What happens if the body is deficient in Omega-3?

Omega-3s are an important component of the body's cell membranes. The body needs them to create signaling molecules called eicosanoids, which help the immune, respiratory, cardiovascular, and endocrine systems function properly.

Omega-3s are a type of polyunsaturated fatty acid (PUFA). Important Omega-3s in food include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), as well as their essential precursor, alpha-linolenic acid (ALA).

What happens if the body is deficient in Omega-3?

Here's what can happen to your body if you have a deficiency in Omega-3:

Increased belly fat

Omega-3 deficiency can slow down metabolism, leading to the accumulation of belly fat. Many people believe that eating fat easily causes weight gain, but this depends on the type of fat.

Trans fats in packaged foods and fried foods tend to increase waist fat. Conversely, foods containing unsaturated fats, such as fatty fish, olive oil, avocados, and nuts, help reduce belly fat and prevent weight gain.

Dry eyes

Omega-3 fatty acids play a crucial role in eye health, such as maintaining eye moisture and supporting tear production. They also help reduce dry eye symptoms like discomfort, blurred vision after blinking, and excessive tearing. If dry eyes and unusual irritation occur, increasing omega-3 intake can significantly improve the condition.

Blood pressure is higher than normal.

High blood pressure can be a sign that your body isn't getting enough Omega-3s in your diet. These are heart-healthy fats, so increasing your intake can lower blood pressure and improve overall cardiovascular health. The American Heart Association recommends eating at least two servings of fatty fish a week to improve heart health.

Depression

Omega-3 fatty acids are essential components of the brain, known to have neuroprotective and anti-inflammatory effects, aiding in the treatment of neurodegenerative diseases and brain disorders such as Alzheimer's disease, dementia, and bipolar disorder. Numerous studies have shown a correlation between low Omega-3 levels and higher rates of depression.

An analysis of 26 studies involving 2,160 participants found that Omega-3 supplementation had a positive effect on symptoms of depression. Specifically, Omega-3 supplements containing at least 60% EPA, taken at a dose of 1g or less per day, appeared to be very helpful.

Another systematic review and analysis of six studies and 4,605 ​​participants concluded that consuming an average of 1.3 g of Omega-3 per day reduced symptoms of mild to moderate depression in older adults.

Skin irritation and dryness

If the body lacks Omega-3 fatty acids, one of the first places where this can be noticed is the skin, such as dry, sensitive skin or even an unusual increase in acne.

Omega-3 fatty acids improve the integrity of the skin's protective barrier, preventing moisture loss and protecting the skin from irritants that can lead to dryness and irritation.

A small study in which women took 2.5 ml of ALA-rich flaxseed oil daily for 3 months reduced skin roughness and increased skin moisture by nearly 40%.

A 20-week study that provided daily Omega-3-rich hemp seed oil to people with atopic dermatitis, also known as eczema, a condition that causes dry and irritated skin, showed reduced dryness, itching, and less need for topical medication.

Additionally, having more acne than usual can be an indirect sign of Omega-3 deficiency. Studies have shown that Omega-3 can help reduce acne and skin inflammation.

Interestingly, some studies have also found that supplementing with EPA and DHA may reduce skin sensitivity to ultraviolet radiation. In one study, participants who took 4g of EPA daily for 3 months increased their sunburn resistance by 136%.

How to supplement with Omega-3 fish oil

An article on the Medlatec General Hospital website, with medical consultation from Dr. Duong Ngoc Van, states that Omega-3 can be supplemented in two ways: through a diet rich in foods containing this active ingredient or by taking fish oil supplements.

Daily diet

Omega-3s are found in a variety of everyday foods, from green vegetables like spinach, kale, and broccoli; nuts and beans; and eggs. However, fish oil is a rich and optimal source of Omega-3s, allowing for more efficient absorption by the body. You can prioritize including Omega-3-rich fish such as salmon, mackerel, herring, and tuna in your daily diet to naturally boost your Omega-3 intake for better health.

Supplementation through dietary supplements

In addition to diet, Omega-3 fish oil supplements are also recommended for those who need to supplement their bodies with these fatty acids. Omega-3 fish oil is usually extracted from marine fish and formulated into softgel capsules.

Typically, fish oil in dietary supplements contains Omega-3 in the form of EPA and DHA, with varying amounts depending on the brand. In addition, many fish oil capsules are now being developed with added beneficial ingredients such as omega-6, omega-9, and vitamin D3.