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How Much Omega 3 to Take for Stress?

Omega-3 has gained popularity during the past few years because many studies have found the important significance of this fatty acid. Consuming omega-3 is good for one's heart as well as cholesterol levels. Recent studies have found that omega-3 is also important for controlling and maintaining low levels of stress.

  1. Consumption

    • The amount of omega-3 needed to lower stress hormones varies based on a person's diet and gender. Keep in mind that you should look carefully at the amount of omega-6 and omega-3 consumed with a regular diet. Eat enough omega-3 to balance with the amount of omega-6 consumed. The suggested daily intake of omega-3 for women is 1.1g, and for men it is 1.6g.

    Ohio State Research

    • The Ohio State University researchers conducted a small study that found people need to eat a balance of omega-6 and omega-3 fatty acids in order to keep low stress levels. Normally, a person eats 20 times as much omega-6 as omega-3. Researchers found this amount should be lowered by 4-to-1 or 2-to1 for lower stress levels. Each study subject was given a blood test to examine tumor necrosis factor-alpha (TNF alpha), interleukin-6 (IL-6) and the receptor molecule for IL-6. The study found that subjects who consumed more omega-6 than omega-3 not only experienced higher stress, but depression as well. The relationship is simple because those who suffer with depression tend to not eat a balanced or healthy diet.

      Omega-3 can be found in flax seed, walnuts, shrimp and scallops, where as Omega-6 is found in different types of oil, such as sunflower oil, corn oil and sesame oil.

    BBC News Study

    • BBC News in England conducted a study that found omega-3 greatly reduces levels of stress. The news source put together a group of 10 cab drivers who work under stressful conditions and fed them four servings of oily fish for 12 weeks.
      After 12 weeks, the study found that not only did the cabbies have lower stress levels, but improved memories as well. The cabbies were able to deal with stressful situations better, such as irate customers. Blood work showed that overall their stress hormone was lower by 22 percent, and their anti-stress hormone was up by 12 percent.

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