“There are three main types of omega 3 fatty acids: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA),” said registered dietitian nutritionists Alice Figueroa, RDN, and CDN. The founder of Alice says. Nutritionist. “”To stay healthy, you need to take 250-500 mg of DHA in combination with EPA daily, and the proper ALA intake (AI) is 1.1 grams for women and 1.6 grams for men. Unfortunately, in general, most Americans don’t meet the proper daily intake, “she says.
Currently, there are no standardized tests for omega 3 deficiency, which can be difficult to detect, but it requires consuming more sources of omega 3 such as nuts (especially walnuts) and seeds (especially walnuts). There are certain signs or symptoms that indicate. Chia seeds contain a day’s worth of ALA), fatty fish such as seafood, salmon, cod, sardines, and mackerel, algae (also known as seagreen), or supplements such as fish and algae oil. “”Omega 3 oil is a member of the dietary fat family and is best absorbed when taken with fat-containing foods, “says Dr. Brand.
Not all indicators of omega 3 deficiency, such as chronic inflammation and heart problems, are visible, but there are some common clues to a lack of body. However, it is always advisable to check with your doctor before starting a new supplement or food protocol.
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Seven Signs of Omega 3 Deficiency
1. Skin irritation, rash, or acne
It’s easy to get rid of dry skin for several different reasons (dehydration is a common cause), but it’s teeth It is associated with omega 3 deficiency, says Dr. Brand and Dr. Figueroa. Fatty acid helps keep cell membranes healthy. It also helps retain moisture. Therefore, dry skin can be an early warning sign that you are not consuming enough omega-3 to achieve this.
There are also some studies showing that omega 3 supplements can help reduce skin conditions such as eczema and psoriasis, as well as inflammation in the body. According to one study, people who took fish oil containing 1.8 g of EPA saw relief of eczema symptoms after 12 weeks. Increased acne is also a symptom of decreased omega 3 levels. It is also believed to be caused by increased inflammation.
2. Fragile / thin hair
According to Figueroa, as with the skin, if the hair begins to dry, dull, curly, and the tips begin to tear or fall out, these can all be signs of omega 3 deficiency. Studies show that supplementation with omega 3 reduced hair loss in women.
3. Joint pain and stiffness
Because omega 3 causes an anti-inflammatory response in the body, it is believed that joint pain and stiffness, especially those caused by inflammation such as rheumatoid arthritis (RA), may be a sign of omega 3 deficiency. .. And studies have shown that appropriate supplements relieve the symptoms of people with lupus-related rheumatoid arthritis and joint pain.
4. Brain fog and loss of cognitive function
“The clues that you’re not getting enough omega 3 include poor concentration and memory problems,” said Maya Feller RD, a registered dietitian. Alzheimer’s disease and dementia are also associated with omega 3 deficiency.
5. Depression
Studies show that low levels of omega-3 fatty acids are associated not only with depression, but also with other psychiatric disorders such as bipolar disorder, schizophrenia, and attention deficit hyperactivity disorder (ADHD).
6. Dry eye
About 14% of adults in the United States suffer from dry eye, which is at least partially due to inflammation. A large study of women aged 45 to 84 years found that women with the highest omega 3 intake had a 17% reduction in dry eye.
7. Fatigue
Both Feller and Figueroa point out that fatigue is a common symptom of omega 3 deficiency, and in a study conducted on the effects of omega 3 supplementation on lupus (characterized by joint pain and fatigue), omega 3 It turns out that fatty acids are possible to relieve both symptoms.
Final takeaway
There are multiple reasons for any of the above symptoms to occur, but if you find that you’re checking some from this list, it’s worth talking to your healthcare provider about possible omega 3 deficiency. Currently, there are no standardized tests for omega 3 deficiency, but we can recommend the best way to get three omega 3 fatty acids (ALA, EPA, DHA) from food to diet. supplement.
“In general, the recommendation for people who consume seafood is to consume at least two servings of fatty fish per week and omega 3 plant sources such as walnuts, flaxseed, and seaweed,” says Feller. .. “For those who don’t consume seafood that incorporates the rich botanical sources of omega 3, and may need supplements.”
According to Dr. Brand, omega 3 fatty acids are stored in the cell membranes that surround all cells, so it takes time to correct the omega 3 deficiency. “Usually it takes 3-4 months after replenishing 1,000– –Take 2,000 mg of omega 3 daily or increase the amount of cold-water fish in your diet to increase omega 3 to healthy levels when a person is depleted, “he says. Of course, this depends on the size of the deficit you’re dealing with, and Figueroa says you can see some improvement in just a few weeks.
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