EPA Omega-3 for Mood
EPA (eicosapentaenoic acid) is a specific omega-3 fatty acid with strong evidence for mood improvement. The key is the EPA:DHA ratio—formulations with >60% EPA are significantly more effective than balanced or DHA-dominant products.
Expected Outcome
26% improvement in mood scores at 4 weeks
How to Do It
Choose high-EPA fish oil (>60% EPA)
Check the label: EPA should be at least double the DHA content. Ratio of 2:1 or 3:1 EPA:DHA is optimal.
When purchasingTake 1,500-2,000mg EPA daily
This is the EPA amount, not total fish oil. May require multiple capsules depending on concentration.
Daily with foodTake with meals containing fat
Fat improves absorption of omega-3s. Take with breakfast or dinner.
With mealsTrack mood weekly
Use a simple 1-10 scale or PHQ-9 to track changes over 4-8 weeks.
Weekly assessmentSupplements
| Supplement | Dosage | Timing | Notes |
|---|---|---|---|
| High-EPA Fish Oil | 1,500-2,000mg EPA | Daily with food | Look for >60% EPA formulations; check third-party testing |
Research Evidence
This protocol is based on 2 peer-reviewed studies. Click any link to verify the research on PubMed.
The Efficacy of Omega-3 Fatty Acids as Monotherapy for Depression
Wu et al. • MDPI Nutrients (2024)
Key Finding: RCT (n=60): 3.2g/day showed significant improvement at weeks 4, 6, 8, 12; 26.7% remission rate
Omega-3 PUFAs efficacy in therapy of depression: insights from clinical trials
Nature Reviews • Nutrients in Clinical Practice (2024)
Key Finding: EPA >1g/day most effective; EPA:DHA ratio of 2:1 or 3:1 optimal; adjuvant with SSRIs shows enhanced effect
Safety Notes & Contraindications
- •Blood thinning medications - consult doctor
- •Fish allergies
- •Upcoming surgery - may need to pause