What happens if the body lacks Omega-3?

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

Omega-3s are polyunsaturated fatty acids (PUFAs). Important dietary omega-3s include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), as well as their essential precursor alpha-linolenic acid (ALA).

What happens if the body lacks Omega-3?

Here's what happens to your body if you're deficient in Omega-3:

Increased belly fat

Omega-3 deficiency can slow down metabolism, causing the body to accumulate belly fat. Many people think that eating fat will make you gain weight, but this depends on the type of fat.

Trans fats in packaged foods and fried foods tend to increase belly fat. In contrast, 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 fats play an important role in eye health, such as maintaining moisture in the eyes and supporting tear production. They also help reduce dry eye symptoms such as discomfort, blurred vision after blinking, and constant watering of the eyes. If your eyes are unusually dry and irritated, increasing your intake of Omega-3 fats can significantly improve them.

Blood pressure higher than normal

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

Depression

Omega-3 fats 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, bipolar disorder. Many studies have shown a correlation between low Omega-3 status and higher rates of depression.

An analysis of 26 studies including 2,160 participants found that omega-3 supplements had beneficial effects on depressive symptoms. Specifically, omega-3 supplements containing at least 60% EPA, taken in doses of 1 gram or less per day, appeared to be helpful.

Another systematic review and analysis of 6 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.

Irritation and dry skin

If the body is deficient in Omega-3 fats, one of the first places it may show is the skin, such as dry, sensitive skin or even an unusual increase in acne.

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

One small study gave women 2.5 ml of ALA-rich flaxseed oil daily for 3 months, reducing skin roughness and increasing skin moisture by nearly 40%.

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

Additionally, having more acne than usual can be an indirect sign of an 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 the skin’s sensitivity to UV rays. In one study, participants who took 4 grams of EPA daily for 3 months had a 136% increase in their ability to protect against sunburn.

How to supplement Omega-3 fish oil

The article on the Medlatec General Hospital website has medical consultation from BSCKI. Duong Ngoc Van said that Omega-3 can be supplemented in 2 ways including: Eating foods rich in this active ingredient or taking fish oil supplements.

Daily diet

Omega-3 exists in a variety of daily foods from green vegetables such as spinach, broccoli, cauliflower; nuts and beans, eggs. However, the source of Omega-3 from fish oil is an abundant and optimal quality source, from which the body absorbs more effectively. You can prioritize using fish rich in Omega-3 such as salmon, mackerel, herring, tuna, ... in the daily menu to help increase natural Omega-3 which is good for health.

Supplement through functional foods

In addition to diet, Omega-3 fish oil supplements are also recommended for those who need to supplement this fatty acid for the body. Omega-3 fish oil is often extracted from marine fish and prepared in soft capsule form.

Normally, fish oil in functional foods often contains Omega-3 in the form of EPA and DHA with different content depending on each brand. In addition, fish oil capsules are currently being developed to supplement many other beneficial active ingredients for health such as omega 6 - omega 9, vitamin D3./.