The quality of our lives can be impacted by a variety of elements, including physical health and mental health. Inadequate nutrition can be a contributing factor to several health conditions. One of the essential nutrients that individuals may be lacking is omega-3 fatty acids.
Are you aware of the fact that every cell in the body contains omega-3 fatty acids? These essential fatty acids are crucial for the cell membrane, which is the outer layer of the cell that surrounds it. Therefore, it is not surprising that the body's fundamental building block, the cells, requires omega 3s in order to maintain optimal health.
Omega-3 deficiency is a nutrient deficiency that occurs when your body does not consume enough Omega-3 fats. Let’s look at some of the common signs and symptoms that you can experience if you’re deficient in omega-3.
What are Omega 3s and What are Their Functions?
The human body is capable of producing most types of fat from other sources or materials. However, this is not the case for Omega-3s, which are essential fats. These fats cannot be produced by the body on its own but must be obtained from food sources. Examples of food sources that contain high amounts of omega-3 are fish, vegetable oils, nuts (particularly walnuts), flax seeds, flaxseed oil, and leafy vegetables.
Omega-3 fats are an essential component of cellular membranes throughout the human body and influence the functioning of cell receptors within these membranes. Omega-3 fatty acids are responsible for the generation of hormones that control blood circulation, artery wall contraction and relaxation, and inflammation.
They also bind to receptors within cells that control genetic function. Evidence suggests that omega-3 fatty acids may play a crucial role in the prevention of cardiovascular and stroke-related conditions, as well as in the treatment of lupus, eczema, and rheumatoid arthritis, and may play a protective role in controlling cancer.
Omega-3 refers to a collection of three essential fatty acids that are derived from animal and plant fats. These three fatty acids are:
- Alpha-Linolenic Acid (ALA): It is essential for the proper development of cells and tissues, as well as for the maintenance of healthy cholesterol levels in the blood.
- Eicosapentaenoic acid (EPA): Known as a long-chain fatty acid, plays a beneficial role in the maintenance of normal blood pressure and inflammation. Additionally, EPA may be beneficial in alleviating symptoms of depression.
- Docosahexaenoic acid (DHA): It is another long-chain fatty acid and is essential for the development and functioning of the brain. Additionally, DHA has been shown to improve heart health by decreasing blood triglycerides, a type of fat present in the blood.
Symptoms of Omega-3 Deficiency
Omega-3 deficiency occurs when you don’t get enough omega-3 in your diet or supplements. Symptoms can range from mild to severe. Here are five of the most common symptoms of an omega-3 deficiency:
1. Skin Irritation and Dryness
The skin is often the first area of the body to experience an Omega-3 fat deficiency. In some individuals, the skin may appear to be more sensitive and dry or may even experience an unexpected increase in acne. For some individuals, the presence of more acne than normal may be a subtle indication of an Omega-3 deficiency.
The skin's protective layers are strengthened by Omega-3 fats, which help to prevent moisture loss and protect against irritants that can lead to dryness and skin irritation. Furthermore, some studies have suggested that the use of omega-3 supplements may help reduce the occurrence of acne and skin irritation.
2. Depression
Low levels of omega-3 have been linked to an increased risk of developing depression. Omega-3 is known for its neuroprotective properties and anti-inflammatory properties. It plays an important role in brain health. Omega-3 fatty acids could potentially help treat a variety of neurological diseases and diseases related to neurodegeneration.
There are many factors that can contribute to the development of mental health illnesses, but eating an omega-3-rich diet may help lower the risk of developing multiple mental health conditions.
3. Dry Eyes
Dry eyes are one of the most common symptoms of poor eye health and omega-3 deficiency. It’s important to keep your eyes moist and to support tear formation. Both of these functions are supported by the omega-3s in your body. If you’re experiencing dry eyes, it’s likely because your body doesn’t have enough omega-3s.
However, dry eye symptoms can be caused by many different medical conditions, so it’s important for you to consult your doctor if you’re having eye pain or visual problems. Many doctors recommend taking omega-3 supplements to help treat dry eye.
4. Stiffness and Joint Pain
As we get older, we tend to feel more stiffness and pain in our joints. A few studies have shown that taking supplements with omega-3s can help reduce joint pain and increase grip strength. Plus, some studies show that omega-3 supplements can help reduce symptoms of low levels of omega-3 in people with rheumatoid arthritis and reduce disease activity. If you're experiencing more joint pain or other arthritis symptoms, it could be a sign that you have low omega-3 fats, so taking supplements could be a good idea.
5. Changes in Hair:
Hair health is supported by the use of omega-3s, which aid in the retention of moisture in the skin. Symptoms of an omega-3 deficiency may include changes in the density, integrity, and texture of the hair. If you have experienced thinning or increased hair loss, as well as dry and weak hair, omega-3 supplementation may be beneficial for your hair health. Omega-3 plays a role in the maintenance of hair strength, texture, and density. It may also be beneficial in reducing hair thinness, dryness, and hair loss.
6. Fatigue and Problems with Sleep
Omega-3 deficiency is one of the contributing factors to sleep issues. Studies show that people who eat more omega-3 have better sleep quality and a longer sleep duration. Raising omega-3 levels significantly improves sleep quality and quantity.
7. Poor Attention and Inability to Concentrate
Not only does low omega-3 levels make it difficult to focus and remember things, but they can also lead to anxiety and anger. Omega-3 deficiency can cause people, including children and adults, to have easily triggered anger for no apparent reason. If you’re having difficulty concentrating or completing tasks, it’s a sign that you need to increase your omega-3 intake. Omega-3 fatty acids are essential for brain health and good cognitive function.
8. Heart Disease
Studies reveal that the omega-3 fatty acids (EPA and DHA) present in dietary sources are essential for heart health. Additionally, the presence of EPA and DHA in dietary sources has been linked to the reduction of triglyceride levels, a distinct risk factor for the development of cardiovascular disease.
Omega-3s provide protection against cardiovascular diseases and help to regulate dangerous cholesterol levels. Studies have demonstrated that consuming foods rich in Omega-3s has been associated with the maintenance of heart health and may even help prevent certain heart conditions.
Managing Omega-3 Deficiency
Omega-3 deficiency isn’t a medical condition, but if you’re not getting enough of these essential nutrients in your diet, it can lead to a lack of omega-3 fatty acids. Managing omega-3 deficiency means eating more foods high in omega-3s and sometimes taking supplements under the supervision of a health care professional. Here are some tips for managing omega-3 deficiency:
1. Increase consumption of fatty fish like salmon, mackerel, and sardines because these are all good sources of omega-3 fatty acids.
2. It is recommended to incorporate plant-derived sources of omega-3s into one's diet. Omega-3 fatty acids are also found in foods such as flax seed, chia seed, and walnuts and can be incorporated into one's diet.
3. Supplements may be beneficial for individuals who are unable to obtain sufficient amounts of omega-3 fatty acids from their diet. However, it is essential to consult with a health professional prior to taking any supplements.
4. A balanced diet, consisting of a wide range of nutrient-rich foods, can help ensure that the body is receiving all the essential vitamins and minerals it requires.
5. Omega-6 is an essential fatty acid; however, excessive intake can cause inflammation. It is recommended to maintain a balance between omega-3 and omega-6 intake.
Bottom Line
Omega-3 deficiencies are characterized by a deficiency in the amount of omega-3 fats in the body. This deficiency is typically caused by a lack of adequate dietary intake of omega-3 fatty acids over an extended period of time.
The best way to get more omega-3s is to eat more fatty fish and seafood, which contain DHA and EPA. Some plant oils also contain ALA. Omega-3 fats can also be found in supplements made from fish, krill, or algae. If you are worried about a more serious deficiency of omega-3, it is advisable to consult with your healthcare provider to determine the best course of action and treatment.