help regulate the production of cortisol, the stress hormone. Studies show this.

In her research involving 68 medical students, Janice Kiecolt-Glaser monitored the levels of molecules that trigger inflammation (cytokines) and symptoms of anxiety and depression in the periods preceding university exams and during periods of low stress.

The participants were divided into 2 groups:

  • The first group consumed an amount of fatty acids corresponding to the typical diet of a US resident.
  • The second group took an extra dose, equal to 2,085 g of EPA and 348 mg of DHA per day for a period of 12 weeks.

The result? Students who took the higher dose of EPA+DHA had a 14% reduction in cytokine production and a 20% reduction in anxiety symptoms.

The researchers concluded that the ratio between plasma concentrations of Omega-6, fatty acids that promote inflammation, and those of Omega-3, fatty acids that suppress inflammation, is fundamental: a decrease in this ratio, and therefore an increase in Omega-3 compared to Omega-6, determines lower levels of anxiety.

But at this point you may be wondering what inflammation has to do with anxiety, and how these two phenomena are connected.

Stress, Omega-3 and Inflammation: An Unexpected Triangle


Numerous data collected had already highlighted the potential of Omega-3 in regulating mood, but the study by Janice Kiecolt-Glaser and colleagues tells us something more: low levels of Omega-3 are associated with inflammation and depression . And these two phenomena, explain the authors of the research, are related. How?

Cytokines, molecules involved in the development of inflammatory processes, promote the synthesis of a hormone that stimulates states of fear and anxiety.

According to researchers, EPA and DHA, by lowering the production of cytokines, prove to be a valid aid in counteracting the symptoms of anxiety and, above all, in preventing them.

If you want to take a concrete step towards greater emotional balance, nourish your mental well-being with Omega-3. Let's make a difference in your life together.