Winter Blues? Try Fish Oil

Combat the winter doldrums with one of nature's best mood boosters: fish oil. Studies show that daily fish oil supplements that are rich in omega-3 fatty acids give the brain what it needs to elevate mood and alleviate affective disorders like depression.

When choosing a fish oil supplement, consider these tips from Miranda Marti, ND, LAc, a naturopathic medical resident at Bastyr Center for Natural Health:

Ingredients: Check the label for the specific content of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are considered the most effective omega-3 fatty acids for mental health.

Quality: Dr. Marti says purity (including mercury content) and sustainability are two issues to consider before choosing a fish oil brand. Check to see if your omega-3s come from wild-caught, non-threatened species. View a good consumer-friendly list of fish with high mercury content. A supplement label should at least note that an independent third-party has conducted purity and heavy metals testing, she says.

Dose: At minimum, aim for 500 mg of EPA and 500 mg of DHA daily (softgels typically range from 500 mg to 1,000 mg).