By Rory Carter Wellness 29.06.2026

The Natural Supplement That Could Ease Anxiety

Sound fishy? It’s backed by The Black Dog Institute and Harvard.

For anyone who has, or is currently experiencing anxiety, you're not alone.

According to a survey by the NHS, one in five people in England experiences anxiety and depression in any given week. Similarly, one in four people in Scotland faces a mental health problem in any given year along with one in five people in Wales. At the same time, an annual survey in Northern Ireland found 38% of respondents reported concerns about their own mental health in the past year.

Natural remedies such as meditation, deep breathing, exercise, and getting enough sleep are all credited with relieving the severity of symptoms associated with anxiety. However, initial research conducted by Harvard Medical School (with subsequent studies published by Black Dog and the European Society for Clinical Nutrition and Metabolism) points to omega-3 fatty acids as another all-natural tool that could be beneficial in easing feelings of anxiety.

Investigation into omega-3 and its benefits came about after researchers noticed that rates of anxiety and depression were lower in nations that consumed larger amounts of fish, on average. It's now thought that two specific fatty acids found in omega-3, EPA and DHA, have significant potential to assist in alleviating symptoms for people with anxiety and mood disorders.

According to the studies, there are a couple of different ways in which omega-3 is thought to positively affect the brain in regard to mood. Firstly, omega-3 concentrations have been shown to impact the production of ‘neurotrophic factors’ which play a large role in human cognition and emotion, while helping to regulate the growth of new brain cells. Also, the long-chain fatty acids stimulate increased anti-inflammatory processes that have been shown to relieve symptoms associated with depression.

Luckily, finding great (and delicious) sources of omega-3 is a simple task that you can easily incorporate into your diet. Seafood, specifically oily fish such as anchovies and mackerel, provides the richest source of omega-3 fatty acids. Vegetarians are able to find sources of omega-3 in flaxseed and oils like hemp and soybean. If you'd prefer, there is also the option to take a daily over-the-counter fish oil supplement to make sure your body is receiving the benefits of omega-3.

As always, a discussion with your GP should be your first port of call if you're experiencing any issues with your physical or mental health. There is also a number of incredible organisations such as Mind and Samaritans (116 123) available. In an emergency, call 999.