“There are three main types of omega-3 fatty acids: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA),” says registered dietitian nutritionist Alice Figueroa, RDN, CDN, founder of Alice in food country. “You need to consume between 250 and 500 mg of DHA and EPA combined daily to stay healthy, and the Adequate Intake (AI) for ALA is 1.1 grams for women and 1.6 grams for men. Unfortunately, in general, most Americans do not meet the Adequate Daily Intake,” he says.
Currently, there is no standardized test for omega-3 deficiency, so it can be difficult to detect, although there are certain signs and symptoms that indicate you may need to consume more omega-3 sources such as walnuts (walnuts in particular) and seeds (chia seeds pack a full day of ALA), shellfish, fatty fish such as salmon, cod, sardines, or mackerel, algae (also sea vegetables), or supplements such as fish or algae oil. “Because omega-3 oils are members of the dietary fat family, they are better absorbed when taken with foods that contain some fat,” says Dr. Bland.
While not all indicators of omega-3 deficiency are visible, such as chronic inflammation and heart problems, there are some common ways your body will tell you that you’re running low. However, before beginning any new supplement or food protocol, it is always best to consult with your doctor.
7 signs of omega-3 deficiency
1. Skin irritation, rashes or acne
It’s easy to dismiss dry skin for different reasons (dehydration is a common culprit), but it is associated with omega-3 deficiency, say both Dr. Bland and Figueroa. Fatty acids help keep cell membranes healthy, including helping them retain moisture. So dry skin can be an early warning sign that you’re not getting enough omega-3s for this to happen.
There has even been some research indicating that omega-3 supplementation may help with skin conditions like eczema and psoriasis because of this, and its ability to reduce inflammation in the body. People who took fish oil containing 1.8 g of EPA saw a reduction in eczema symptoms after 12 weeks, according to a study. And an increase in acne is also a symptom of low omega-3 levels; is believed to be caused by a elevation of inflammation also.
2. Brittle or weakened hair
Just like your skin, if your hair starts to become dry, dull, frizzy and ends start to split, or starts to fall out, these can all be signs of omega-3 deficiency, according to Figueroa. Studies have shown that omega-3 supplementation has reduction of hair loss in women.
3. Joint pain and stiffness
Because omega-3s produce an anti-inflammatory response in the body, it is thought that joint pain and stiffness, particularly the kind caused by inflammation such as rheumatoid arthritis (RA), may be a sign of omega-3 deficiency. 3. And studies have found that proper supplementation relieves symptoms for people with RA and joint pain associated with lupus.
4. Brain fog and loss of cognitive function
“Some signs that you’re not getting enough omega-3s include difficulty concentrating or memory problems,” says registered dietitian Maya Feller, RD. Alzheimer’s disease and dementia have also been linked to omega-3 deficiency.
5. Depression
Low levels of omega-3 fatty acids are also associated with depression, as well as other psychiatric disorders such as bipolar disorder, schizophrenia, and hyperactive disorder and attention deficit (ADHD), according to studies.
6. Dry eyes
About 14 percent of all US adults suffer from dry eyes, which are caused, at least in part, by inflammation. In a large study of women ages 45 to 84, those with the highest level of omega-3 intake saw a 17 percent reduction in dry eyes.
7. Fatigue
Both Feller and Figueroa point out that fatigue is a common sign of omega-3 deficiency, and research on the effects of omega-3 supplementation in lupus (which is characterized by joint pain and fatigue), found that omega-3 fatty acids could alleviate both symptoms.
final takeaway
There are multiple reasons why you may be experiencing any of the above symptoms, but if you find yourself checking more than a few on this list, it’s worth checking with your health care provider about the possibility of an omega-3 deficiency. While there is currently no standardized test for omega-3 deficiency, they will be able to recommend the best way to get more of the three types of omega-3 fatty acids (ALA, EPA, and DHA) in your diet from food or supplements
“In general, the recommendation for people who eat seafood is to have a minimum of two servings of fatty fish per week, as well as plant-based sources of omega-3s like walnuts, flaxseed, and seaweed,” says Feller. “For people who don’t eat shellfish that incorporate a lot of plant sources of omega-3as well as supplementation may be necessary.”
Because omega-3 fatty acids are stored in the cell membranes that surround each cell, it takes some time to correct an omega-3 deficiency, according to Dr. Bland. “It usually takes three to four months after supplementing with 1,000–2,000 mg a day of omega-3s or increase the amount of cold-water fish in the diet to increase omega-3s to a healthy level if a person becomes depleted,” he says. This, of course, depends on how big of a deficit you’re dealing with, and Figueroa says you can start to see some improvements in as little as two to three weeks.
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