Omega-3 deficiency symptoms: what are the real signs?

What are the symptoms of omega-3 deficiency?

A genuine lack of essential fats, including omega-3, has been described mainly in people who could not eat normally for long periods – for example, those fed through a drip with a fat-free formula. The signs reported include a rough, scaly skin rash and, in children, poor growth. This is a medical situation, not something you would develop from an ordinary diet.

Because the body also gets some omega-3 from ALA in plant foods, and stores fat in tissues, a full deficiency is very unusual in the UK.

What are the signs you need more omega-3?

Many websites list dry skin, brittle hair, dry eyes, tiredness, poor concentration, low mood or joint stiffness as signs of low omega-3. The honest answer is that none of these is a reliable sign. They are common, have many causes, and the research linking them to low omega-3 is weak or inconsistent.

A better clue is your diet. You are more likely to have a low intake of EPA and DHA if you:

• rarely or never eat oily fish such as salmon, mackerel, sardines or herring
• follow a vegan or vegetarian diet without an algae-based source
• eat very little fat overall, or avoid nuts, seeds and vegetable oils as well as fish

How common is low omega-3 in the UK?

The NHS says most of us should eat more fish, including oily fish, and the government’s scientific advisers (SACN) have concluded that the majority of the UK population does not eat enough fish, particularly oily fish. So low intake of EPA and DHA is common – but that is different from a deficiency with symptoms. Most people with a low intake feel nothing at all.

How do you test omega-3 levels?

Omega-3 status is not part of routine NHS blood tests. The most widely used measure is the omega-3 index: the share of EPA and DHA in the membranes of your red blood cells, usually from a finger-prick sample sent to a private laboratory.

• Because red blood cells live for about four months, the index reflects your intake over the past few months, not just recent meals.
• There is no NHS reference range for it, and it is a measure of intake, not a diagnosis. A low result is a reason to look at your diet, not a sign of illness.

How can you raise your omega-3 levels?

Start with food. The NHS recommends at least 2 portions of fish a week, one of them oily – a portion is about 140 g. Averaged over the week, one portion of salmon or mackerel provides roughly 200–400 mg of EPA and DHA a day – around the 250 mg a day on which the authorised heart function is based, or more.

• Add oily fish once or twice a week – tinned sardines, pilchards or mackerel count and are inexpensive.
• Use rapeseed oil and add walnuts, ground linseed or chia seeds for ALA.
• If you do not eat fish, speak to a pharmacist about a supplement; some algae-only supplements are suitable for vegetarians and vegans.

Levels change slowly: allow around three to four months before re-testing. For how much you need, see how much omega-3 per day; for what EPA and DHA do, see omega-3 benefits; and for food ideas, omega-3 foods.