Get Ahead of the Game: Understanding Omega 3 Deficiency Symptoms

  • By Performance Lab
  • 8 minute read
Get Ahead of the Game: Understanding Omega 3 Deficiency Symptoms

Omega-3s are an essential part of a healthy and balanced diet and play an important role in nerve transmission, cognitive health, cardiovascular health, inflammation, and mental health. If you think you might have an omega-3 deficiency, watch out for skin irritation and dryness, inflammation, joint pain and stiffness, and dull hair.

If you look at the supplement shelf in any health food store, chances are you’ll see a wide selection of omega-3 products—some plant-based and a lot of fish oil supplements.

Thanks to an impressive list of health benefits, omega-3s have been touted as a must-have in any good supplement stack.

Whether it’s supporting your brain, heart, or bones and joints, they have far-reaching effects throughout the body. But because they must come through diet, most people don’t consume enough.

If you suspect you might have an omega-3 deficiency, you’re in the right place. We’re discussing everything you need to know about the importance of omega-3 fatty acids and the top signs and symptoms of an omega-3 deficiency.

Ready to start your journey to optimal health? Discover the best omega 3 supplement now!

What are Omega-3s?

Before we dive into why omega-3s are essential, let’s take a second to understand what they are. Omega-3 fatty acids are essential fatty acids (EFAs) that must be obtained through diet.

While the body can produce certain nutrients, EFAs aren’t one of them, so you must get them through food or supplements.

But here’s the problem: the Standard American Diet is mainly deficient in omega-3s, so people aren’t consuming near what they should be for optimal health.

Data from the National Health and Nutrition Examination Survey (NHANES) 2011-2012 found that more than 95% of children and 68% of adults in the US don’t consume enough omega-3s to meet the daily recommendations 1.

And roughly 89% of adults have an omega-3 status that puts them in a high-risk category for cardiovascular disease.

The solution? Increase your intake of omega-3 fatty acids! But before you pick any old food or fish oil supplement with omega-3s, ensure you know the difference between them.

The three main types of omega-3 fats

Although there are several types of omega-3 fatty acids, there are three we pay special attention to:

  1. EPA (Eicosapentaenoic acid): A 20-carbon omega-3 fatty acid found in cold-water fatty fish (salmon, sardines, herring, mackerel, etc.) and algae. These are essential for many functions but play an important role in forming signaling molecules called eicosanoids. They’re also involved in regulating inflammation and mental health 2.

  2. DHA (Docosahexaenoic acid): A 22-carbon omega-3s fatty acid found in cold-water fatty fish (salmon, sardines, herring, mackerel, etc.) and algae. DHA is primarily a structural component of cell membranes, especially in the brain and eyes; it comprises about 40% of all fats in the brain and is critical for nervous system function, growth, and development 3.

  3. ALA (Alpha-linolenic acid): An 18-carbon omega-3 fatty acid found in high concentrations in plant foods, especially walnuts, flax, and chia seeds. It serves primarily as an energy source, but tiny amounts can be converted to EPA and DHA 4. Because the conversion process is inefficient, you should rely solely on ALA as your primary omega-3.

Health Benefits Of Omega-3 Fatty Acids

So, why do we need omega-3s? There’s a large body of evidence supporting the role of EFAs in nearly every body system, especially the nervous system, so here are some benefits.

  1. Supports heart health

    • Lower high triglycerides

    • Regulates cholesterol

    • Reduces high blood pressure

    • Prevents plaque buildup

    • May reduce symptoms of metabolic syndrome

    • Prevents blood clots

  2. May fight mental health conditions and cognitive decline

    • Depression and anxiety

    • ADHD

    • Schizophrenia

    • Bipolar disorder

    • Alzheimer’s and other age-related mental impairment

  3. Reduce inflammation

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  4. May prevent and treat autoimmune conditions

  5. Reduces cancer risk

  6. Supports healthy joints and bones

  7. It may improve sleep

  8. Supports infant and child growth and development

  9. It may mitigate menstrual pain

  10. Reduces macular degeneration risk

  11. Promotes healthy skin and reduces signs of aging

Omega-3 Deficiency Signs and Symptoms

It’s clear that getting enough omega-3s is essential for nearly every aspect of your health, but what happens if you don’t get enough?

An omega-3 deficiency isn’t likely to develop immediately, but if you notice any of the following signs and symptoms, it may be time to consider supplementing.

1. Dry and irritated skin

    If you’re lacking omega-3 fats in your diet, one of the first places you’ll likely notice is with your skin.

    Sensitive skin or dry skin can indicate that your body lacks omega-3s, thanks to their role in maintaining the integrity of the skin barrier and protecting against moisture loss 5, 6. Some people may even develop acne with an omega-3 deficiency.

    A small 2011 study published in Skin Pharmacology and Physiology looked at the effects of ALA-rich flaxseed oil on skin health 7. They found that just ½ teaspoon (2.5 mL) of flaxseed oil for three months decreased skin roughness and increased skin hydration by nearly 40%, reducing the prevalence of dry skin.

    Studies also find that omega-3s can reduce skin inflammation, which may contribute to acne formation, so taking omega-3s can reduce acne breakouts and skin inflammation 8, 9.

    Because omega-3s are essential to maintain the health and integrity of the skin, an omega-3 deficiency might manifest as changes in your skin, especially dry skin.

    2. Depression (and other mood changes)

      Omega-3 fatty acids, especially DHA, are an essential component of your brain and are known to have neuroprotective and anti-inflammatory properties 10, 11.

      They have an important role in the growth and development of the brain in babies and infants, but their role extends throughout life.

      They are abundant in the cell membranes of brain cells and are involved in preserving cell membrane health and integrity and facilitating communication between brain cells (neurotransmission) 11.

      Because of these roles, an omega-3 deficiency can result in impaired cognitive function, including a higher risk of neurodegenerative diseases and brain disorders like Alzheimer’s disease, dementia, schizophrenia, ADD/ADHD, and bipolar disorder, as well as depression and other mood changes 12.

      A 2011 rodent study found that adequate intake of omega-3 fatty acids leads to changes in brain neuronal pathways, which can result in depression 13. As such, supplementing with omega-3s may be helpful in the treatment of depression and other psychological issues.

      3. Dry eyes

      Are you struggling with dry, scratchy eyes? DHA is one of the most abundant fats in the retina of the eyes and plays a vital role in maintaining eye moisture and may even be involved in tear production 14.

      If you’re experiencing dry eyes/eye discomfort and even vision changes, it could indicate an omega-3 deficiency.  

      A 2013 study published in Ophthalmology looked at the effects of supplementing omega-3 fatty acids on people with dry eye symptoms 15.

      Results showed that 180 mg of EPA and 120 mg of DHA improved tear evaporation, dry eye symptoms, and increased tear production.

      However, while dry eyes can be a symptom of an omega-3 deficiency, they can also indicate other underlying health conditions.

      Related Post: Vitamin C and Dry Eyes

      4. Joint pain and stiffness

        If you experience joint pain and stiffness that’s not a side effect of exercise or old age, it could be a sign that you need to boost your dietary intake of omega-3s.

        They are especially beneficial for people with arthritis, as they convert into compounds like resolvins, which help put the brakes on the inflammatory response 16.

        Some studies find that supplementing omega-3s can help reduce joint pain and may improve symptoms and reduce disease activity in those with rheumatoid arthritis 17-19.

        So, if you’ve noticed an increase in joint pain and stiffness and haven’t been diagnosed with arthritis, try increasing your intake of omega-3s and see if your symptoms subside.

        5. Hair changes

        We all long for thick, shiny, healthy-looking hair, and omega-3s could be your secret. Just as they do in the skin, omega-3s help lock in moisture and maintain healthy hair texture, integrity, and density. If you notice any of these suffering, check your omega-3 intake.

        A 2015 study published in the Journal of Cosmetic Dermatology looked at the role of EFAs and antioxidant supplementation on hair loss 20.

        The study found that six months of supplementation with omega-3 and 6 fatty acids plus antioxidants effectively prevented hair loss and improved hair density.

        How to Correct An Omega-3 Deficiency

        If you’ve noticed any of the signs and symptoms we’ve discussed, it might be time to bump up your intake of omega-3s.

        While reaching for seeds might be a great way to get your share of ALA, it’s EPA and DHA we want—and the conversion process from ALA to eicosapentaenoic acid and docosahexaenoic acid isn’t efficient enough to maintain omega-3 levels.

        So, consider adding cold-water oily fish to your diet rather than loading up on chia seeds, hemp seeds, and flax.

        Or, if you follow a plant-based diet, try an algae oil-based supplement like Performance Lab Omega-3. While conventional fish oil supplements will supply EPA and DHA, there are a few problems with them:

        1. Rancidity
        2. Contamination
        3. Sustainability
        4. Optimal doses

          Rather than gambling on your health with unhealthy fish oil supplements, choose something effective and clean.

          Performance Lab Omega-3 upgrades your traditional omega-3 supplement with ultra-clean omega-3 from algae designed to optimize cell membranes for peak body-wide biological performance, especially in the brain, eyes, and cardiovascular system.

          It supplies safe, clean, and sustainable DHA+EPA omega-3s with tailored doses for optimal performance.

          References

          1. Murphy RA, Devarshi PP, Ekimura S, Marshall K, Hazels Mitmesser S. Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011-2012. BMJ Open. 2021;11(5):e043301.
          2. Siriwardhana N, Kalupahana NS, Moustaid-Moussa N. Health benefits of n-3 polyunsaturated fatty acids: eicosapentaenoic acid and docosahexaenoic acid. Adv Food Nutr Res. 2012;65:211-222.
          3. Singh M. Essential fatty acids, DHA and human brain. Indian J Pediatr. 2005;72(3):239-242.
          4. Burdge GC. Metabolism of alpha-linolenic acid in humans. Prostaglandins Leukot Essent Fatty Acids. 2006;75(3):161-168.
          5. Kawamura A, Ooyama K, Kojima K, et al. Dietary supplementation of gamma-linolenic acid improves skin parameters in subjects with dry skin and mild atopic dermatitis. J Oleo Sci. 2011;60(12):597-607.
          6. Balbás GM, Regaña MS, Millet PU. Study on the use of omega-3 fatty acids as a therapeutic supplement in treatment of psoriasis. Clin Cosmet Investig Dermatol. 2011;4:73-77.
          7. Neukam K, De Spirt S, Stahl W, et al. Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition. Skin Pharmacol Physiol. 2011;24(2):67-74.
          8. Khayef G, Young J, Burns-Whitmore B, Spalding T. Effects of fish oil supplementation on inflammatory acne. Lipids Health Dis. 2012;11:165.
          9. Jung JY, Kwon HH, Hong JS, et al. Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomised, double-blind, controlled trial. Acta Derm Venereol. 2014;94(5):521-525.
          10. Layé S, Nadjar A, Joffre C, Bazinet RP. Anti-Inflammatory Effects of Omega-3 Fatty Acids in the Brain: Physiological Mechanisms and Relevance to Pharmacology. Pharmacol Rev. 2018;70(1):12-38.
          11. Dyall SC. Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Front Aging Neurosci. 2015;7:52.
          12. Lange KW. Omega-3 fatty acids and mental health. Global Health Journal. 2020;4(1):18-30.
          13. Lafourcade M, Larrieu T, Mato S, et al. Nutritional omega-3 deficiency abolishes endocannabinoid-mediated neuronal functions. Nat Neurosci. 2011;14(3):345-350.
          14. Bhargava R, Kumar P, Kumar M, Mehra N, Mishra A. A randomized controlled trial of omega-3 fatty acids in dry eye syndrome. Int J Ophthalmol. 2013;6(6):811-816.
          15. Kangari H, Eftekhari MH, Sardari S, et al. Short-term consumption of oral omega-3 and dry eye syndrome. Ophthalmology. 2013;120(11):2191-2196.
          16. Moro K, Nagahashi M, Ramanathan R, Takabe K, Wakai T. Resolvins and omega three polyunsaturated fatty acids: Clinical implications in inflammatory diseases and cancer. World J Clin Cases. 2016;4(7):155-164.
          17. Loef M, Schoones JW, Kloppenburg M, Ioan-Facsinay A. Fatty acids and osteoarthritis: different types, different effects. Joint Bone Spine. 2019;86(4):451-458.
          18. Boe C, Vangsness CT. Fish Oil and Osteoarthritis: Current Evidence. Am J Orthop (Belle Mead NJ). 2015;44(7):302-305.
          19. Kostoglou-Athanassiou I, Athanassiou L, Athanassiou P. The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis. Mediterr J Rheumatol. 2020;31(2):190-194.
          20. Le Floc'h C, Cheniti A, Connétable S, Piccardi N, Vincenzi C, Tosti A. Effect of a nutritional supplement on hair loss in women. J Cosmet Dermatol. 2015;14(1):76-82.

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