The single most-researched dietary factor in depression.
Your brain is nearly 60% fat, and omega-3 DHA is a key structural component of brain-cell membranes, while EPA helps regulate inflammation and signaling. Populations that eat more fish tend to have lower depression rates, and low omega-3 levels show up more often in people with depression.
General guidance is at least two servings of fatty fish per week. For mood support, research has often used higher EPA-forward doses — which is a conversation to have with your provider rather than a DIY megadose, especially while pregnant or breastfeeding.
During pregnancy and breastfeeding, the baby draws heavily on the mother's DHA stores — one reason omega-3s are so relevant to postpartum mood. Warming fish soups and broths are a gentle way to rebuild them, central to the sitting-month menu.
Omega-3s, especially EPA, are the most-studied nutrient for mood, and low omega-3 status is linked to higher depression rates. They're used as a supportive strategy alongside professional care, not a standalone cure.
Fatty fish (salmon, sardines, mackerel, anchovies) are richest in EPA and DHA; walnuts, flax and chia provide plant-based ALA. Aim for fatty fish a few times a week.
Emily is a chef, mother of five and postpartum-recovery educator who revives the 2,000-year-old zuo yuezi ("sitting month") tradition for modern mothers. Her signature, food-first method helps women rebuild after birth and ease postpartum depression — and she now certifies doulas and midwives to cook it for their own clients.
Emily's food-first recovery course, recovery teas and doula & midwife certification live at The Sitting Month. Text Emily and she'll help you find the right starting point.
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