Omega-3 deficiency: signs you should know

Omega-3 is among the best researched nutrients there is, and yet most people take in too little of it. Blood measurements show the average omega-3 index sits far below the optimal range. But how would you notice that your body could use more EPA and DHA?

Quick recap: ALA, EPA and DHA

The best known omega-3 fatty acids are ALA, EPA and DHA. ALA is essential: your body cannot make it, and you obtain it from plant sources such as walnuts and flaxseed. Your body converts ALA into EPA and DHA, but only to a small extent. The active forms EPA and DHA are what count, and that is exactly where most people fall short.

Possible signs of a low intake

One note first: the signals below can have many causes and are not a diagnosis. Consider them an invitation to look honestly at your own diet.

• Dry, sensitive skin: omega-3 fatty acids are building blocks of every cell membrane, including skin cells
• Trouble concentrating: the brain is roughly 60% fat, and DHA is a key building block in it
• Tired or dry eyes: DHA is strongly represented in the retina
• Little or no oily fish in your diet: the most reliable “symptom” is simply the arithmetic of your actual intake

What is established

At a daily intake of 250 mg, EPA and DHA contribute to normal heart function, and DHA contributes to the maintenance of normal brain function and normal vision. Those are the checked, authorised statements, and they cover exactly the areas where many people notice their complaints.

---

Good for you. Good for the ocean.

Authorised health claims (EFSA) at a daily intake of 250 mg: EPA and DHA contribute to normal heart function; DHA contributes to the maintenance of normal brain function and normal vision. This article is not medical advice; consult your doctor about persistent complaints.