11 Signs Of Omega-3 Deficiency You Shouldn't Ignore (Science Backed)

Our jam-packed lives make it so easy to miss what our bodies really need to keep on ticking. Omega-3s are one of the major nutrients we’re lacking these days, and skimping on this can really come back to bite us.

Our bodies aren’t shy about sending up red flags before things go haywire. Dry skin, bad memory, and constant tiredness are just some ways our bodies try and get our attention. Signs of omega-3 deficiency definitely should not be ignored. Here we’ll reveal some of the omega-3 deficiency signs you should be looking for.

Contents

1 What Is Omega 3?
2 Some of The Health Benefits Of Omega 3 Fatty Acids
3 What Are The Symptoms Of Lack Of Omega-3?
4 How To Get More Omega 3 Fatty Acids In Your Diet
- 4.1 Omega 3 Fatty Acid Rich Foods
- 4.2 Supplements Or Not?
5 The Side Effects Of Fish Oil
6 Signs Of Omega-3 Deficiency – Bottom line
7 Author

What Is Omega 3?

11 Signs Of Omega-3 Deficiency You Shouldn't Ignore (Science Backed)

Even if you’re looking to shed pounds fast, you should never remove omega-3s from your diet. Those healthy fats—DHA and EPA—found in fish, nuts n’ seeds, are vital for keeping your body healthy, flexible, and running like a well-oiled machine.

Omega-3s is a must if you wanna keep your body healthy and functioning well. These healthy fats are heavy hitters when it comes to their health benefits.

Omega-3s are special healthy fats that your body needs but can’t produce on its own. We need to get them from food or supplements.

There are three omegas that are important: ALA, DHA, and EPA.

ALA is found in plant oils and nuts – it’s kinda like the parent omega-3 that your body then converts into the other two.

DHA and EPA are found in fatty fish and fish oil. They help form healthy cells all over your body – especially in the brain.

Omega-3s keep your heart tickin’, and your brain sharp, and dial down inflammation. No inflammation means less risk of chronic illness.

Some of The Health Benefits Of Omega 3 Fatty Acids

Brain booster – Omega-3s help build brain cell membranes and promote new cell growth.
Mood elevator – By balancing hormones and chemicals in the brain, omega-3s can lift your mood and ease depression.
Inflammation crusher – Omega-3s are potent anti-inflammatories that can reduce pain and swelling throughout the body.
Heart helper – These fatty acids keep blood pressure in check, lower triglycerides, and prevent artery plaque buildup for optimal heart health.
Joint lubricator – Omega-3s keep joints supple and reduce stiffness by lubricating connective tissue.
Skin smoother – Hydrating omega-3s help skin retain moisture, smoothing fine lines and improving overall tone and texture.
Hormone regulator – Omega-3s help stabilize reproductive hormones in both men and women for improved fertility and regular cycles.
Vision sharpener – Omega-3s help prevent age-related sight decline by protecting the retinas from damage.
Baby development: For pregnant ladies out there, take note—omega-3s are vital for a baby’s growth and development in the womb, so be sure to get your fill.

From mood and joints to heart health and more, omega-3s do it all. So check this list and see if you’re lacking omega-3s in your diet.

What Are The Symptoms Of Lack Of Omega-3?

Hypertension (High Blood Pressure)

For those with high blood pressure studies show omega-3s can help get those numbers in check. If sky-high blood pressure runs in the fam, you’re probably lacking in the omega-3 department.

Research makes it pretty clear that taking some fish oil supplements daily can keep blood pressure troubles from bubbling up, especially for those who already deal with hypertension.

Before you start megadosing on fish oil, chat with your doc to see if omega-3s are right for your high blood pressure. An omega-3 deficiency might be making your numbers hit the roof, but you still should get the green light from the medical pros before going all out on this supplement.

High LDL Cholesterol

Eating natural and seafood dishes packs a one-two punch of “good” cholesterol that leads to long, healthy lives with happy tickers. Just amp up those naturally-occurring omega-3 sources, and watch your “bad” cholesterol take a nosedive.

Omega-3s knock down triglycerides, the nasty fat floating around your blood, resulting in improved cholesterol levels.

Dry Eye Issues

Did you know that omega-3 fatty acids are super important for keeping our eyes healthy? Research shows that omega-3s help keep the eyes properly lubricated. So if your peepers are feeling dry or irritated lately, it might be a sign you need more omega-3s in your diet.

Of course, dry eyes can be caused by other things too. So if the problem persists, be sure to chat with your health care provider to get their take. They can help figure out if an omega-3 supplement could help or if something else is going on.

The point is, omega-3s matter for our eye health! Making sure we get enough of these good fats can keep our vision sharp and our eyes comfy. And who doesn’t want happy, healthy peepers?

Increased Risk Of Arthritis

Skimping on omega-3s raises your chances of developing rheumatoid arthritis. That’s when your joints get attacked by inflammation that can lead to “the shakes”.

But the good news is omega-3s can help rein all that in. Pop some fish oil supplements and you may kiss those chemical-laden meds goodbye along with their side effects.

Studies show omega-3s allow doctors to lower the dosage of those anti-inflammatory pills. Plus, your joints will get back to effortless flexibility – no more stiff, achy creakiness.

Elevated Insulin Levels

Whether you’re at risk of Diabetes or dealing with PCOS, these are signs that it’s time to pivot to a more natural diet pronto.

Here’s what you should know – fish and fish oil caps can potentially put the brakes on diabetes risks. Studies show they help make cells more sensitive to insulin. That means your body can use insulin more efficiently to keep blood sugar from spiraling out of whack.

On top of that, omega-3s also dial down inflammation which is a major contributor to insulin resistance and diabetes. By fighting inflammation, omega-3s help restore balance and allow insulin to work like it should.

Too Much Ear Wax

I know it’s weird, but studies show that in people who don’t get enough omega-3s, the lipid composition of the earwax can change. More of those waxy lipids get made. It’s as if the lipids go into overdrive, cranking up wax production.

The exact mechanisms aren’t fully understood yet. But scientists believe omega-3s help regulate sebum and cerumen secretion. They may also keep the earwax soft and fluid, enabling the ears’ natural self-cleaning processes.

With inadequate omega-3 intake, earwax takes on a thicker, stickier consistency. This allows it to adhere to the ear canal walls and accumulate faster than the ears can naturally push it out. All this is important because excessive ear wax, as you’ve probably guessed can lead to hearing loss.

One study found omega-3 supplements reduced hearing loss risk by 14%.

So next time you’re cleaning chunks of wax out your ears, don’t just grab the Q-tips – grab the omega-3s.

ADHD

Science says if you’re born with low levels of essential fatty acids, you’re way more likely to have ADHD from the get-go. But balance can be restored with some omega-3 supplements!

But here’s the thing – an omega-3 deficiency can cause ADHD-like symptoms: tantrums, mood swings, poor sleep, etc.

Studies on omega-3s and ADHD have had mixed results. For some, it’s a game changer, others not so much. Everyone’s biology is different, so you got to figure out what works for you. It’s a process! But omega-3s show real promise as an ADHD aid if you find they click with you.

Depression

Omega-3s can do some wonders when it comes to depression. If you’re feeling down, and there’s no real reason behind it, it could be due to an omega-3 deficiency. In case, good fats might help turn things around for you mood-wise.

Now listen – I’m not saying to go it alone. Depression’s serious stuff that needs professional help. But chat with your doc or therapist about adding omega-3s to your routine to see if it will help. Studies show it can really bolster your mood and even reduce the need for antidepressants.

Difficult Menstrual Cycles

Fatty acids are crucial in balancing hormone levels. When a woman doesn’t get enough of them, estrogen and progesterone can get out of whack. Research shows omega-3 deficiency is linked to more painful, irregular periods. This results in more mood swings, cramps, and more clotting.

Omega-3s are anti-inflammatory, so can gently balance your hormones and soothe inflammation. They help with all the above, taking the edge off cramps and in some cases stopping the pain that comes with them altogether.

So be sure to get your omega-3 fix from fish, nuts, seeds – whatever you fancy. Keep those levels pumped up and it’ll be smoother sailing come that time of the month.

Skin Issues

If your skin’s dry and irritated, it could be an omega-3 SOS signal. These healthy fats keep your skin hydrated and protected.

When you skimp on omega-3s, moisture leaks out, leaving sensitive skin that itches and flakes. An omega deficit can also cause more zits to pop up. Studies show omega-3s is crucial in suppressing inflammation that triggers acne.

So pump up the omega-3s for dewy, glowing, zit-free skin. As a side note, omega-3s even make you less sensitive to sunburns!

So next time your face feels tight and bumpy, don’t just slap on more lotion – reach for those omega-3s. Happy skin starts from the inside out.

How To Get More Omega 3 Fatty Acids In Your Diet

Whether you want faster weight loss, or to address health issues, there are ways to get those omega-3s naturally.

Omega 3 Fatty Acid Rich Foods

Now, you can go full seafood diet. If you constantly eat fish, you will undoubtedly see those omega levels rocket! But heads up – being overly fish focused for your omega 3’s can also increase mercury levels in the body. This is something that should be avoided, especially in children, pregnant women, and the elderly.

A better option is having natural foods plus supplements. That way you’ll lessen your chance of mercury overload but still get enough omega 3’s.

Omega 3 Rich Fish options:

Bluefish
Mackerel
Sardines
Tuna
Trout
Anchovies
Herring
Salmon
Herring
Anchovies

Non-fish sources (plant based):

Walnuts
Canola oil
Soybean oil
Flaxseeds/oil
Kale
Chia Seeds
Hemp Seeds

Supplements Or Not?

Finding what works with your unique biology is the name of the game.

Can’t do fish or need an omega boost? Supplements are a must. Fish oil caps have been a trusty omega source for years.

Omega-3s can interact with other meds, so get the green light first. Those with heart issues often need up to 1 gram of fish oil daily. Other conditions may call for up to 4 grams – but only if doc says so!

Bottom line – never pop supplements willy nilly. A doc who knows your health history is vital for finding an omega regimen tailored to you! Work together to determine the safest, most effective omega-3 plan

The Side Effects Of Fish Oil

Let’s explore some of the potential side effects of fish oil omega-3 supplementing. Forewarned is forearmed, right?

For most omega-3s are fine, but here are some possible downsides:

Increased bleeding – not ideal for hemophiliacs.
Fishy burps and fish breath – (unless you choose burpless versions like the ones from Oceanblue)
Upset stomach or loose stools
Nausea – especially if you’re already prone to it.

I know omega-3s are easy to get at any drug store, but don’t underestimate their power.

The American Heart Association says eating fish 2x a week is the best way to get your omega-3s. Supplements work too though!

So weigh the pros and cons and decide which omega-3 method is best for you. Knowledge is power – now you’ve got this!

Signs Of Omega-3 Deficiency – Bottom line

Omega-3s got many benefits that can overhaul your health. If you’re low on these fatty acids, your body and mind are missing out on some much-needed nutrition.

So tune into what your body’s telling you. Dry skin, mood dips, memory issues – these could be signs of omega-3 deficiency. Don’t ignore them.

Give your cells the nutrients they’re begging for and unlock that energy to take on the world. Your mind, and body will thank you.

Author

Dee King

Dee King knows that the journey to wellness often begins within. After overcoming her own weight issues, Dee became a fitness and nutrition specialist to help others discover what works for them. She believes wellness is about finding harmony and self-compassion, not perfection. In her writing and workouts, Dee provides inspiration to stay strong, especially when you want to give up.

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