Researchers have discovered a strong link1 between mental health and a key nutrient found in foods like wild salmon: omega-3 fatty acids. Specifically, omega-3s such as EPA and DHA may help manage depression symptoms. EPA and DHA are fatty acids found exclusively in marine sources, especially in fatty fish like wild salmon, so eating a diet that regularly includes these sources of omega-3s may support a healthier state of mind.
Although researchers are still figuring out exactly how EPA and DHA can affect this mental health disorder, the evidence so far is promising.
Can Salmon Help Manage Depression Symptoms?
Nutrients in Salmon May Help You Sleep
If you consume ample omega-3 fatty acids regularly, you may sleep better. There is a two-way relationship between sleep and depression2: depression can cause insomnia, and insomnia can cause depression. For some people, sleeping better is an effective way to manage clinical depression.
Additionally, salmon contains melatonin, a hormone that signals your body that it’s time for some shut-eye. There’s evidence that a higher intake of dietary melatonin can increase the level of melatonin in your body, so it’s possible that including more melatonin in your diet can help you sleep. One study found that the content of melatonin in salmon was higher than in some land-based proteins, suggesting that swapping out salmon for beef or chicken could help restore healthy sleep patterns3.
A Diet With Salmon May Help Manage Stress and Anxiety
A diet that minimizes processed food intake may help to manage depression, stress, and anxiety. A recent study4 explored whether switching from a poor diet to one rich in fruit, vegetables, fish, and lean meat could alleviate depression symptoms. After three weeks of following this diet, participants reported reduced depression symptoms and lower levels of anxiety and stress. In contrast, a control group with a poor diet saw no symptom improvement.
How much omega-3 per day should you have for depression?
The National Academy of Medicine recommends you consume approximately 1 to 1.6 grams of omega-3 fatty acids per day5 (depending on your age and sex), while younger children ideally should consume a smaller amount of this nutrient. Wild salmon generally contains low levels of mercury, so health authorities often recommend it as a suitable seafood option for pregnant or nursing mothers, infants, young children, or anyone else who needs to limit mercury intake.
The recommended daily intake of omega-3s are in place whether you suffer from depression or not, but this recommendation aligns with a recent study on the efficacy of omega-3s in people affected by depression6. While there’s no diet for depression, integrating fatty fish like wild salmon as a regular part of a balanced diet is a good way to ensure that you’re consuming this recommended amount of nutrients.
Are there any other fish that can provide similar benefits for depression?
Other species of wild-caught fish from Alaska also contain nutrients that may help manage depression, including sablefish (also known as black cod), Pacific halibut, Pacific cod, and rockfish. While many types of white fish from Alaska tend to be leaner than wild salmon, they can still help support mental well-being as well as all-around health. Including a variety of seafood in your regular diet is a way to enjoy a range of nutrients.
- https://pubmed.ncbi.nlm.nih.gov/36836458/
- https://pubmed.ncbi.nlm.nih.gov/31071719/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0222768
- https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
- https://www.nature.com/articles/s41398-019-0515-5
