Omega-3 Deficiency: Signs and Symptoms

Omega-3 fatty acids, or omega-3s, are essential fats you need for the heart, blood vessels, lungs, immune system, and endocrine system to function properly. The body can’t make omega-3s on its own, so the only way to increase your omega-3 levels is by eating a variety of foods or taking supplements.

People can experience omega-3 deficiency, which is low levels of omega-3s in the body. Omega-3 deficiency can cause several changes to physical, mental, and cognitive (brain) health.

With low levels of omega-3s, you may notice changes in your skin, such as dryness, irritation, and higher chances of acne breakouts.

Taking omega-3s may help with skin health as it can:

• Strengthen the skin barrier (the outer protective layer of skin)
• Lower inflammation
• Protect the skin from sun damage

Omega-3s may help heal acne by reducing breakouts and swelling. Other than acne, they may also help manage symptoms of atopic dermatitis (eczema). This includes improving atopic dermatitis lesions and reducing skin inflammation, dryness, and itching.

Low levels of omega-3s may also affect hair health. Taking omega-3s may help prevent hair loss from inflammation and improve hair density.

More research is necessary to fully understand the long-term benefits for skin and hair health.

Omega-3s are important for brain development and function. A deficiency in omega-3s may cause cognitive symptoms, such as difficulty with memory and concentration. Low levels of omega-3s may lead to brain conditions, such as Alzheimer’s disease and Parkinson’s disease.

Taking enough omega-3s may help protect the brain, slow brain aging, and lower the risk of or be a potential treatment for various cognitive conditions. They may also improve learning, memory, and blood flow in the brain.

Because omega-3s are important for brain health, not getting enough of them may lead to the development of depression and anxiety.

Research suggests that taking omega-3 supplements, specifically those containing the omega-3 fatty acid eicosapentaenoic acid (EPA), may help improve mild to moderate depression and anxiety. More research is necessary to determine their overall effectiveness for mental health.

An omega-3 deficiency may result in joint inflammation, pain, or swelling, which are common symptoms of arthritis. Omega-3s are anti-inflammatory, so they may help with inflammatory forms of arthritis, like rheumatoid arthritis (RA).

Research supports omega-3 fatty acids being able to improve pain caused by RA significantly, and taking omega-3 supplements may lower the risk of developing the condition.

Omega-3s play an important role in how your immune system functions. An omega-3 deficiency may weaken it, making you more vulnerable to the flu, colds, and infections.

Getting enough omega-3s can help lower inflammation and support the production of immune cells. They may also help people with moderate cases of COVID-19.

Having low levels of omega-3s may result in poorer sleep, leading to fatigue or low energy during the day. Omega-3s can support quality, healthy sleep. Research has shown that omega-3 levels are linked to healthy sleep duration.

If you think you may have low levels of omega-3s or are experiencing any symptoms, consider contacting a healthcare provider.

You may have an omega-3 deficiency if you have:

• Painful skin irritation
• Consistent difficulty with concentrating or remembering things, which affects daily activities
• Extreme mood swings
• Severe cold or flu symptoms, such as a high fever or difficulty breathing

A healthcare provider can check your symptoms and perform diagnostic tests. There’s no standard test to measure omega-3 fatty acid levels, but there are ways a healthcare provider can analyze your omega-3s. They can look at your red blood cells and dietary intake of fats to better understand your omega-3 intake.

If they find you have a deficiency, a supplement and the appropriate dosage may be recommended.

Omega-3 fatty acids are essential fats that support your overall health, including your blood vessels, lungs, immune system, and endocrine system. Low levels of omega-3s can lead to skin, cognitive, mental health, joint, cold and flu, sleep, and hair symptoms.

If you think you may be deficient in omega-3s, consider speaking to a healthcare provider. They can help determine your deficiency and how to treat it.