Supplements

Is Your Body Lacking Omega-3? 9 Symptoms You Might Be Missing

Written by Kat Kennedy, NASM CPT, NCSF CPT, NCSF SNS
Medically Reviewed by Dr. Elaine Gavalas, ND, PhD

October 16, 2024

We often hear about how important omega-3 fatty acids are for our health, but how often do we actually think about what happens when we don’t get enough?

It turns out omega-3 deficiency is more common than you might think. A research article in BMJ Open revealed that over two-thirds of adults and a whopping 95% of kids in the U.S. aren’t getting enough omega-3s in their daily diet according to the U.S. Dietary Guidelines (1).

Not getting enough omega-3s can lead to some pretty uncomfortable—and sometimes even debilitating—symptoms. You might experience things like dry, itchy skin, brain fog, or fatigue. It can really affect your body in various ways (2).

In this blog, we’ll take a closer look at what omega-3 fatty acids are, the key signs of deficiency, and how to pick the right omega-3 supplement to help get you back to feeling your best.

Table Of Contents

What Are Omega-3 Fatty Acids?

But…first things first. What exactly are omega-3 fatty acids?

Omega-3 fatty acids are essential fats, meaning your body can’t make them on its own, so you have to get them from your diet (2). They play a critical role in maintaining the structure and function of every cell in our body. There are three main types of omega-3s:

  1. Alpha-linolenic acid (ALA): Found in plant oils such as flaxseed, chia seeds, and walnuts, ALA is primarily used for energy, but a small percentage of it can be converted into other types of omega-3s (3).
  2. Eicosapentaenoic acid (EPA): Found primarily in fatty fish like salmon, mackerel, and sardines, EPA is known for its anti-inflammatory properties and its role in heart and brain health (4).
  3. Docosahexaenoic acid (DHA): Also found in fatty fish, DHA is a major structural component of the brain, retina, and many other vital organs (5).

Omega-3s contribute to heart health, support brain function, and even protect joints. Yet despite their importance, many people don’t get enough omega-3s, which can lead to deficiencies and a host of symptoms that affect various aspects of health.

9 Symptoms of Omega-3 Deficiency

1. Dry & Itchy Skin

One of the most common signs of omega-3 deficiency is dry, flaky, or itchy skin. Omega-3s are critical in maintaining the skin's barrier, which helps retain moisture (6, 7). Without enough omega-3s, the skin becomes more susceptible to dehydration, leading to irritation, itching, and flakiness. In fact, omega-3 has been shown to provide benefits for mild dermatitis (eczema), dry skin conditions, and acne, as well as protect against sun damage (8). 

One small study gave women a daily dose of of ALA-rich flaxseed oil for 3 months. The results? Women who took the flaxseed oil experienced decreased skin roughness and increased skin hydration, compared with those who received a placebo (9).

Another 20-week study gave omega-3-rich hempseed oil daily to people with eczema. Participants experienced reduced dryness and itchiness and needed less topical medication (10).

Additionally, experiencing more acne than normal may be an indirect indication of omega-3 deficiency in some people (11). Research has shown that taking omega-3 supplements can help reduce acne breakouts and skin inflammation (12, 13).

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 significant increase in their resistance to sunburn (14, 15).

Screenshot of an NCBI study titled "Omega-3 polyunsaturated fatty acids: photoprotective macronutrients"

If you’ve been struggling with dry skin despite moisturizing, a lack of omega-3s could be the culprit.

2. Dull Hair or Hair Loss

Skin and hair health go hand in hand. And just like skin, healthy hair requires omega-3s to stay shiny, smooth, and strong. Omega-3s nourish the hair follicles, support scalp health, and prevent inflammation that could cause hair thinning or hair loss.

A deficiency in omega-3s can lead to dry, brittle, and dull-looking hair. In more severe cases, you may even notice an increase in hair shedding or thinning.

One 6-month study gave 120 female participants omega-3s, along with omega-6 fats and antioxidants, in a daily supplement. 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 (16).

If you’re experiencing increased hair loss or have noticed that your hair is thinning or feeling dry and brittle, taking an omega-3 supplement may help.

3. Dry Eyes

Omega-3s are known to support the production of natural oils in the eyes, which keep them moist and comfortable. When you're deficient in omega-3s, you might experience dry, irritated, or even itchy eyes.

This can lead to discomfort, especially in people who wear contact lenses or spend a lot of time staring at screens. Omega-3s, especially DHA, are critical for maintaining healthy vision and preventing dry eye syndrome.

One study of 64 adults with dry eye looked at the effects of taking omega-3s (17). 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.

Screenshot of an NCBI study titled "Short-term consumption of oral omega-3 and dry eye syndrome"

After 30 days, those who had taken omega-3 supplements experienced less tear evaporation, improved dry eye symptoms, and more tear production.

4. Brittle Nails

If your nails seem weak, brittle, or prone to splitting, it might be a sign that your omega-3 intake is too low. Omega-3s play a role in maintaining nail health, as they help to keep the nails strong and resilient by nourishing the nail bed. Without adequate omega-3s, nails can become fragile and easily damaged (18).

5. Joint Pain

Omega-3 fatty acids are well-known for their anti-inflammatory properties. When levels are too low, you may experience increased inflammation, which can manifest as joint pain or stiffness. Omega-3s, especially EPA and DHA, help to reduce inflammation in the body, potentially easing discomfort associated with conditions like arthritis.

Some studies have found that taking omega-3 supplements helps reduce joint pain and increase grip strength (19). Research also shows that fatty acids may help with osteoarthritis, though more human studies are needed (20, 21).

 If you've noticed a worsening of joint pain, particularly if it coincides with a change in diet or lifestyle, omega-3 deficiency could be playing a role.

6. Poor Sleep Quality

The connection between omega-3s and sleep is less commonly discussed, but research has shown that these essential fats help regulate the production of melatonin, the hormone responsible for sleep-wake cycles. 

Low levels of omega-3s have been linked to problems falling and staying asleep, as well as poorer overall sleep quality (22). Restoring omega-3 levels might help improve both the duration and quality of sleep.

Native Note: If you’re struggling to fall asleep, here are 15 highly effective tips to help you get the deep, restorative sleep you deserve.

7. Fatigue

Chronic fatigue or feeling constantly low on energy could be a subtle sign of omega-3 deficiency. Omega-3s are vital for maintaining cellular energy production, and without enough of these fats, your body might struggle to function at its best (23).

Fatigue, especially if it’s paired with other symptoms on this list, may indicate that you’re not getting enough omega-3s in your diet.

8. Brain Fog

Omega-3s, particularly DHA, are crucial for brain health. They support cognitive function, memory, and even emotional well-being (24, 25). When omega-3 levels drop, you may start to notice problems with concentration, memory lapses, or a general feeling of mental "fuzziness," commonly referred to as brain fog. 

A deficiency in omega-3s could also exacerbate symptoms of anxiety and depression, further affecting mental clarity.

9. Mood Swings & Irritability

In addition to brain fog, omega-3 deficiency has been linked to emotional instability. Low levels of omega-3s can disrupt the balance of neurotransmitters in the brain, leading to mood swings, increased irritability, and even symptoms of depression (26). 

Research has shown that omega-3s can help stabilize mood, so maintaining adequate levels is essential for mental health and emotional well-being (27).

One analysis of 26 studies that included 2,160 participants found that taking omega-3 supplements had a beneficial effect on depressive symptoms. 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 (28).

Another systematic review and analysis of 6 studies and 4,605 participants concluded that daily omega-3 intake significantly reduced mild to moderate depression symptoms (29).

What to Look for in an Omega-3 Supplement

If you suspect you're not getting enough omega-3s through your diet, supplementation is a great way to boost your intake. Here’s what to consider when choosing an omega-3 supplement:

  1. EPA & DHA Content: Look for supplements that provide a high concentration of EPA and DHA, as these are the most biologically active forms of omega-3. Fish oil, krill oil, and algae oil are common sources.
  2. Purity: Choose a supplement that has been tested for heavy metals, such as mercury and lead, and other contaminants. Many reputable brands will provide third-party testing results to verify purity.
  3. Sustainability: Opt for products that come from sustainably sourced to minimize environmental impact. Look for certifications from organizations like the Marine Stewardship Council (MSC) or Friends of the Sea (FOS).

Native Note: If you have allergies to fish or shellfish, consider algae-based omega-3 supplements. These provide DHA and EPA without the risk of allergic reactions, and they are vegan-friendly as well.

As always, talk to your doctor or healthcare provider about any symptoms you’re experiencing before adding a new supplement to your wellness routine.

The Bottom Line

Omega-3 fatty acids are essential for overall health, supporting everything from brain function to joint health. A deficiency in these crucial fats can manifest in various symptoms, including dry skin, dull hair, joint pain, and even cognitive issues like brain fog. Recognizing the signs of omega-3 deficiency is the first step in addressing the problem.

Fortunately, improving your omega-3 intake is as simple as incorporating more fatty fish into your diet or choosing a high-quality omega-3 supplement. When selecting a supplement, focus on EPA and DHA content, purity, sustainability, and absorption. By ensuring you get enough omega-3s, you can help alleviate deficiency symptoms and improve your overall well-being.

Kat Kennedy
Article by

Kat Kennedy

Kat Kennedy is the Fitness and Nutrition Editor at NativePath. With a NASM CPT, NCSF CPT, and NCSF Sports Nutrition Certification, she has a passion for giving people the tools they need to feel healthy, strong, and confident.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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