Essential fatty acids (omega-3 and omega-6 fatty acids) are responsible for the health of our skin, hair and nails but most people are deficient in these important nutrients. Salmon and tuna are healthy food choices that contain essential fatty acids.
Essential fatty acids deficiency relate to a variety of medical conditions including cardiovascular disease, inflammatory & auto-immune conditions andmental health conditions.
You might be surprised at some of the signs and symptoms of essential fatty acids deficiency:
- Dry skin
- Scaly or flaky skin
- Cracking/peeling fingertips & skin
- Lackluster skin
- Small bumps on back of upper arms
- Patchy dullness &/or color variation of skin
- Mixed oily and dry skinor combination skin
- Irregular quilted appearance of skin
- Thick or cracked calluses
- Dandruff or cradle cap
- Dry, lackluster, brittle or unruly hair
- Soft, fraying, splitting or brittle fingernails
- Dull nails – lack of surface shine
- Slow growing fingernails
- Dry eyes
- Dry mouth/throat
- Inadequate vaginal lubrication
- Menstrual cramps
- Premenstrual breast pain/tenderness
- Excessive ear wax
- Excessive thirst
- Allergic (eczema/asthma/hay fever/hives)
- Crave fats/fatty foods
- Stiff or painful joints
Supplementing Essential Fatty Acids
Omega-3 Fats: When treating the deficiency, try either 6 grams of fish oil or 1 tablespoon of flax oil for six weeks and observe if any of the symptoms listed above change. If you notice a reduction in symptoms, then you are definitely headed in the right direction!
If symptoms have not improved, then you may need to add Omega-6 fats.
Omega-6 Fats: Approximately 10% of the population has an Omega-6 fatty acid deficiency. This deficiency is more common among those with allergies. If symptoms do not improve after treating with Omega-3, or if they feel worse after the Omega-3, Omega-6 is recommended.
Omega-6 fatty acids can be found in Evening Primrose Oil and this tends to be more effective.
An easier way to find out if you are deficient in essential fatty acids is to have a Red Blood Cell Fatty Acid Analysis blood test done. Your standard, conventional laboratories will not run this test, but there other laboratories that focus on integrative medicine who will do this. There are two labs in the United States that offer this service:
Metametrix Clinical Laboratory
Never try any treatment without first consulting your physician.
5 Signs and Symptoms of Omega-3 Deficiency
It’s important to consume omega-3 fatty acids.
They’re an important component of your cell membranes. Your body also needs them to produce signaling molecules called eicosanoids, which help your immune, pulmonary, cardiovascular, and endocrine systems work properly.
Omega-3s are 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).
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.
Research is in the early stages
The signs and symptoms listed in this article are based on preliminary research.
To date, few studies have investigated the signs and symptoms of omega-3 deficiency specifically. Thus, most of the studies in this article analyzed something similar but distinct — the health benefits of omega-3s.
In addition, there’s currently no standard test to diagnose an omega-3 deficiency, though there are several ways to analyze omega-3 levels.
To gain a clearer understanding of this topic, scientists need to do more research on the signs and symptoms of omega-3 deficiency specifically, and researchers may need to develop better tests to identify it.
1. Skin irritation and dryness
If your body lacks omega-3 fats, one of the first places you may notice it is in your skin. For instance, sensitive, dry skin, or even an unusual increase in acne may be a sign of omega-3 deficiency in some people.
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
One small study gave women a daily dose of 1/2 teaspoon (2.5 mL) of ALA-rich flaxseed oil for 3 months. The women who took it experienced decreased skin roughness and increased skin hydration by nearly 40%, compared with those who received a placebo (3Trusted Source).
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
Additionally, experiencing more acne than normal may be an indirect indication of omega-3 deficiency in some people. Studies have shown that omega-3s reduce inflammation, which scientists believe may trigger acne
Furthermore, some research has shown that taking omega-3 supplements can help reduce acne breakouts and skin inflammation (6Trusted Source, 7Trusted Source).
Interestingly, some studies have also found that taking EPA and DHA supplements may reduce how sensitive your skin is to ultraviolet light.
In one study, participants who took 4 grams of EPA daily for 3 months experienced a 136% increase in their resistance to sunburn (8Trusted Source, 9Trusted Source).
Overall, omega-3 fats are important for maintaining optimal skin health, so if they’re lacking in your diet, you may notice changes in your skin.
Omega-3 fats are an essential component of the brain and known to have neuroprotective and anti-inflammatory effects (10Trusted Source, 11Trusted Source).
They may even help treat neurodegenerative diseases and brain disorders, such as Alzheimer’s disease, dementia, and bipolar disorder. Many studies show a correlation between a low omega-3 status and a higher incidence of depression
One analysis of 26 studies that included 2,160 participants found that taking omega-3 supplements had a beneficial effect on depressive symptoms (15Trusted Source).
Specifically, an omega-3 supplement that contained at least 60% EPA, taken at a dosage 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 an average intake of 1.3 grams of omega-3s per day reduced mild to moderate depression symptoms among older adults, compared with a placebo
Additionally, one animal study found that a lifelong inadequate intake of omega-3 fats caused changes in neuronal pathways of the brain, resulting in depression (17Trusted Source).
While many factors contribute to the development of mental health disorders, a diet high in omega-3s may help reduce the risk of some mental health conditions. Consult your healthcare provider to be screened for depression and determine appropriate treatment strategies.
Omega-3 fats play a role in eye health, including maintaining eye moisture and possibly even tear production (18Trusted Source).
For this reason, many healthcare providers prescribe omega-3 supplements to help relieve dry eye syndrome. Symptoms of this often include eye discomfort and even disturbances in vision
One high quality study in 64 adults with dry eye looked at the effects of taking omega-3s. One group of participants consumed two daily capsules, each containing 180 mg of EPA and 120 mg of DHA. The other group of participants took a placebo.
After 30 days, those who had taken omega-3 supplements experienced less tear evaporation, improved dry eye symptoms, and more tear production (20Trusted Source).
Furthermore, in one analysis of 17 studies involving 3,363 people, researchers found that taking omega-3 supplements significantly reduced symptoms of dry eye compared with taking a placebo
In contrast, other studies have found that taking omega-3 supplements made no difference in dry eye symptoms compared with taking an olive oil placebo (19Trusted Source).
If you’ve noticed an increase in eye dryness, this may be an indication that your diet lacks omega-3 fats.
It’s common to experience joint pain and stiffness as you get older.
This may be related to a condition called osteoarthritis, in which cartilage covering the bones breaks down. Alternatively, it may be related to an inflammatory autoimmune condition called rheumatoid arthritis (RA).
Some studies have found that taking omega-3 supplements helps reduce joint pain and increase grip strength. Research also shows that PUFAs may help with osteoarthritis, though more human studies are needed
Moreover, research suggests that omega supplements may help reduce disease activity in those with RA, as well as improve symptoms in people with the disease (25Trusted Source).
If you’ve noticed an increase in joint pain or related arthritic symptoms, your omega-3 fat status could be low and taking supplements may help.
One 6-month study gave 120 female participants omega-3s, along with omega-6 fats and antioxidants, in a daily supplement (26Trusted Source).
At the end of the study, those who had taken the supplement experienced reduced hair loss and increased hair density compared with the control group