Primary researches had listed signs and symptoms of omega-3 deficiency. Our body is advanced and complex out of all living ones. However, omega-3 is a vital component for survival. Signs and Symptoms of omega-3 deficiency pushed you to go through your lifestyle. If you observe any of these 5 signs and symptoms of omega-3 deficiency, you need to speak to a doctor.
How to know if you are Omega-3 deficient?
It is vital to consumer omega 3 to live healthier. They are an essential component of the cell membrane. Your body also needs to produce a signaling molecule called eicosanoid. It can help your pulmonary cardiovascular, immune, and endocrine systems work properly. Omega-3s are a type of polyunsaturated fatty acid (PUFA). Important Omega-3s in food include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). As well as their essential precursor alpha-linolenic acid (ALA). Having Omega-3 deficiency means you do not have adequate omega-3 fats. This may put your health at great risk.
Skin Irritation and Dryness
If your body lacks Omega-3, you will notice it with the dryness of your eyes. For instance, sensitive dry skin and an unusual increase in acne may be a sign of omega-3 deficiency. This compound increase integrity of skin barriers. It protects the skin from toxins by locking moisturize. It protects from irritants as well that can actually cause dryness and irritation.
One small study suggested women take ½ teaspoon of ALA-rich flaxseed oil for three months. The women who took it experienced decreased skin roughness and increased skin hydration 40% compared to those who received placebo. A study explained, a control group consumed omega-3 enrich hempseed oil for 20 weeks and they clearly noticed a reduction of dryness and irritation. People primarily less needed topical medication. More acne than normal people may direct symptoms of omega-3 deficiency. It reduces inflammation that causes acne.
Interestingly some studies have shown that taking DHA and EPA may reduce how sensitive your skin is to ultraviolet light. The one who took 4gm EPA for 3 months, daily, showed resistance to the sun by 136%. Omega-3 is important for optimal skin health, if you are deficient, you may observe, changes in your skin.
Omega-3 fats are an essential component of the brain and are known to have anti-inflammatory and neuroprotective effects. They may even treat brain disorders and neurodegenerative diseases, such as bipolar disease, dementia, Alzheimer’s disease. Many studies showed a correlation between omega-3 deficiency and depression.
Specifically, an omega-3 capsule that has a 60% EPA component is beneficial in reducing depression. Another study showed, 1.3 grams of omega-3 per day are also helpful in treating disease. Inadequate consumption of omega-3 changes the neural pathway of the brain that leads to depression. If you are patient of developing patient of anxiety and depression, you must consult your doctor about omega-3 supplements.
Omega-3 plays a major role in eye health. It protects moisture and helps in tear production. Undoubtedly, this is the very reason eye specialists recommend omega-3 supplements to eye dry syndrome patients.
Symptoms of eye dry syndrome include eye discomfort and disturbance in vision. One high-quality study on 64 individuals has revealed that omega-3 effects on eye health are extremely positive. One group consumed 180mg EPA and 12mg DHA.
The other participant took a placebo only. After 30 days, people who took omega-3 doses mentioned less tear evaporation, reduced eye dryness, and more tear production. Another study of 3,363 confirmed omega-3 capsules showed far better results than placebo.
If you have noticed eye dryness, the possible reason is you are lacking omega-3 in your diet. Many health-related issues can cause eye dry syndrome therefore, it is safe to speak with healthcare first before consuming any supplements.
Joint Pain and Stiffness
It is common and normal to experience stiffness and joint pain. This may be associated with a condition called osteoarthritis, in which bones protecting cover, cartilage, broke down.
This condition also could be the result of an inflammatory immune disease called rheumatoid arthritis. Many studies have shown that omega-3 consumption causes joint strength and grip.
Researches also showed that PUFAS may help with osteoarthritis, though more human studies are needed. If you have noticed joint pain and stiffness, this could be the result of omega-3 deficiency. They can decide on better treatment.
Joint pain and stiffness are commonly diagnosed in aged people. The joints start showing resistance to movement. Hence, healthcare generally offers omega tablets.
Omega-3helps to retain moisture in the skin. They are also helpful in keeping your hair healthy. Changes in density, integrity, or hair structure may clearly indicate low omega-3 status. 120 female participants have given omega -3 with omega- 6 fats anti-oxidant and daily supplements. Their hair showed improvement in density and structure.
At end of the day, those who had taken supplements experienced reduced hair loss and increased density compared with the control group. One study also found EPA and DHA composition in animal’s blood and hair. This composition directly belongs to the density of hair, If you are experiencing extensive hair loss then you may be omega-3 deficient. You should consult with healthcare before consuming Omega-3 and omega-6 supplements to recover hair loss. These supplements make hair healthy and strong.
How to improve Omega-3 status in the body?
Here is some recommended food to increase omega-3 fatty acid in the body. Fatty fish and chia seeds are the best source of omega-3 in the body. Fatty fish is a rich source of EPA and DHA. They include;
- Sea bass
ALA sources include; chia seed, walnut, and flaxseed. You can take DHA and EPA with fish oil. Dietary supplements are also enriched with ALA and DHA. They can be a substitute for natural sources of omega fish. But before conclusive, you should talk to your health care professional. So, they refer you to a suitable, safe, and healthy option.
Omega-3 is compulsory for better health. You can analyze your omega-3 status by observing any of the 5 symptoms. Dry skin, dry eyes, joint pain, hair fall, and depression are a visible symptom of omega-3 inadequacy in the body.
ALA and DHA are a major component of omega-3 fatty acids and both can be recovered from fatty fish and chia or flex seed. Dietary supplements are also available in the market.
There are no direct ways to evaluate omega-3 status in the body. Perhaps, a blood test can measure omega-3 status in blood plasma. Before you start a sea diet or dietary supplements for omega-3 inadequacy, speak to your healthcare professional.