Several studies, including a 2009 report featured in the Cardiovascular Psychiatry and Neurology journal, have indicated that a deficiency of omega-3 fatty acids is linked to depression. New research is showing that eating fish high in omega-3s, including salmon, herring, mackerel, sardines, lake trout and tuna, can actually reduce symptoms of depression.

In April 2012, researchers from the University of Rochester School of Medicine published their data in the journal Prostaglandins, Leukotrienes and Essential Fatty Acids showing that omega-3“intake was significantly associated with fewer depressive symptoms.”

This study of 10,480 adults looked at consumption of fish that is high in two types of omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The study participants who ate the most fish during a 30-day period had a 25 percent reduction in symptoms of depression. Interestingly, researchers found that breaded fish actually had the opposite effect, causing more depressive symptoms. 

Results from this study are consistent with previously published studies. For example, in May 2010, the journal PLoS One published results from a study of nearly 6,000 Finnish fishermen and their families, which showed that men received more benefit from fish consumption than women. The researchers concluded that in men, fish consumption helped protect against depression. They’re unsure why the same effects were not shown in the female study participants. 

In addition to fish, DHA and EPA are available in dietary supplement formulations.