Surreal illustration of shift work wellness with Omega-3 and Vitamin C

Omega-3s & Vitamin C: The Dynamic Duo for Beating the Shift Work Blues

Beau Callahan in Health & Wellness November 2025 • 4 min read.

"Can these readily available supplements combat depression and inflammation in those working non-traditional hours? The surprising science behind a balanced approach."

Shift work, characterized by schedules that fall outside the standard 9-to-5, is a necessary component of numerous industries, including the critical oil refinery sector. However, this type of work can force individuals to operate against their natural circadian rhythms, leading to a host of challenges. Those who regularly work non-traditional hours often struggle with sleep disturbances and a diminished capacity for physical and mental effectiveness.

The disruption caused by shift work can extend beyond mere inconvenience; it is linked to increased occupational stress and sleep deprivation, potentially heightening the risk of depression. Studies have noted a connection between compromised sleep patterns and symptoms indicative of deep depression among male shift workers, highlighting a serious concern for this demographic.

Emerging research suggests that dietary interventions, specifically the incorporation of omega-3 fatty acids and Vitamin C, may offer a buffer against the adverse effects of shift work. With shift workers often facing challenges in maintaining a balanced diet, supplementation could be a practical strategy to support brain function, mitigate clinical psychiatric symptoms, and combat oxidative stress. The following explores the potential of these readily available nutrients in supporting the well-being of those who keep our world running around the clock.

The Study: Omega-3 and Vitamin C's Impact on Inflammation and Mood

Surreal illustration of shift work wellness with Omega-3 and Vitamin C

A study published in the "Journal of Clinical Biochemistry and Nutrition" investigated the effects of omega-3 and Vitamin C supplementation on inflammation markers and depression scores among shift workers at the Shahid Tondgoyan Oil Refinery in Iran. This randomized, double-blind, placebo-controlled trial sought to determine if these accessible supplements could offer a tangible benefit to those struggling with the demands of irregular work schedules.

The researchers enrolled 136 shift workers with a baseline depression score of 10 or higher, as measured by the 21-item Beck Depression Rating Scale. Participants were then divided into four groups:

Group 1: Received both omega-3 supplements (180 mg eicosapentaenoic acid and 120 mg docosahexaenoic acid) and 250 mg of Vitamin C twice daily.
Group 2: Received omega-3 supplements and a placebo for Vitamin C.
Group 3: Received Vitamin C and a placebo for omega-3.
Group 4: Received placebos for both omega-3 and Vitamin C.

Over the 60-day intervention period, researchers meticulously tracked changes in depression scores, interleukin-6 (IL-6) levels (an inflammation marker), and high-sensitivity C-reactive protein (hs-CRP) concentrations, another key marker of inflammation. This rigorous approach allowed for a detailed analysis of how each supplementation strategy influenced both mood and physiological markers of inflammation.

The Takeaway: A Promising Avenue for Supporting Shift Workers

This study illuminates the potential benefits of omega-3 supplementation, alone or combined with Vitamin C, for reducing depression and inflammation in shift workers. While further research is needed to fully understand the nuances of these effects and optimal dosages, these findings offer a promising avenue for developing targeted interventions to support the well-being of individuals navigating the challenges of non-traditional work schedules. Incorporating these readily available nutrients into a holistic approach to health could significantly improve the quality of life for those who keep our world running 24/7.

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.3164/jcbn.12-98, Alternate LINK

Title: Effect Of Omega-3 And Ascorbic Acid On Inflammation Markers In Depressed Shift Workers In Shahid Tondgoyan Oil Refinery, Iran: A Randomized Double-Blind Placebo-Controlled Study

Subject: Clinical Biochemistry

Journal: Journal of Clinical Biochemistry and Nutrition

Publisher: The Society for Free Radical Research Japan

Authors: Farahnaz Khajehnasiri, Seyed Bagher Mortazavi, Abdolamir Allameh, Shahin Akhondzadeh

Published: 2013-01-01

Everything You Need To Know

How does shift work impact mental health, and what specific issues can arise from working non-traditional hours?

Shift work disrupts the body's natural clock, called the circadian rhythm, leading to increased occupational stress and sleep deprivation. This disruption can lead to a diminished capacity for physical and mental effectiveness. Compromised sleep patterns among shift workers are connected to symptoms indicative of depression.

Can you describe the design of the study that investigated the impact of omega-3s and Vitamin C on shift workers, including the groups and measurements used?

The study in the "Journal of Clinical Biochemistry and Nutrition" involved giving shift workers either omega-3 supplements (180 mg eicosapentaenoic acid and 120 mg docosahexaenoic acid), Vitamin C (250 mg), both, or a placebo. Researchers then tracked changes in depression scores using the 21-item Beck Depression Rating Scale, as well as levels of interleukin-6 (IL-6) and high-sensitivity C-reactive protein (hs-CRP), which are markers of inflammation, over a 60-day period.

What were the main findings regarding the use of omega-3 supplements and Vitamin C in the study, and what implications do these findings have for shift workers?

The study showed that omega-3 supplementation, whether alone or with Vitamin C, may help reduce both depression and inflammation in shift workers. This suggests that these readily available nutrients could be part of a strategy to support the well-being of individuals working non-traditional hours. However, it's important to note that further research is needed to understand the ideal dosages and how these effects work.

What's the connection between omega-3 fatty acids, Vitamin C, and their potential benefits for shift workers?

Omega-3 fatty acids and Vitamin C are thought to help mitigate the adverse effects of shift work due to their impact on brain function, clinical psychiatric symptoms, and oxidative stress. Specifically, omega-3 fatty acids are known for their anti-inflammatory properties and their role in supporting brain health, while Vitamin C is a powerful antioxidant that can combat oxidative stress. Together, they may offer a buffer against the challenges faced by shift workers.

Are there any limitations to the findings about omega-3s and Vitamin C for shift workers, and what additional research is needed to support these findings?

The study primarily focused on male shift workers at the Shahid Tondgoyan Oil Refinery in Iran. While the results are promising, it's important to determine if these findings are generalizable to other populations, including women and individuals in different industries. Additionally, future research should explore the long-term effects of omega-3 and Vitamin C supplementation, as well as the optimal dosages for different individuals and the potential interactions with other dietary or lifestyle factors. Further research into the nuances of these effects can help refine targeted interventions.