Omega 3 and mental health: what's the connection?
We eat healthier, exercise more and take breaks from our screens more often. But how do you take good care of your mental health from the inside out? What we eat affects how we feel. One nutrient stands out in that regard: omega 3. Not as a quick fix, but as a structural part of a balanced lifestyle. In this article you will read how omega 3, especially DHA, plays a role in the functioning of your brain.
The brain and fat: a strong connection
Our brain is the most fatty organ in our body except for one: the fatty tissue itself. In an adult human, the brain consists of about 60% fat. A significant portion of these are polyunsaturated fatty acids, such as DHA, a specific omega 3 fatty acid.
DHA (docosahexaenoic acid) is mainly found in the cell membranes of brain cells. This fatty acid contributes to the maintenance of normal brain function (with a daily intake of at least 250 mg of DHA). It underlines how important it is to get enough omega 3 daily for your cognitive health.
Thus, DHA is not an "extra," but a structural component of the brain. During pregnancy and the first years of life, DHA is very important for brain development. Indeed, DHA ingested by the mother is an important building block for the brain of the fœtus and of breastfed infants. But even in adulthood, and especially with aging, it remains an important building block of your brain.
The body does not make DHA itself in sufficient quantities. That means you depend on your diet: primarily oily fish or high-quality omega 3 supplements.
What does the science say about omega 3 and mental resilience?
Research has been conducted for years on the relationship between omega 3 fatty acids and mental health. In scientific literature, you see links between omega 3 in the blood and various psychological outcomes, such as mood and stress processing.
Important to note here: these links are still under investigation and vary from study to study. In addition, we are not allowed to make medical claims about omega 3 and mental disorders. What we can say, however, is that DHA makes a recognized contribution to the normal functioning of the brain and thus fits into a healthy lifestyle.
What else can you do for your mental health?
Mental health is not determined by one factor, but is the result of how you live, think and relax. In addition to a nutritious diet, lifestyle in particular plays a major role. Regular exercise, even if it's just a daily walk, helps your brain process stress and promotes the production of endorphins: the body's own "happiness hormones. And what about sleep? During sleep, your brain processes stimuli and repairs the nervous system.
In addition, it helps to intentionally set up your day with plenty of moments of rest, social contact and structure. Consider taking a walk without your phone, keeping a gratitude journal or simply setting aside time for something that energizes you. Mental resilience is built by making small daily choices that support your well-being. Omega 3 fits into that overall picture, as a building block for your brain, but it starts with taking good care of yourself, inside and out.
Conclusion
Omega 3 is not a quick fix for mental symptoms. But it is, however, a fatty acid that your body and especially your brain needs daily to function normally. DHA is an important building block of your brain and plays a role in its functioning. By being conscious about your diet, you build a strong foundation, mentally and physically.
