Seasonal changes, particularly during the darker winter months, can make it more challenging to keep your mood steady. You may already be doing a lot: taking vitamin D, exercising, going to therapy, staying social, and eating well. Still, you might be missing a key piece: a quality omega-3 supplement. Omega-3s support healthy brain, eye, and nerve development in children and help maintain brain function and cognitive health throughout life. Don’t have one yet? Let’s start there.

Omega-3s for Mental Health

There are two main categories of essential fatty acids: omega-3s and omega-6s. Both are vital for proper human functioning and are “essential” because the human body cannot produce them and must be obtained through food.

The standard North American diet tends to contain an abundance of omega-6s, primarily from convenience foods made with refined vegetable oils or grain-fed animal products. You’re more likely to have heard about supplementing omega-3s, largely due to their well-known anti-inflammatory benefits.

Our diet is often deficient in omega-3 fatty acids due to inadequate intake of EPA/DHA- or ALA-rich foods. To correct this deficiency, we often rely on supplementation from trustworthy, clean and high-quality formulas.

EPA vs. DHA and Their Key Roles 

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are marine-sourced omega-3s associated with healthy fetal development, cardiovascular function, and cognitive health. Many people obtain these vital polyunsaturated fatty acids (often called “good” fats) from fish or fish oil to ensure adequate intake of both EPA and DHA in the correct ratios.

EPA and DHA support the body’s natural anti-inflammatory processes and are linked to proper cognitive function, the management of Alzheimer’s disease, and weight management. In children up to 12 years of age, they help support the healthy development of the brain, eyes, and nervous system.

Marine-Sourced Sustainability Considerations

When looking for a trusted supplemental source of marine-sourced fish oils, an important factor to consider is the environmental sustainability and quality of the sourcing process.

Examine whether your supplement:

• Is wild-caught, for better sustainability, a cleaner oil, and more consistent EPA/DHA amounts
• Contains triglyceride-based omega-3s versus ethyl ester-based, which are more expensive to make but can improve absorption by up to two times
• Maintains the original ratios of EPA and DHA without losing potency in the formulation process
• Uses fewer non-medicinal ingredients for a cleaner, more natural formula

Most importantly, look for supplements certified by IFOS™ (International Fish Oil Standards). This confirms that the highest quality, safety, and purity standards have been upheld.

Food Sources of Omega-3s 

It’s also important to consider your intake of omega-3-rich foods. Add more wild-caught fatty fish (such as salmon, mackerel, sardines, herring, anchovies, and trout), small fish like anchovies (naturally high in EPA and DHA and low in bioaccumulation), walnuts, chia seeds, flax seeds, and some fortified foods like yogurts, milks, or eggs.

Supporting Mood Through Lifestyle 

While supporting your body with a healthy, omega-3-rich diet and a high-quality supplement is paramount to your health and longevity, it’s just as important to cultivate supportive lifestyle habits:

• Reduce your alcohol intake, as it is a depressant and can be harmful to your health.
• Engage in physical activities that bring you joy (e.g., dancing, running, lifting weights) at least twice a week.
• Create a morning routine that sets a positive tone for your day, including taking your supplements consistently.
• Get outdoors to exercise or socialize with others—even when it’s cold and snowy.
• Try new activities to challenge your brain and keep it resilient.

When it comes to foundational nutrients that support whole-body wellness, omega-3 fatty acids are among the most important. These essential fats play a crucial role in keeping our bodies strong and resilient, supported by a growing body of scientific evidence. Because modern diets are often low in omega-3-rich fish and higher in omega-6 fats, it can be difficult to reach optimal EPA and DHA levels from food alone—making supplementation especially valuable.

Health First Omega First 

Omega First from Health First is a Canadian-made fish oil supplement designed to deliver the benefits of omega-3s in a 2:1 ratio of EPA to DHA. It is made using wild-caught Peruvian anchovy, a naturally clean and sustainable source of omega-3 fatty acids, in a natural triglyceride form for optimal absorption. The formula is quality-verified by IFOS™ for purity and potency.

Each gelcap contains 1,200 mg fish oil derived from whole, non-farmed anchovies, which provides 480 mg EPA and 240 mg DHA. To complement this formula, we’ve added rosemary extract and mixed tocopherol concentrate. Pair it with any Health First Multivitamin to support everyday well-being.

References:
Balić, Anamaria, et al. “Omega-3 versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases.” International Journal of Molecular Sciences, vol. 21, no. 3, 23 Jan. 2020, https://doi.org/10.3390/ijms21030741.
Chevalier, Laurie, et al. “Pharmacokinetics of Supplemental Omega-3 Fatty Acids Esterified in Monoglycerides, Ethyl Esters, or Triglycerides in Adults in a Randomized Crossover Trial.” The Journal of Nutrition, vol. 151, no. 5, 10 Feb. 2021, pp. 1111–1118, https://doi.org/10.1093/jn/nxaa458. Accessed 5 Nov. 2021.
Liu, Mingxuan, et al. “Discrimination between the Triglyceride Form and the Ethyl Ester Form of Fish Oil Using Chromatography–Mass Spectrometry.” Foods, vol. 13, no. 7, 8 Apr. 2024, pp. 1128–1128, pmc.ncbi.nlm.nih.gov/articles/PMC11012042/, https://doi.org/10.3390/foods13071128.
National Institutes of Health. “Office of Dietary Supplements – Omega-3 Fatty Acids.” Nih.gov, 18 July 2022, ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/.
National Institutes of Health. “Omega-3 Fatty Acids.” Nih.gov, 15 Feb. 2023, ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.
Nordøy, A, et al. “Absorption of the N-3 Eicosapentaenoic and Docosahexaenoic Acids as Ethyl Esters and Triglycerides by Humans.” The American Journal of Clinical Nutrition, vol. 53, no. 5, May 1991, pp. 1185–90, pubmed.ncbi.nlm.nih.gov/1826985/, https://doi.org/10.1093/ajcn/53.5.1185.Swanson, Danielle, et al. “Omega-3 Fatty Acids EPA and DHA: Health Benefits throughout Life.” Advances in Nutrition, vol. 3, no. 1, 5 Jan. 2012, pp. 1–7, www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/, https://doi.org/10.3945/an.111.000893.

About the Author: Health First Network

Health First Network is Canada’s leading membership group for independent health & wellness retailers and the exclusive supplier of the premium Health First supplement brand. There are over 150 independently owned and operated retail Members across the country. Click here to learn more about Health First.