Omega-3, we all have heard of it, but not all of us know how important it is for our body. Omega-3 deficiency can cause health issues. Let’s understand, the possible signs of omega-3 deficiency, how to determine the status of Omega-3, and how to increase the intake.
First things first, what is an Omega-3 fatty acid? It is a type of fat that our body cannot form. We can get the omega-3 fatty acids we need from the foods we eat.
There’s one form of fat that you wouldn’t want to cut down on when it comes to fat: omega-3 fatty acids. Two main ones—EPA and DHA—are present mainly in some fish. ALA (alpha-linolenic acid), another omega-3 fatty acid, is present in plant sources such as nuts and beans. Not only does your body require these fatty acids to function, but also to provide with some essential health benefits.
For starters, there is no standard test to diagnose an omega-3 deficiency. Although, there are plenty of ways to analyze the current status of omega-3 levels. Here are some of the potential symptoms that point towards and omega-3 deficiency.
- Skin Dryness And Irritation – In case the body lacks omega-3 fats, it would show on the skin. This is especially visible on sensitive and dry skin. An increase in the acne quantity can be a clear sign of omega-3 deficiency in some people. When your body has omega-3 content at an optimum the level, the skin is sure to suffer less dryness, irritation, and better moisture. Taking omega-3 supplements can minimize sun exposure, dryness, and itchiness of the skin. This eventually points to the fact that dryness, increased acne, and redness may be a sign of omega-3 deficiency.
- Depression – Omega-3 fats are important for the human brain and have neuroprotective and anti-inflammatory effects. Omega-3 can help cure neurodegenerative and brain problems such as Alzheimer’s disease, epilepsy and bipolar disorder. Numerous studies have shown that there is a link between a poor omega-3 status and a high rate of depression. People who suffer from depression are often noted to have low omega-3 status as well. Hence, they are provided supplements to fulfil the demand and requirement of Omega-3 fats.
- Dry Eyes – Eye moisture and tear production are all a part of the eye health. Omega-3 plays a major role in maintaining eye health. Often healthcare providers prescribe omega-3 supplements to address the eye health issues.
- Joint Pain And Stiffness – Osteoarthritis or similar joint troubles are often caused by omega-3 deficiency. In this case, the cartilage that covers the bones tends to break down. It has been observed that one of the reasons for this tearing down points towards deficiency of Omega 3.
- Changes In Hair – Omega-3 fats help with the skin lustre and glow, they also help keep the hair healthy. Any kind of change in the density, integrity, and texture of the hair is often indicated as a repercussion of low omega-3 content in the body.
So, how do you confirm an Omega-3 deficiency? Well, there is no standardized test. However, some lab tests that clinicians use can help evaluate the blood fat composition and help address this deficiency to some extent.
Another question that is sure to pop up is, how to improve the status of Omega-3? The best way to improve the omega-3 status is by increasing EPA, DHA, and ALA intake. Another route can be adding omega-3 supplements, however, be sure to get doctor’s consultation before starting any supplements.
Omega-3 deficiency is a condition where the body receives inadequate omega-3 fats. This happens due to insufficient intake over a while. The easiest way to improve your omega-3 status is by eating more foods rich in omega-3 fatty acids. Fatty fish, seafood, and shrimp contain omega-3 fatty acids, while some plant oils have ALA. You will get omega-3 fats from supplements made from seafood and algae.