Exploring Which Fish is Best for Anxiety Relief

November 23, 2025 •

3 min read

Anxiety is a common mental health condition, affecting many people. Research suggests that diet plays a key role in mental health; specifically, omega-3 fatty acids in certain fish may help reduce inflammation and support brain health.

Quick Summary

Fatty fish rich in omega-3s, such as salmon and sardines, are good dietary choices for supporting brain function and possibly reducing anxiety symptoms. Nutrients like EPA, DHA, and Vitamin D help combat inflammation and regulate mood-related neurotransmitters. Eating at least two servings of oily fish weekly may offer benefits.

Key Points

Omega-3s are Key: Fatty fish like salmon, mackerel, and sardines are rich in EPA and DHA, omega-3 fatty acids known to help reduce inflammation and modulate neurotransmitters, which are crucial for managing anxiety.
Vitamin D Matters: Both salmon and sardines are excellent sources of Vitamin D, which research links to better mood regulation and a lower risk of anxiety and depression.
Supplements Can Help: For individuals who don't eat fish regularly, high-quality fish oil supplements providing at least 2,000 mg of EPA and DHA per day have been shown to potentially reduce anxiety symptoms.
Choose Lower Mercury Options: Smaller, oilier fish like sardines, anchovies, and herring offer high omega-3 content with less risk of mercury contamination than larger predatory fish.
Holistic Approach is Best: While fish is beneficial, it should be part of a larger anti-inflammatory diet rich in fruits, vegetables, nuts, and whole grains for overall mental wellness.
Consult a Professional: Dietary changes are a complementary strategy and should not replace medical treatment for diagnosed anxiety disorders. Always consult a healthcare provider for personalized advice.

The Powerful Link Between Omega-3s and Anxiety

The link between diet and mental health is of increasing interest. Omega-3 fatty acids, like EPA and DHA, are fats the body cannot produce on its own. Studies highlight their importance for brain health, suggesting they can affect neurotransmitter pathways and reduce inflammation—both often disrupted in individuals with anxiety. Chronic inflammation has been linked to mood disorders. The anti-inflammatory properties of omega-3s are believed to help mitigate this issue, leading to a calmer mental state.

Top Fish Choices for Easing Anxiety

Choose fatty, oily fish richest in EPA and DHA to support mental wellness. The following are some of the best options to incorporate into the diet.

Salmon: Wild-caught salmon is full of nutrients. It is rich in omega-3s and also contains Vitamin D, a nutrient linked to mood regulation. Aim for two to three servings of salmon per week.

Sardines: These small fish are packed with omega-3s. Canned sardines are convenient and provide Vitamin D. They typically contain less mercury than larger fish.

Mackerel: A staple of the Mediterranean diet, mackerel is another excellent source of omega-3s. It is also high in Vitamin B12, a nutrient vital for nervous system health and energy production.

Trout: Lake trout is a great source of omega-3s. It can be versatile and provides protein, Vitamin B12, and Vitamin D.

Herring and Anchovies: Like sardines, these small fish offer a high concentration of omega-3s with a lower risk of mercury. They are easy to add to salads, pastas, or on toast.

Fish Oil Supplements: An Alternative Option

For those who do not eat fish regularly, omega-3 supplements sourced from fish oil are an alternative. Numerous trials have explored the effect of supplementation on anxiety symptoms. Some studies, found that fish oil supplements may help reduce anxiety, with effects seen in individuals with clinical anxiety at higher doses (around 2,000 mg/day or more). Choose a high-quality supplement that has been tested for purity and potency.

Comparison of Anxiety-Fighting Fish


Feature	Salmon	Sardines	Mackerel
Omega-3 Content	Very High	Very High	High
:---	:---	:---	:---
Vitamin D	Very High	Good	Good
Convenience	Moderate (fresh/frozen)	Very High (canned)	Moderate (fresh/canned)
Cost	Moderate to High	Low	Low to Moderate
Mercury Risk	Low to Moderate	Very Low	Low
Flavor Profile	Rich and buttery	Strong and oily	Pronounced, oily

Other Dietary Factors for Managing Anxiety

A holistic dietary approach yields the best results for mental wellness. An anti-inflammatory diet focuses on unprocessed foods, fruits, and vegetables, which has been linked to reduced anxiety. Key nutrients found in other foods include magnesium (leafy greens, nuts), zinc (seeds), and B vitamins (eggs, poultry), which play a role in regulating mood. Hydration is also a crucial factor, as dehydration can affect concentration and exacerbate anxious feelings.

Conclusion: Making the Right Choices

For those seeking to use their diet for better mental health, adding fatty fish is an evidence-based strategy. Species like salmon, sardines, and mackerel offer omega-3 fatty acids and Vitamin D that can help reduce inflammation and support brain health, potentially easing anxiety symptoms. Adopting a regular intake of these nutrient-rich fish can be a proactive and beneficial step toward overall well-being. Coupled with a balanced diet and proper hydration, a seafood-inclusive meal plan can be a powerful tool for promoting a calmer mind. For more information on the broader effects of diet on mood and cognitive function, see the research compiled by the National Institutes of Health.

Final Recommendations

Prioritize fatty fish like salmon, sardines, and mackerel in your diet.
Aim for at least two servings of oily fish per week.
If supplementation is preferred, choose a high-quality fish oil supplement with at least 2,000 mg/day of combined EPA and DHA, and consult a doctor.
Remember that diet is one part of a larger wellness picture that includes sleep, exercise, and professional care when needed.

Disclaimer: The information in this article is for informational purposes only and should not be considered medical advice. Always consult a healthcare professional for specific health concerns.

Frequently Asked Questions

Yes, for many people, eating fatty fish can help reduce anxiety. The high levels of omega-3 fatty acids (EPA and DHA) found in oily fish are known to have anti-inflammatory effects and support brain function, which may help regulate mood and ease anxiety symptoms.

Oily fish are generally the best choice due to their high omega-3 content. Salmon is often cited as the top pick, but sardines, mackerel, and herring are also excellent, low-mercury alternatives rich in beneficial omega-3s and Vitamin D.

Most health recommendations suggest aiming for at least two servings of oily fish per week to obtain a sufficient amount of omega-3 fatty acids for both mental and physical health.

Canned light tuna is a decent source of omega-3s and Vitamin D. However, it's not considered an oily fish like salmon or sardines. Since it can contain some mercury, consuming it in moderation (a few times per week) is recommended, especially for certain populations.

While supplements can provide a concentrated dose of omega-3s and may help reduce anxiety, particularly at doses of 2,000 mg or higher, eating whole fish provides additional beneficial nutrients like Vitamin D. For severe anxiety, supplements may be an effective addition but should be discussed with a doctor.

Yes. Several studies have linked low Vitamin D levels to mood disorders like anxiety and depression. Fatty fish like salmon and sardines are among the few food sources naturally rich in Vitamin D, which can help support a more positive mood.

Omega-3s are crucial for brain development in children and have been linked to better mood and cognitive function. Including child-friendly, low-mercury fish options like salmon and sardines can be beneficial, but parents should always consult a pediatrician regarding their child's diet and any anxiety concerns.