Omega-3 levels and young adults experiencing sub-threshold depression

February 12, 2025

Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), have long been recognised for their crucial role in brain health. From supporting cognitive function to reducing inflammation, these essential fats play a key part in overall well-being. However, a recent study has shed new light on the connection between omega-3 levels and brain connectivity in young adults experiencing sub threshold depression.

This research, published in Prostaglandins, Leukotrienes and Essential Fatty Acids, found that individuals with higher DHA levels and a better Omega-3 Index exhibited stronger brain connectivity, which correlated with improved mood and fewer depressive symptoms. This suggests that maintaining optimal omega-3 levels could be a natural way to support mental health. But how can you know if you’re getting enough of these essential nutrients? That’s where omega-3 testing comes in.

Understanding Subthreshold Depression

Subthreshold depression refers to depressive symptoms that do not meet the criteria for a major depressive disorder but still negatively impact daily life. Individuals experiencing subthreshold depression may struggle with low mood, reduced motivation, fatigue, and increased stress. While these symptoms might not require clinical intervention, they can still diminish overall quality of life.

Given the prevalence of mood disorders in today’s fast-paced world, identifying dietary and lifestyle factors that can help manage these symptoms is critical. Research increasingly points to the role of nutrition, particularly omega-3 intake, in supporting emotional resilience and mental clarity.

Key Findings of the Study

The study in question analyzed 15 young adults aged 18 to 29 years who exhibited subthreshold depressive symptoms. Researchers measured their omega-3 and omega-6 polyunsaturated fatty acid (PUFA) levels using dried blood spot analysis and conducted resting-state functional magnetic resonance imaging (fMRI) to assess brain connectivity.

Some of the most important findings included:

Higher DHA levels were associated with lower depressive symptoms. Participants with greater DHA levels and a higher Omega-3 Index reported lower scores on the Patient Health Questionnaire-8 (PHQ-8), indicating reduced depressive symptoms.
Improved brain connectivity in key regions. The orbitofrontal cortex (OFC), a region involved in emotion regulation, showed stronger connectivity with the angular gyrus in participants with higher DHA levels. The amygdala, another key emotional center, also demonstrated improved connectivity with the posterior cingulate cortex, correlating with better mood scores.
Omega-3 levels may play a role in resilience to stress. Stronger connectivity in these brain regions suggests that omega-3s may help support more adaptive emotional processing, reducing vulnerability to stress and mood disorders.

Why Omega-3s Are Essential for Brain Health

Omega-3 fatty acids are fundamental components of neuronal cell membranes and play a key role in neurotransmitter function, inflammation regulation, and neuroplasticity. The body cannot produce these fatty acids on its own, meaning they must be obtained from diet or supplementation.

Some of the primary benefits of omega-3s for brain health include:

Improve neurotransmitter function: DHA and EPA are involved in serotonin and dopamine production, neurotransmitters that play a vital role in mood regulation.
Anti-inflammatory effects: Chronic inflammation has been linked to depression, anxiety, and cognitive decline. Omega-3s help reduce neuroinflammation, supporting overall mental health.
Improved neuroplasticity: The brain's ability to adapt and rewire itself is crucial for learning, memory, and emotional regulation. Omega-3s contribute to better neuroplasticity, aiding in cognitive resilience.

How to Increase Your Omega-3 Intake

Given the clear benefits of omega-3s for mental health and brain function, ensuring adequate intake is essential. Some of the best sources of DHA and EPA include:

Fatty fish: Salmon, mackerel, sardines, and trout are among the richest dietary sources.
Algal oil: A plant-based source of DHA, making it an excellent choice for vegetarians and vegans.
Flaxseeds and chia seeds: These contain alpha-linolenic acid (ALA), which the body can convert into DHA and EPA, although the conversion rate is low.
Walnuts: Another source of ALA that supports overall health.
Omega-3 supplements: High-quality fish oil or algae-based supplements can help individuals who struggle to obtain enough from diet alone.

The Importance of Omega-3 Testing

While increasing omega-3 intake is beneficial, how do you know if you're getting enough? Many people assume their diet provides adequate omega-3s, but individual absorption rates and dietary variations mean that levels can differ significantly from person to person.

At VitaminTestKits.com, we offer an Omega-3 Test Kit that allows you to easily measure your omega-3 levels from the comfort of your home. The test analyses your DHA, EPA, and Omega-3 Index, providing insight into whether you need to adjust your diet or supplementation.

Why should you test your omega-3 levels?

Personalised insights: Knowing your specific levels helps you make informed dietary and supplement choices tailored to your needs.
Track your progress: If you decide to increase your omega-3 intake, you can retest after a few months to monitor improvements.
Prevent deficiencies: Low omega-3 levels can contribute to mood disorders, cognitive decline, and inflammation. Testing helps you address potential issues before they become problematic.
Convenience and accuracy: Our dried blood spot test is simple to use, requiring just a small sample that you can collect at home. Results are processed by a certified lab and available within days.

How to Order Your Omega-3 Test Kit

Taking control of your brain health is easier than ever. Ordering a test from VitaminTestKits.com is simple:

Purchase your test kit online. We’ll ship it directly to your door.
Collect your sample. Using the provided instructions, collect a small blood sample using the dried blood spot method.
Send it back. Use the prepaid envelope to return your sample to our lab.
Receive your results. Within days, you’ll get a comprehensive report detailing your omega-3 levels, including DHA, EPA, and the Omega-3 Index.

Conclusion

The emerging research on omega-3s and brain connectivity underscores the importance of maintaining adequate DHA and EPA levels for mental well-being. Whether you're looking to support mood, enhance cognitive function, or improve emotional resilience, ensuring optimal omega-3 intake is a crucial step.

By testing your omega-3 levels with VitaminTestKits.com, you gain valuable insights into your nutritional status, allowing you to make informed decisions about your diet and supplementation. Take charge of your health today—because a healthier brain starts with the right nutrients.

Order your Omega-3 Test Kit today and start optimising your brain health!