The potential benefits of fish oil supplements for increasing energy levels and improving mood have been studied extensively, primarily due to their high content of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Here’s a look at the evidence:
Effects on Mood and Depression
Clinical Trials and Meta-Analyses: Several studies suggest that omega-3 fatty acids, especially EPA, may help alleviate symptoms of depression and anxiety, which are often linked to low energy.
- A 2019 meta-analysis published in Translational Psychiatry reviewed 26 randomized controlled trials (RCTs) and found that omega-3 supplementation, particularly with a higher EPA-to-DHA ratio, significantly reduced depressive symptoms.
- Another 2020 review in JAMA Psychiatry analyzed data from over 10,000 participants and found that omega-3 supplementation had a small but significant antidepressant effect, especially in individuals with major depressive disorder (MDD).
- The American Psychiatric Association (APA) now recognizes omega-3s as a complementary treatment for depression.
Neurotransmitter Regulation: Omega-3 fatty acids are essential for dopamine and serotonin function - two neurotransmitters that play key roles in mood regulation and motivation. Low levels of omega-3s have been linked to increased inflammation, which is associated with fatigue and depression.
Effects on Energy Levels and Fatigue
Chronic Fatigue a Energy Metabolism: Studies have shown that omega-3s can reduce fatigue and improve energy metabolism.
- A 2016 study in the Journal of Clinical Lipidology found that omega-3 supplementation improved physical and mental fatigue in patients with chronic fatigue syndrome (CFS).
- A 2021 study in Nutrients reported that individuals with higher omega-3 levels experienced lower fatigue and better endurance during physical activities.
Mitochondrial Function & Inflammation:
- Omega-3s enhance mitochondrial efficiency, improving energy production at the cellular level.
- Chronic inflammation is a major contributor to fatigue. Omega-3s have anti-inflammatory properties, reducing cytokines like IL-6 and TNF-alpha, which are linked to fatigue and low energy levels.
Cognitive Function & Brain Health
Memory and Concentration: Low energy is often accompanied by brain fog or difficulty concentrating.
- A 2022 study in the American Journal of Clinical Nutrition found that omega-3 supplementation improved cognitive function, reaction time, and mental clarity in adults experiencing brain fog.
- A 2020 meta-analysis in Nutrients concluded that DHA supplementation improved attention and working memory, both of which can contribute to perceived energy levels.
Stress & Sleep Improvements
Cortisol Regulation: Chronic stress can deplete energy levels, and omega-3s have been shown to reduce cortisol (a stress hormone).
- A 2018 study in Brain, Behavior, and Immunity found that omega-3 supplementation lowered cortisol levels and stress-related fatigue.
Better Sleep = More Energy: Poor sleep quality can lead to chronic fatigue.
- A 2014 study in the Journal of Sleep Research found that higher omega-3 levels were associated with longer and deeper sleep, leading to better energy levels during the day.
Conclusion: Is Fish Oil Worth Taking for Energy and Mood?
Strong evidence suggests that EPA-rich fish oil supplements can help reduce symptoms of depression, lower inflammation-related fatigue, and improve cognitive function.
The effects on general energy levels are less directly studied, but the improvements in sleep, mitochondrial function, and reduced inflammation suggest a potential benefit.
While not a miracle cure, fish oil supplements may help if you experience low energy due to inflammation, stress, poor sleep, or mood issues.
Related Supplements
In Stock
from £10.95
- Significantly higher levels of EPA & DHA than our regular Omega-3
- Premium quality & responsibly sourced
- Benefits heart health*
- Maintains normal brain function*
A healthy balanced diet is the best way to consume all the nutrients we need. Sometimes however this isn't possible and then supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying any supplements or herbal medicines.