Experts reveal five sneaky symptoms of omega-3 deficiency

Omega-3 fatty acids are essential for heart, brain, and overall health—but many people don’t get enough of them. 

Found in foods like fatty fish, walnuts, flaxseeds, and chia seeds, these nutrients play a crucial role in reducing inflammation, supporting mental health, and keeping skin, hair, and joints healthy.

Here are five signs you might need to up your omega-3 intake:

Dry, flaky skin and hair

Omega-3 fats help skin and hair retain moisture and stay healthy. Without enough, your skin may become rough, scaly, or inflamed, and hair may become brittle or thin. Research links omega-3s to protecting against UV-induced inflammation and supporting hair growth. Fatty fish and plant sources like flaxseeds can help restore hydration and shine.

Anxiety or depression

Your brain relies on omega-3s to function properly. Low intake has been associated with mood swings, anxiety, and depression. Studies suggest supplementation can complement traditional treatments for depression by reducing inflammation and supporting overall brain health.

Joint pain

Omega-3s help maintain cell structure and reduce inflammation in the body. A deficiency may lead to stiff joints, morning pain, and reduced flexibility. Incorporating fatty fish, nuts, and seeds or discussing supplementation with a healthcare provider can help relieve discomfort.

High blood pressure

Omega-3s are known as “heart-healthy fats.” Research shows they can lower both systolic and diastolic blood pressure. Eating fish like salmon, trout, or herring at least twice a week may improve cardiovascular health and support overall heart function.

Extra belly fat

Not getting enough omega-3s may contribute to fat accumulation, particularly around the midsection. Healthy unsaturated fats found in fish, avocado, and olive oil can help regulate metabolism and support weight management, though research on omega-3s and fat loss is still mixed.

Expert take

While most people aren’t at risk for severe deficiency, consistently missing recommended omega-3 intake can impact skin, hair, joints, mental health, and heart health. Adults should aim for at least 1.1 grams of alpha-linolenic acid (ALA) for women and 1.6 grams for men daily, in addition to consuming EPA and DHA from seafood when possible.

• Foods rich in omega-3s include:
• Salmon, mackerel, trout
• Walnuts and flaxseeds
• Chia seeds and hemp seeds

Ensuring you get enough of these essential fats may help you feel healthier, improve mood, and keep your body functioning at its best.