Experts say that having an omega-3 deficiency means that your body is not getting enough omega-3 fats. This may put you at risk of negative health effects.

They say that it’s important to consume omega-3 fatty acids. This is because they are an important component of your cell membranes. Your body also needs them to produce signalling molecules called eicosanoids, which help your immune, pulmonary, cardiovascular, and endocrine systems work properly.

Omega-3s are known to be a type of polyunsaturated fatty acid (PUFA). Important omega-3s in foods include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), as well as their essential precursor alpha-linolenic acid (ALA). Signs and symptoms of omega-3 deficiency may include;

Skin irritation and dryness

Private Kamanzi, a dietician at Amazon Nutrition Cabinet, explains that if your body lacks omega-3 fats, the skin will show. For example, sensitive, dry skin, or even an unusual increase in acne may be a sign of omega-3 deficiency in some people.

Experts point out that Omega-3 fats improve the integrity of skin barriers, preventing the loss of moisture and protecting it from irritants that can lead to dryness and irritation.

Some research has shown that taking omega-3 supplements can help reduce acne breakouts and skin inflammation.

One small study gave women a daily dose of 1/2 teaspoon (2.5 mL) of ALA-rich flaxseed oil for three months. The women who took it experienced decreased skin roughness and increased skin hydration by nearly 40 per cent, compared to those who received a placebo. 

Placebo is a medicine or procedure prescribed for the psychological benefit to the patient rather than for any physiological effect.

A 20-week study gave omega-3-rich hempseed oil daily to people with atopic dermatitis, also called eczema, a condition that causes dry and irritated skin. Participants experienced reduced dryness and itchiness and needed less topical medication.

Depression

Kamanzi says that a number of people with depression have low omega-3 status, and studies show that taking omega-3 supplements may help improve mental health symptoms in some people. Omega-3 fats are important for brain function, so it’s essential to get adequate intake.

Systematic review and analysis of six studies and 4,605 participants concluded that an average intake of 1.3 grams of omega-3s per day reduced mild to moderate depression symptoms among older adults. 

Dry eyes

"Omega-3 fats play an important role in eye health and may help reduce dry eye symptoms. In case you noticed unusual eye dryness and irritation, you may need to increase your omega-3 fat intake,” he notes. 

In one analysis of 17 studies involving 3,363 people, researchers found that taking omega-3 supplements significantly reduced symptoms of dry eye compared to taking a placebo.

Hair changes

The nutrition expert carries on that changes in hair texture, integrity, and density may show a low omega-3 status. Omega-3 fats help maintain the density, texture, and strength of hair. Taking omega-3 supplements may help with hair loss, thinning, and dryness, he adds.

One six-month study gave 120 female participants omega-3s, along with omega-6 fats and antioxidants, in a daily supplement. At the end of the study, those who had taken the supplement experienced reduced hair loss and increased hair density compared to the control group. 

Joint pain and stiffness

Kamanzi stresses that there is no doubt that people experience joint pain and stiffness as they get older. This may be related to a condition known as osteoarthritis, in which cartilage covering the bones breaks down.

But taking omega-3 supplements has shown some improvement in helping to decrease joint pain and stiffness, though scientists need to do more research in humans to analyse this, he says.

Some research suggests that omega supplements may help reduce disease activity in those with an inflammatory autoimmune condition called rheumatoid arthritis (RA), as well as improve symptoms in people with the disease. 

Kamanzi urges you to consult a healthcare provider if you’re experiencing joint pain or arthritis symptoms, as they can help determine the proper treatment.